Bench Press and Back Pain

[calvinbiss]

I believe bench press is causing my lower back pain/tightness. My form on the bench is as follows: hips and shoulder blades on the bench, arch in my back (so that your could pass your hand between the bench and my back), feet tucked under so that only my toes are on the floor.

Any thoughts? Should I reduce that amount of arch in my back?

 

[Zivic]

I believe bench press is causing my lower back pain/tightness. My form on the bench is as follows: hips and shoulder blades on the bench, arch in my back (so that your could pass your hand between the bench and my back), feet tucked under so that only my toes are on the floor.

Any thoughts? Should I reduce that amount of arch in my back?

A good arch is important, but make sure your butt is on the bench. I would try to keep your feet out in front and a bit more and to your sides.. don't tuck them, keep them flat and planted

 

[NAC]

Are you working your back an equivalent amount to your benching - with at least pullups/rows, if not also deadlifts & squats?

Or could it be you are overworking your back with deadlifts / squats, which you just happen to feel when stationary and lying down and benching?

 

[eits]

tighten your core

 

[surfsatwerk]

http://articles.elitefts.com/articles/features/so-you-think-you-can-bench-get-the-whole-series-here/

Great series of videos teaching the bench press, starring Dave Tate.

 

[Mackowitz]

http://articles.elitefts.com/articles/features/so-you-think-you-can-bench-get-the-whole-series-here/

Great series of videos teaching the bench press, starring Dave Tate.

+1 on this. Great tutorial on proper bench press technique and form.

 

[calvinbiss]

Are you working your back an equivalent amount to your benching - with at least pullups/rows, if not also deadlifts & squats?

Or could it be you are overworking your back with deadlifts / squats, which you just happen to feel when stationary and lying down and benching?

Currently, I am doing SL 5x5, so I believe I am adequately working all muscles.

I came across hyperlordosis, which is a tendency to have your spine curve towards your belly-button due to weak upper hamstrings and abs (the lower-body cross). I also get soreness in my hip-flexors, so I am going to try stretching my hamstrings less and, as etis suggests, tightening my core.

 

[calvinbiss]

http://articles.elitefts.com/articles/features/so-you-think-you-can-bench-get-the-whole-series-here/

Great series of videos teaching the bench press, starring Dave Tate.

I have watched this whole series and base my benching posture on what the teach. Overall, I like the way it "feels" when I am benching this way, but I do believe it has led to my lower back pain.

 

[surfsatwerk]

I have watched this whole series and base my benching posture on what the teach. Overall, I like the way it "feels" when I am benching this way, but I do believe it has led to my lower back pain.

Well then you have a flexibility issue. Have you tried using a foam roller? I've even seen some people place one under there back while they bench to help them stretch out and get a better arch.

Edit: I've been working on my lower back flexibility for over a year now. I've seen a chiro, use an inversion table, foam roller work, and lots of stretching to fix my problems. My flexibility is dramaticly better then when I started the process.

 

[brikis98]

Post a video of you doing bench press. Also, what makes you think it's from bench press and not squats/deadlifts/etc?

 

[calvinbiss]

I need to get my Flip! back from my parents and I will video. I get no back pain when I do squats/DL. The pain isn't immediate, its like a tightness that starts with benching and culminates when I have finished the sets. This last bout with it lasted for days.

 

[SociallyChallenged]

I need to get my Flip! back from my parents and I will video. I get no back pain when I do squats/DL. The pain isn't immediate, its like a tightness that starts with benching and culminates when I have finished the sets. This last bout with it lasted for days.

The pain is likely from too much lordosis during your bench. If you arch too hard, you're essentially sitting around in your lumbar spine's end range of motion. Sure, you may be able to get a few more pounds out of the lift, but you're likely not doing your low back any favors. My suggestions? Decrease your arch a bit by contracting your abs and glutes together. Also, I bet you have tight hip flexors which are worsening the problem.

 

[eits]

look, i know exactly what you're feeling. i get it, too. it comes from a muscular imbalance because you have a slight kink in your spine and you aren't activating your core enough while you bench. tilt your pelvis forward when you bench to help tighten your abs and core... it will help.