Good back pain and bad back pain

F

Friendly_Giant

0
I've been doing bent-over rows with a wide grip for the last 3 weeks. And when i up the weight to something mildy challenging (nothing crazy at all like 30kgs) I can definately feel hmm pain or tightness or something goin on with my back. Most of the time im pretty sure its just the muscle because I'm very carefull with my form but sometimes i suspect its ****ing my back...

Well my question is when im doing bent over-rows (barbell) how can i tell between good and bad pain. I really wanna get this under control because its pulling me back from going all out, I'm scared to go hard as i value the health of my spine.

Also if I keep my spine perfectly striaght can i lift heavy without fear? some tips on bent over rows would help too:)

cheers
 
You definitely want to be careful with weights, especially when it comes to your back. It is very smart not to ignore what your body feels.

It generally isn't too hard to tell the difference between the burn of working a muscle, and the pain of injury. However, if you have questions as to which it might be, I would suggest getting a qualified trainer to check it out.

Assuming you have no previous back problems, underlying injuries, and don't feel the discomfort during other exercises, it may be possible that there is something in your form you aren't aware of that could cause a bit of discomfort. I'm sure a trainer in your gym would be happy to watch you perform them to critique your form w/out having to get an appt and all that.
 
If you are not doing some kind of rear chain movement (deadlift, SLDL, RDL, etc.) with a lot more weight than you are using for rows then you could be heading for trouble. Those exercises strengthen the stabalizing muscles of the back and train you to tense them properly to protect the spine. You should be able to do reps on any of those exercise with 2x or more the weight you are using for rows, so the rows should be very easy on your spine.
 
make sure you're also adding some rectus work to help aid in your support and think about having someone watch your form, or turn sideways to the mirror to watch. If it still bothers you, you may want to do the exercise with a lighter load to help develop your stabilizing/core muscles until you can sustain a substantial load. Go heavy while supported (machine row, T-bar row, 1 arm dumbbell row supported on bench, etc)
 
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