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If your are having problems with your lower back it's probably due to poor form when lifting. You need to keep your back straight, and chest up. In general the more weight you add the worse your form becomes.

I find a belt helps my lower back when doing deads, but it shouldn't be used to cover up poor technique.

Good mornings are a good exercise for the back, but again, make sure you do them properly!
 
Don't try to lower it slowly and control it down

Basically drop the weight in a controlled manner, reset yourself and then start again.
 
It could just be muscle cramps since they haven't been used to doing exercises for a while. How much weight do you use? Have you checked for proper techniques online? Make sure you keep your back straight and that you push with your legs and through with your hips, don't use your lower back to pull the weight up - it's a pushing exercise through and through.

Avoid using a weights belt too as you want to build up your core strength, if you have been using a belt then drop the weights significantly as it will be completely different.
 
Bent over rows
One arm DB Rows
Yates' rows
Deadlifts
Romanian deadlifts
Chins
Wide grip pull ups
Good mornings
 
That's the thing you have to be careful of is not to pull up with your lower back.

Powercleans are good for back development, pull ups (real ones ;)), bent over rows, cable rows are but a few.
 
What day do you guys dead lift on?

I have a 3 day split. Mon - Chest, shoulders, tri's. Tue - Legs, stomach. Fri - Back, bi's.

I normally do squats on wed but by the time fri comes round my legs are still sore and i think my form and performace suffers when i dead on fri.

Thinking of switching them to weds but not sure?
 
Batf1nk said:
What day do you guys dead lift on?

I have a 3 day split. Mon - Chest, shoulders, tri's. Tue - Legs, stomach. Fri - Back, bi's.

I normally do squats on wed but by the time fri comes round my legs are still sore and i think my form and performace suffers when i dead on fri.

Thinking of switching them to weds but not sure?
Click to expand...

Normally with back

Just switch your leg and chest days around
 
What about hyperextensions? Coupled with a weight plate these are one of the best exercises for the spinal erectors. I cant recommend good mornings enough, if you cant do good mornings properly you absoloutley should NOT be deadlifting. SLDL's (stiff legged dead lifts) are also excellent for the spinal erectors however you should be careful that they do not encourage lower back motion in the standard deadlift.

It is also important that you differentiate between pain and muscular DOMS. My lower back can be horrendously uncomfortable after some heavy days, driving long distances can be like torture. However this is not spinal damage this is soreness of the spinal erectors and subsequent swelling that somewhat disjoints the lower back during prolonged periods of sitting. Pain is not normal, discomfort, to a degree, is. To minimise this you should ensure a high workload on the spinal erectors with a focus on volume training as opposed to high intensity. The intensity will come from the big lower body compound lifts. Also extend your rest periods as needed. If leg/lower back day comes around and your erectors are still sore AVOID STRESSING THEM! Just because your day to day program says your supposed to do 4 sets of 10 reps deadlift or whatever doesnt mean your legs will vanish if you skip them in favour for some deep bodyweight only jump squats. Be sensible.

Thats all i got on this
 
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