Bent Over Rows, Lower Back pain

MscFactory · 02-Mar-08, 02:45 PM

Do any of you guys expierence soreness in the lower back after doing a good workout of heavy bent over barbell rows? Its not really a bad pain i get, its just a sore pain (Kind of like the pain you get in the lower back from doing deadlifts).

**.V.** · 02-Mar-08, 02:58 PM

Bent over rows are supposed to work the upper back if done with strict form and as much isolation as you can manage. But, they do hit the lower back some too so yeah, you will experience some low back soreness from this one. This is actually the lift that I got my bilateral SI joint injury from in April of '06. Pendalay rows (same exercise just more dynamic) use the whole back intentionally seem safer to me. However, the safest bet is to use the cable row machine. Much less likelihood of injury with that one. Although free weights are my primary choice for everything, as I get older and more injury prone...I'm learning the value of using machines a little bit here and there.

MscFactory · 02-Mar-08, 03:13 PM

So do you reccomend using a belt while doing this exercise?

**Firehawk** · 02-Mar-08, 03:22 PM

westside24 · 02-Mar-08, 03:25 PM

as long as you not demanding the belt to hold you in place, the belt is just a guide to help you keep your lower back tight.... I do Tbar rows, they are easier to stay firm and in place, not so much bouncing around... just my opinion.

MscFactory · 02-Mar-08, 03:28 PM

I do use very good form, i keep my back as straight as i do when i am doing squats. I bring the bar up to my stomach and repeat.

westside24 · 02-Mar-08, 04:16 PM

oh, well thats very good. but yea, all rows no matter machine cable or freewieghted, tap into your lower back just a little, or alot depending on what kind and how strict you are... theyre a stabilizing or secondary targeted muscle.

MscFactory · 02-Mar-08, 04:52 PM

I have not done anything for my back for a while so that may also be the case, its been about 2 months. And i just jumped back into heavy rows.

westside24 · 02-Mar-08, 05:03 PM

ditto... I skipped abot a whole 2-3 weeks, and just started again wednesday with a full body routine ( I dont do full body routines, but it was half way through the week and I just wanted to get warmed up again and get ready for next week) I did pullups and Tbars... I could hardly lift any boxes at work the next day.

I personally like Tbars because you get more of that squeeze or pinch with the scapula which feels like it makes my back thicker, when I do bent over barbells I dont feel as much hypertrophy pain? probably due to poor form that I cant notice.

**.V.** · 02-Mar-08, 07:15 PM

Quote:

Originally Posted by MscFactory

I have not done anything for my back for a while

That would explain it.

luke.w · 03-Mar-08, 12:45 PM

I much rather rely on strong hip flexors, and allround mid-section ("core" what the experts call it) more than a lifting belt!!!

I can remember the days I'd strain my back every session doing those things, when I was weak in those areas.

westside24 · 03-Mar-08, 06:37 PM

Quote:

Originally Posted by luke.w

I much rather rely on strong hip flexors, and allround mid-section ("core" what the experts call it) more than a lifting belt!!!

I can remember the days I'd strain my back every session doing those things, when I was weak in those areas.

youre right, which is why I stressed you only use it as a guide, DO NOT let it hold your back straight... Ive never personally used one, But im just refering to people at work even, where the fricken belts everywhere for everything, they dont understand its intended purpose.

Merrida · 05-Mar-08, 05:18 PM

Okay so either I may shed some new light on this or I'll end up pissing off a few posters, so here goes.

A few thoughts....bear your weight on your heels, this will keep your hips back and counter-balance you from the mechanics of the bent over row.

Just jumping into bent over rows alone --- there a few better alternatives just to get you warmed up before hitting bent over rows.

Watch your tempo to see how you power the bar up and if you let it drop into gravity. Control the weight. While stressing a sraight back, I actually tell people to arch it (not arc it, no concave, no kyphotic stance), and that usually equals straight especially if you're inflexible.

Also, as much as this exercise is designed to work your upper back, rear delts, arms,...if you want to limit the load to your lumbar spine look at (a) how far you bend over, (b) do not wear a belt, especially based on what you posted, and (c) even though you're trying to gain power and I assume hypertrophy in your upper back, try not to let your scapulae protract and elevate. If they do both, your low back takes the load, and it does it in a very vulnerable position.

.

luke.w · 06-Mar-08, 08:18 AM

good post Merrida, 9 out of 10 it's usually form that's the issue, and just when one thinks they are doing it right, there is always something else to learn!