Back Cramp

Users viewing topic: & 1 Guest

AMH_Power		Back Cramp	29-08-2017 @ 17:53
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	Does anybody get lower back cramps here (feels like some sort of internal bleeding which does not show remorse) in training? I get it when my training cycles are at the hardest, and even walking while in this phase of training can cause it to cease up.... The only thing which causes it to subside is laying on my front. I've done this in Asda without giving two s**ts it has been that bad... Any advice on prevention? Had it happen for years, only in the peak of accumulation phases.

CAJ		...	29-08-2017 @ 18:19
I recommend the track - Slut Machine Member 6043, 955 posts SQ 350, BP 195, DL 350 895.0 kgs @ 150kgs UnEq	Oh I know that feeling, had it most recently doing pause deadlifts and banded hyper extensions back to back, ended up laid out on the gym floor for a good 20 minutes waiting for it to subside. Whilst 'bro science', I do actually find Taurine in a high dose 1-2g beneficial to mitigating cramp. Unfortunately you have to take it prior to training and not simply when you get cramp so perhaps it could be beneficial for particularly arduous training blocks.

AMH_Power		...	29-08-2017 @ 18:35
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	CAJ said:Oh I know that feeling, had it most recently doing pause deadlifts and banded hyper extensions back to back, ended up laid out on the gym floor for a good 20 minutes waiting for it to subside. Whilst 'bro science', I do actually find Taurine in a high dose 1-2g beneficial to mitigating cramp. Unfortunately you have to take it prior to training and not simply when you get cramp so perhaps it could be beneficial for particularly arduous training blocks. Thanks mate, will give it a shot. I'm guessing its WADA safe in any dose?

CAJ		...	29-08-2017 @ 19:02
I recommend the track - Slut Machine Member 6043, 955 posts SQ 350, BP 195, DL 350 895.0 kgs @ 150kgs UnEq	AMH_Power said: Thanks mate, will give it a shot. I'm guessing its WADA safe in any dose? Not on their list, it's only a synthetic amino acid after all and found in higher than standard doses in energy drinks etc.

AMH_Power		...	29-08-2017 @ 20:44
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	CAJ said: Not on their list, it's only a synthetic amino acid after all and found in higher than standard doses in energy drinks etc. nice one, thanks again mate

Wayne_Cowdrey		...	29-08-2017 @ 21:09
Still got a little bit of strength Member 400, 22044 posts	When my training involved pulling weights off the ground (farmer's walk, deads, etc) my back was terrible during everyday life. Just a brief period of standing/walking caused a bad ache, seizing up, and sometimes the skin on my back would go numb. Sitting down gave wonderful relief. Now I no longer pull weights off the ground (not an option for a powerlifter I know) this problem is much much reduced.

unit94		...	29-08-2017 @ 22:28
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	Ive never had cramps but used to have terrible back pumps. Turns out it was a case of anterior pelvic tilt and now I barely ever get any discomfort. Might be worth doing some core work and see if that helps.


AMH_Power		...	30-08-2017 @ 18:57
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	unit94 said:Ive never had cramps but used to have terrible back pumps. Turns out it was a case of anterior pelvic tilt and now I barely ever get any discomfort. Might be worth doing some core work and see if that helps. This is interesting as I do have a bit of APT and lordosis as a product of it. I'm going to throw all I can at it, core work, stretching and taurine... Wayne, thanks too... Off season might consider not pulling off the floor. I'm tempted to do a lot of banded/reverse banded pulls; it will allow me to keep lifting heavy.

CAJ		...	30-08-2017 @ 19:29
I recommend the track - Slut Machine Member 6043, 955 posts SQ 350, BP 195, DL 350 895.0 kgs @ 150kgs UnEq	AMH_Power said: This is interesting as I do have a bit of APT and lordosis as a product of it. I'm going to throw all I can at it, core work, stretching and taurine... It's extremely common for powerlifters to present with APT and lumbar lordosis. In my limited experience, a weak core is not the problem (although strengthening further will be of benefit). I find most lifters I have worked with suffer from chronic tightness in the hip flexors owing to lots of squatting, sitting down at work with the hips in a flexed, shortened position and very little stretching in between. I myself am terrible for this but fortunate enough that it doesn't cause me any issues other than taking a while to comfortably hit depth on a squat day. Psoas Major is a f**ker for low back pain/cramping, as it originates from L1-4 towards the bottom of the spine so when that tightens up it can really pull on your low back. There's loads of videos with stretches for Psoas/hip flexor group out there, I'd recommend using a few consistently that you feel are effective. If you have a training partner then having them assist in some 'PNF' stretching is often so much more effective also. Ultimately just really go to town on hip flexor stretching/mobility and work it back to back with some core work so your core can take up the slack.

billynomates		...	30-08-2017 @ 21:00
Member 4923, 1795 posts	What sort of core work would you guys reconmend for this?

unit94		...	30-08-2017 @ 23:11
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400 940.0 kgs @ 129kgs Eq	With a small sample size I have found that strengthening the hip flexors works very well however stretching and core work will have the best effect i imagine. Anything that is lower ab dominant will help. The best one I found was getting in a C sit so legs and shoulders in the air with toes pointed back towards you, then pull your heel towards your glutes without letting the feet touch the ground and extend out again, you can do this with a band around your feet so that there is resistance to pulling it in. It will light up your hip flexors and should help loads with the back pain.

Ham		...	07-09-2017 @ 13:46
Ham but hey Member 4787, 205 posts	I was under the impression cramps can be caused by an electrolyte imbalance... Maybe worth adding an electrolyte replacement drink to your hydration throughout the day to see if that helps any, especially if you drink lots of water throughout the day already. Easy as pie to make.

ben66		...	07-09-2017 @ 15:38
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305 805.0 kgs @ 107kgs UnEq	Planks, as odd as it sounds, get everything lined up for me really well, also gets the glutes and abs doing what they should, which in turn, relaxes the hip flexors and hams and sorts APT and back pumps/cramps. Works well for me anyway, where stretching never does.

John		...	07-09-2017 @ 15:57
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	Have had a cramp while lying in bed but luckily it isn't to bad and usually goes as soon as I adjust myself, sound horrific, may I ask if anyone asked if you were ok when you were on asda s floor?

AMH_Power		...	07-09-2017 @ 22:24
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320 880.0 kgs @ 104kgs UnEq	Thanks all, will look at the solutions advised; particularly planking. John... no but I had some council kids pointing and laughing!

1 2

You are here: Home → Forum → Training & Training Videos → Back Cramp

RETURN TO TOP