T Nation

Lower Back Pain/Reverse Hypers?


#1

When I perform reverse hypers, I am getting a ripping pain in my back exactly above my butt crack below my spinal erectors (no other way to describe its location). When I have my legs fully extended (in line with my torso), and I start to lower my legs I start to feel the pain. I just changed my method on the reverse hypers to the swing method so I can handle more weight, but with even no weight I still feel the pain. I do not suffer from any pain on squats or deadlifts. If any of you guys may be able to tell me what this pain is, or whether it is anything I should be concerned with, pleas let me know!

Thank you,
B


#2

BUMP


#3

I get the exact same pain that you just described at the bottom of the squat position no matter how strict I am with my form. It is also at the top of my buttcrack and is quite unusual since it doesn't feel like a traditional muscle strain. I have resorted to one-leg squats since they require less weight on my back and it seems to have helped some. Interestingly enough, I have been advised to and am performing reverse hypers as a rehabilitation exercise, but apparently that is the exercise that triggers the pain for you. I would also like to know exactly what this pain is.


#4

I'm no expert but is it possible it's scar tissue from an old injury? If you were tearing muscle,ligaments or tendons you'd know it and stop doing them altogether. If you have the means, see someone for ART or some other type of soft tissue work.


#5

I'm no expert but is it possible it's scar tissue from an old injury? If you were tearing muscle,ligaments or tendons you'd know it and stop doing them altogether. If you have the means, see someone for ART or some other type of soft tissue work.


#6

Next time you do them, see if it helps not going as high as you'd like. I see people doing them and they come up fully, then keep going, arcing way, way back and crunching the lower vertabrae together. Probably you think you're not doing this, but if the pain goes right away with the shorter range of motion than you probably are.

On another note, if the pain keeps up, try another exercise. Front levers (although humbling and unglamorous) will get your lower back strong very quickly and very safely.


#7

I get this when I squat and deadlift heavy, a few weeks ago I pulled a previous pr dl and felt like I tweaked my back doing it. I think the only thing you can do is wait for it to heal.


#8

I agree, experiment with the range of motion. I have spine problems from base of skull to ass. Have to keep legs really tight together or sciatica starts down right leg and use middle of range of motion or neck spasms and get dull, kicked in the back pain in lumbar/sacral area.


#9

If the swing method is a dynamic, accelerated movement, don't do it. This is for 100% fit and healthy trainees. You are injured. Every movement near the injury should be slow and controlled.