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Severe Lower Back DOMS

M

Morgan

Member
I've been doing deads and squats now once a week for 12 months and I am still getting severe DOMS in my lower back, at first I thought I was just rounding my lower back, I have had my form checked by various people in the gym, everyone says my lower back is straight as a board even on heavy sets, so I am thinking it's just stiffness/DOMS.

To manage it I have been spending lots of time in the steam room/spa & having Epsom Salt baths at home.

I do deads on Wednesdays and squats on Fridays and my lower back is uncomfortable from Thursday mornings until Tuesdays. Its getting a bit old now. I feel like I've got the body of an 80yo.

What should I do? Does anyone know any good stretches I could do? I am happy to give anything a try.

Cheers Guys/gals
 
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If I were to take a stab (newb alert) - heavy deads once per week, light deads twice per week. This could prevent the DOMS kicking in??

Cheers,

Aaron.
 
Well I always try to "stretch" my back before warming up. Touch the toes, do some twisting.

Also, try moving squat to monday, give the biggest rest possible between squatting and deadlifting.
 
Oliver04 said:
Do you shoot for a PR each session?
Click to expand...
I do 3x5 working sets on a set weight, once I complete the workout 3 times, I increase by 2.5kg. Rinse and repeat. I only go for 1RM attempts every 8-10 weeks.


leachy said:
Well I always try to "stretch" my back before warming up. Touch the toes, do some twisting.

Also, try moving squat to monday, give the biggest rest possible between squatting and deadlifting.
Click to expand...
I train Wed / Fri & Sun, can't any other days sadly, I might swap it to:

Wed - Deads
Fri - Bench
Sun - Squat

That way it'll give me the biggest rest!!! Good idea mate
 
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Dianabol is known to cause discomfort in the lower back.

Switch to Anavar for your oral.

This is a joke in case you guys didnt get it.

Morgan, its unusual to suffer that much from the training you mentioned. Get checked out by a good sports physio and make sure everything is aligned properly.

Try SLDL for a break from deads, see if that helps
 
PTC said:
Dianabol is known to cause discomfort in the lower back.

Switch to Anavar for your oral.

This is a joke in case you guys didnt get it.

Morgan, its unusual to suffer that much from the training you mentioned. Get checked out by a good sports physio and make sure everything is aligned properly.

Try SLDL for a break from deads, see if that helps
Click to expand...

I was going to say lay off the dbol's lol
 
I did some high rep (30) Nautilus dead lifts Saturday morning, my hamstrings are extremely sore, mercy.
 
I hope you get to the bottom of this Morgan. Since starting doing weights my lower back is constantly sore. Its a right royal pain.
 
PTC said:
Dianabol is known to cause discomfort in the lower back.

Switch to Anavar for your oral.

This is a joke in case you guys didnt get it.

Morgan, its unusual to suffer that much from the training you mentioned. Get checked out by a good sports physio and make sure everything is aligned properly.

Try SLDL for a break from deads, see if that helps
Click to expand...

PowerSports said:
I was going to say lay off the dbol's lol
Click to expand...

I think we all must be twisted...first thought I had was "change your oral"....LMAO
 
Same problem here, extreme lower back mainly for me. Posterior chain mostly I think. Need to strengthen that mofo up and drink some cement for me.
 
Morgan you might have a mild injury and the DOMS is actually muscle tighness trying to protect the injury.

I had this quite a bit with my back injury.

Get it checked by a good sports physio. If it continues get an xray or mri to know exactly whats going on.
 
I used to have a problem with this a couple of months ago. Then I got a back injury scare (that turned out to be nothing) and took a month off. Came back with not nearly as much tightness
 
Could be anything then mate.

Maybe a postural issue causing your erectors to be overused, like having your pelvis tilted or something similar.

I see you're in melbourne. I have good mate who specialises in mobility and all thats sort of stuff. He really helped me with my shoulder pain suring bench press. PM me if you want his details.
 
I'm going to have a completely different tack from everyone and say you sound like your overtraining your lower back.

You do 3x5 squats and deadlifts every session, which you work to a PR. Along with that you might have 6 or so other exercises that are going to smash your back depending on what you do (eg stiff legs, bent rows, hack squats etc etc). Thats all fine at beginners weights, but you're not lifting beginners weights anymore and it sounds like you're getting smashed.

I think you either need to periodise or rotate exercises more often like westside/doggcrapp do. Most pros use models like PPP or 5/3/1 where they work to a max over a period of weeks which makes recovery a hell of a lot more easier. Conversely some pros max out every session, but most of them use singles (which are going to accumulate far less fatigue than 3x5) and rotate exercises weekly to prevent getting fried as opposed to running one lift week in week out.

Id pick one of those methods.
 
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