Hyper extensions

[Rainman4707]

Been having pains in my knees so started doing hyperextensions with a normal bench (no hyperextension bench in my gym) I've started getting really bad pains in my lower back.

I've listened to someone who is really intense about his training & I've tried training hard last few years, but f*uck it, think am gonna take at least a month off now...maybe three.

 

[GoodOne123]

I Fking get annoying lower back pain every time I do lower back exersizes like deadlifts or hypertensions. Hate them, my form is perfect every time yet I still get pain. Not for me.

I had knee pain a while ago. My physio told me my quads and calves were weak, and my hamstrings and calves were tight. Fixed that and feel better. Not sure how hypertensions are meant to fix knee pain.....perhaps it's relevant in some way

 

[Rainman4707]

Sorry, I started doing hyper extensions because I didn't want to deadlift anymore.

 

[AttackFormation]

Been having pains in my knees so started doing hyperextensions with a normal bench (no hyperextension bench in my gym) I've started getting really bad pains in my lower back.

I've listened to someone who is really intense about his training & I've tried training hard last few years, but f*uck it, think am gonna take at least a month off now...maybe three.

Lower back pain ime is caused by sitting too much/not being active, and tight hip flexors (caused by the former). What you want to do is:

1. Stretch your hip flexor muscle groups. This is a big one.
2. Work your glutes (all of them, don't forget the glute medius). They are arguably the most important part of good posture, and antagonists to the hip flexors.
3. Work your abdominals. They together with the glutes are the antagonists to the spine extensors and hip flexors, and will relieve the lower back of strain and tightness.
4. Check for tightness in your quadratus lumborum muscles, they're on each side of your lower back. One of them is likely to be tight and thus affecting you.
5. Use your hips actively day to day in whatever activity whether it's walking or a sport or whatever, try to stand instead of sit even in front of the computer etc. and when you do sit, stand up and move your hips & straighten your posture frequently.

 

[Rainman4707]

Lower back pain ime is caused by sitting too much/not being active, and tight hip flexors (caused by the former). What you want to do is:

1. Stretch your hip flexor muscle groups. This is a big one.
2. Work your glutes (all of them, don't forget the glute medius). They are arguably the most important part of good posture, and antagonists to the hip flexors.
3. Work your abdominals. They together with the glutes are the antagonists to the spine extensors and hip flexors, and will relieve the lower back of strain and tightness.
4. Check for tightness in your quadratus lumborum muscles, they're on each side of your lower back. One of them is likely to be tight and thus affecting you.
5. Use your hips actively day to day in whatever activity whether it's walking or a sport or whatever, try to stand instead of sit even in front of the computer etc. and when you do sit, stand up and move your hips & straighten your posture frequently.

Thanks for that mate. I might stat doing what you recommended.

It's just scared me when I bent down to pick a coat up of a chair & could'nt get back up (get my back straight again. It took a minute to get my back straight again. Then at work I got up to go on patrol & felt a pain in my lower left back. It went right down my leg. I was really scared. Made me think i'm risking FAR TO MUCH KEEP LIFTING!

 

[AttackFormation]

Thanks for that mate. I might stat doing what you recommended.

Hope it works for you. It's what worked for me.

Then at work I got up to go on patrol & felt a pain in my lower left back. It went right down my leg. I was really scared. Made me think i'm risking FAR TO MUCH KEEP LIFTING!

Sounds like it could be a pinched nerve if it radiates like that, might very well be caused by tight muscles in the lower back and hip. Try to be aware of your posture and the way you move in all situations, if you correct it every day, you'll eventually reduce the risk for that kind of stuff because your posture and movement will be good. I'll tell you something else, I personally don't do squats or deadlifts. That stuff is just too much of a pain in the @ss to do week in and week out for the rest of your life. You can get rid of lifts you don't like and your workouts will be just as good, don't buy the bullsh!t of the barbell fanatics who tell you magic is gonna happen when you grip a barbell.

And another thing. When you do sit down, try to turn it into as much of a "lying" position as possible. You don't want to sit with your torso straight up on top of your hips, you want to recline back and have your back supported by an ergonomic chair. That'll take away compression on your spine/back and reduce long-term hip tightness. Don't sit in crappy chairs. A guideline is that your navel should be pointing toward the roof, not forward, your lower back should be supported, your neck should be supported, and your thoracic spine (shoulder blade-level) should be able to get into neutral and not slump forward into flexion.