base of spine spasm

pwd

I know this isn't a medical forum: I don't think this qualifies as a medical question, but no worries if mods disagree.
I tried to do some power cleans with a light weight today. A short time after doing them I got a pain in the base of my spine/lower back. The pain went away quite quickly. Did a few sets - not anything difficult just trying to get the technique as correct as I could low weight and low reps. Each time the same thing happened.
I was being shown how to do the lifts (for a study) so I had someone looking on, so I know i wasn't rounding my back or anything like that.
I finished the session about half an hour ago. My back is grand now. Not sore at all.
I didn't do much warmup, and I ate unusually little today before the session - so I tend to think it was cramp - especially since it eased when I sat down in such a way as to remove any tension from lower back.
My legs are slightly different lengths below the knee thanks to an injury I sustained while growing: Not noticeable, but enough to create an imbalance while exercising. I address this by inserting a folded sock under the heel on the shorter side - this seems to work fine and I've heard of other people doing the same thing who have had bigger differences, and lifted heavier weights.

Does anyone know what the pain was likely to have been caused by - and more importantly, how to avoid it in the future?

Thanks

amazingemmet

Were you keeping your core tight? I've noticed some people let their core go loose when they extend the hips forward and make the catch loose so they get more of an impact there.

pwd

Not sure tbh. Might have let it go loose.

Pugsley

I got a similar problem when doing squats when I let the weight go towards my toes (form is fine now though), maybe you are pushing up with your toes instead of from the centre of your foot?

GerryRyan

Always getting a cramp or spasms in lower back when I'm doing any standing press movements, military press with BB or DB's.

Few sets on the roman chair - hyper extension - thing and it's back to normal again.

(edit - I don't even know the reason behind it or even what exact muscle group this thing works, but it looked so cool when the gym bought it).

hardtrainer

It sounds like cramping of the erector spinae. It can get pretty sore and you can get spasm there too, which will throw your whole body off balance and can feel pretty crippling. I've had it a couple of times, particularly after a heavy back session, or even squats, where I didn't stretch out my lower back properly and unwittingly allowed the muscle to cramp up, which builds on itself and you'll feel like you can barely stand upright.

I know that my problem has been an imbalance, my left side is a little weaker than the right and so is prone to cramping. Core exercises like the plank and variations which have you lifting one leg off the ground, then the other during the hold, will help to even out any imbalances and will strengthen your core. Also, stretching your back is extremely important.

pwd

Pugsley wrote: »

I got a similar problem when doing squats when I let the weight go towards my toes (form is fine now though), maybe you are pushing up with your toes instead of from the centre of your foot?

I was pushing from my toes - the person showing me said to go up on them. Is this incorrect or is it that you go up on them later in the movement

I know that my problem has been an imbalance, my left side is a little weaker than the right and so is prone to cramping. Core exercises like the plank and variations which have you lifting one leg off the ground, then the other during the hold, will help to even out any imbalances and will strengthen your core.

I probably have an imbalance to some extent, because of my legs as I mentioned. I think it could be related to this, and also related to the fact I haven't been doing much core work except deadlifts/squats.

tribulus

The weight should always stay on your heels when squatting.

Pugsley

pwd wrote: »

I was pushing from my toes - the person showing me said to go up on them. Is this incorrect or is it that you go up on them later in the movement

When I lift any weight from my toes it hurts the base of the spine (hence I stopped doing it), try them with the centre or back of your foot doing the majority of the lifting and see if it reduces the pain.

pwd

tribulus wrote: »

The weight should always stay on your heels when squatting.

I meant during the clean. I do tend to put the weight too far forward on my feet when I squat too though.

Thanks for the replies. I'm pretty sure now that the pain was caused by having the weight too far forward and possibly not doing enough core work apart for the lower back.

dodgyme

got something similar, did a bit of lifting and 10 mins later as I bent over to pick something and bang - big pain in the lower back, completely stunned me. Not much better today, quite sore when I have to move. Wonder what it is?

spiral

Just an idea but I am learning to squat clean at the moment and its very important that the initial pull is done with the legs and the angle of the torso does not change at all until the weight is above your knees. You might be lifting your arse on the initial pull which would put a lot of strain on your lower back.