Article Rundown

• Most common cause of back pain/injury
• Bad deadlift form
• Missteps in the squat
• The importance of core strength in injury prevention

The Most Common Cause of Back Pain!

In this video, I will discuss the most prevalent reason for back pain I encounter across various demographics, including powerlifters, casual gym-goers, CrossFit enthusiasts, and even grandparents. Stay tuned until the end for a valuable tip, techniques to help you prevent back pain, and suggestions for longevity in your lifting journey.

Breaking Form on the Deadlift

The primary cause of back pain I observe is poor form during the deadlift. When lifters pitch forward, they subject their spines to shearing, flexion, and compressive forces that can severely impact the intervertebral discs. This combination creates an ideal scenario for disc bulging, which can lead to prolonged recovery times—sometimes months or even years.

I recall a 2014 RPS meet incident in Bethlehem, Pennsylvania, where a bystander attempted to stiff-leg deadlift 315 lbs. Despite appearing intoxicated, he decided to approach the bar and attempt the lift. The outcome was catastrophic; he screamed in agony after sustaining a severe herniation and required emergency medical assistance. This incident is a stark reminder of the risks of poor lifting technique.

While one might dismiss this incident as an isolated case involving a drunk individual, it highlights a crucial point: improper form, particularly during heavy deadlifts, is a leading cause of back pain in the cases that I see. It’s just how it is – The combination of shear, compression, and flexion can lead to severe injuries, such as disc bulges or endplate fractures.

Squatting Missteps

The second most common cause of back pain I encounter is improper squatting technique. Lifters often pitch forward in the squat’s bottom position, which can exacerbate injuries during subsequent lifts, such as the deadlift. Back pain frequently results from cumulative injuries, where small, repetitive errors lead to significant harm over time.

Acute injuries, such as endplate fractures, can feel like an explosion in the lower back due to the extreme pressure placed on the discs. To prevent these injuries, it’s essential to maintain proper form. Utilizing the lifter’s wedge technique helps lock in the core and stabilize the body in a leveraged position. Key strategies include:

Engaging the Core: Stiffen the core and maintain a rigid structure throughout the lift.

Pulling the Lats Down: Keep the lats engaged and pull the pectorals down to create stability.

Bar Proximity: Keep the bar close to your body to reduce shearing forces.

Driving Through the Heels: When lifting, use your glutes and hips as primary movers.

Maintaining proper form during deadlifts and squats is critical to ensuring spinal stability under heavy loads. One of my recent videos focuses on how to build a “core of iron” that can withstand these demands—be sure to check it out [HERE].

The Importance of Core Strength

Building core endurance is essential for lifting safely and effectively. This encompasses not just the rectus abdominis (the “six-pack” muscles) but the entire core, including the anterior, lateral, and posterior regions. Strong core engagement creates intra-abdominal pressure, which protects the spine from compressive forces during lifts.

Many individuals I see at PRS HQ for back pain have developed their injuries due to poor form, compounded by a lack of core strength and endurance. Often, these individuals struggle with basic exercises like side planks or bird dogs, indicating a weak core that cannot support heavy lifting. If you can’t maintain stability during fundamental movements, locking in your core during heavy squats or deadlifts will be challenging.

Conclusion 

In summary, the most common injury mechanisms I observe in the lower back are a combination of flexion, compression, and shear forces caused by improper lifting techniques. These can result in both acute and chronic injuries. To stay safe and lift effectively, it’s crucial to prioritize proper form, strengthen your core, and find the lifting stances that best suit your unique anatomy. Everyone’s lifting mechanics are different; what works for one individual may not work for another. Building a solid foundation will ensure, at least hopefully, contribute to long-term success and safety in lifting endeavors. Remember, lifting weights can have consequences, and I learned this the hard way, so you don’t have to.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching