T Nation

Sore Lower Back from Bench Pressing


#1

Do any of you got sore lower backs from bench pressing? It really messed my squatting session up today.


#2

Move your squat day… problem solved


#3

To which day though. I have got my MON -MAX UPPERBODY THURSDAY DYNAMIC EFFORT BENCH.
So I am not sure where to place the squat day(S)?


#4

[quote]decimation wrote:
To which day though. I have got my MON -MAX UPPERBODY THURSDAY DYNAMIC EFFORT BENCH.
So I am not sure where to place the squat day(S)?[/quote]
Your max effort squat day to Saturday and your dynamic effort squat day to Wednesday if benching impairs squatting/deadlifting.

Also, why are you making so many threads? Just start a training log, and make some experienced friends so that you can just simply ask questions in your log and get them answered. You can also just simply use common sense/act on your own judgement, part of maturing as a person is acquiring autonomy in your life, both in your everyday life and in your hobbies.


#5

[quote]Destrength wrote:

[quote]decimation wrote:
To which day though. I have got my MON -MAX UPPERBODY THURSDAY DYNAMIC EFFORT BENCH.
So I am not sure where to place the squat day(S)?[/quote]
Your max effort squat day to Saturday and your dynamic effort squat day to Wednesday if benching impairs squatting/deadlifting.

Also, why are you making so many threads? Just start a training log, and make some experienced friends so that you can just simply ask questions in your log and get them answered. You can also just simply use common sense/act on your own judgement, part of maturing as a person is acquiring autonomy in your life, both in your everyday life and in your hobbies. [/quote]

Getting spoon fed is much easier though


#6

First you should make sure it’s actually the erector muscles and not your lumbar spine.


#7

Get tighter. Lats and t-spine for stability, but mainly legs and glutes.

I noticed that my low back gets sore when my legs and glutes aren’t tight enough. When the weight gets heavy you want to increase the arch, but if you’re not getting any leg drive its your spine that’s gonna start going Exorcist which puts more force on your low back.


#8

Arch less with your lower back, try improving thoracic spine arch instead. One thing I’ve found that works well is doing dumbbell pullovers before my bench pressing to be able to extend my thoracic spine fully. Use your abs to lock the lower back in position (neutral), and focus on extending the upper back when doing these.