Lower back problems? Want answers to dead-lift technique?

As a rehab specialist I come across this scenario regularly. Invariably it’s either a novice who’s copying a friend’s exercise regime or an experienced trainer who has run into serious difficulty.

What are the lift demands?

The dead-lift is a rather advanced technique that should only be performed when the below conditions have been met

1) Good hamstring length

2) A strong core

3) Well balanced knee muscles

Even in the experienced athlete who comes to me with a damaged back after dead-lifting. It’s generally due to an underlying problem in one of the above three points.

The basic posture

Keep feet shoulder width apart. Toes slightly pointed outwards.  When your upright, keep the knees straight but a little soft – no over-locking. Keep the barbell as close to your body as you can – do not over-reach.

The conflict

There are two schools of thought on how to perform a dead-lift.

Method 1

Keep the back straight, bend from the hips until you can reach the barbell. Then simply reverse the technique. The key is to always keep a straight back with a slight natural curve in the lower back maintained throughout. A useful tip is to keep the knees slightly bent when lowering the weight down, and to straighten the knees when lifting the weight up.

Method 2

This time instead of leading with the pelvis, it’s all about leading with the back. So keep the pelvis straight, bend forward starting at the top of your spine and working down. Lastly engage the pelvis until you can reach the barbell. Then simply reverse the technique while you are standing up. Bending the knees on the way down will ease the burden on the back.

The answer 

There are pros and cons for both the above methods. The mathematical models and structures involved are quite complex, in summary 

• For light weights use method 1
• For heavier weights use method 2

With heavy weights ensure that you smoothly and quickly lift the weight up and down. This is to protect the back ligaments from over-stretching.

Injured?

How should you manage a sports injury? 

Everyone who exercises or plays a sport at some point will get strains and sprains. But what should you do?

Professional assessment is imperative in early detection of a more serious problem, and makes for a speedier recovery. A reputable sports club/gym should have a professional on board. Between the time of injury and seeking help – the P.R.I.C.E regime reduces the severity of injury. It is surprising how your body can heal if you just follow some simple rules.

What to do immediately 

P          Protect

Stop the activities that are causing pain. The old adage ‘no pain no gain’ should be confined to the relics of history. Consider using appliances like splints, bandages and crutches to ease the burden. 

R         Rest

Take time out to recover. Once you have more movement and less pain in the area(s) of injury start some gentle activity and slowly get back into exercise. Rushing at this stage often causes more problems than its worth.

 I           Ice 

Buy a cool pack or use crushed ice. Wrap in a tea towel and place over the effected area unless it’s a head trauma. Keep it cool and compressed. 10-15 minute applications maximum. Repeat no more than once every hour. Resist the urge to overly compress, freeze the effected area or apply ice for longer than 20 minutes.

C         Compression 

Apply elastic bandaging to support the area. Tubigrip can be bought from any good pharmacist, ask them for advice on the size on bandage to use and how to apply.

E          Elevation 

Think of it this way – blood must return to the heart. If it’s an arm that’s injured then raise to head height or above. For example; sitting with your arm over the back rest of a chair. If it’s a leg then lie down and put a couple of pillows under your calf.

Please note – do not compress and elevate at the same time for any prolonged length of time.

1-3 days after injury 

If it’s a minor problem, you should start to feel improvement. Aim to help the body lay down good fibre to replace the damaged ones. To do this I recommend the flush.

Wrap a cool pack in one tea towel, a hot water bottle in another. Place the cool pack over the effected area for one minute. Immediately after place the warm pack on for three minutes. Cycle 15-25 minutes. This will ensure an opening and closing of blood vessels. This will flush out metabolites and bring in oxygen and nutrients. Aim to repeat this at least 2-3 times a day.

Rehabilitation

When the body first gets injured it slows down its balancing systems, known as the proprioceptive system. If you’ve injured a shoulder, back or part of your lower limbs, then this system is even more critical. Before you commence your normal activities, seek specialist advice on exercises that bring these systems back online.

Safety notes

Please do not self diagnose – ask an expert. Consider a free consultation from www.TownOsteo.Com

For more information and to register for free articles, seminars and videos, visit   www.TownOsteo.Com

Yasin Tayebjee
BSc (Hons) Osteopathy
BSc (Hons) Biological Science
Dip (HE) Physiotherapy
Cert. Acupuncture

Osteopath for Greens Health and Fitness, White Bear Fighters, Aylstone and St. James rugby club, elite to amateur athletes.