Keep hurting my back on Lat Pulldown.

Emphacy

Emphacy

Emphacy

Associate
Joined
24 Nov 2010
Posts
1,866
Location
127.0.0.1
Hi guys.
I know there's a lot of bodybuilders on here and general gym rats so I'm confident I'll get a solution.

I started going to the gym a few weeks back in hope to turn my 'stick insect' like chassis into something more... Elegant?
Anyway, whenever I use the lat pulldown I always seem to strain my lower back even though I've set the machine up properly.

Since I'm pretty thin at the moment I only set it to around 22kg (50lb) and still whenever I get off I have some pretty bad back pain for a few hours which puts me off using the other equipment.
Also, another quick question. I do around 3 sessions a week and how long would it usually take before I start increasing the weight, or is this dependant on person?

Thanks gents.
 
Dont use machines! You will see much better gains from free weights. Also try looking up 5x5 routines, in which case you increase weight gradually each week
 
webhound said:
Dont use machines! You will see much better gains from free weights. Also try looking up 5x5 routines, in which case you increase weight gradually each week
Click to expand...

There isn't really a free-weight alternative to a lat pull-down though, is there?

I would suggest lowering the weight perhaps, doing it slowly and try not to move around too much.

Although 22kg seems quite a low weight to get these kind of problems?
 
AndrewNR said:
There isn't really a free-weight alternative to a lat pull-down though, is there?

I would suggest lowering the weight perhaps, doing it slowly and try not to move around too much.

Although 22kg seems quite a low weight to get these kind of problems?
Click to expand...

Assisted chin ups, maybe.
 
When you say you've set up the machine correctly are you also sure that you're performing the action correctly? It should be a smooth motion without relying on momentum from you to lift the weight, your shoulderblades should come together - almost as if you are trying to grip something between them.

Are you using the lat pulldown machine every time you go to the gym? If so then it might be worth using it less regularly as, particularly initially, you're using muscles that are not used to it. Also try a lower weight until you're sure you're performing the action correctly.

Finally if you're definitely using the machine correctly and not overdoing it but still getting the pain then go to the doctor or physio and ask them to check as it's always possible there are some underlying problems which you need fixed.
 
Is the pain in your upper or lower back?

Edit: Just read, lower back. What is your positioning like when sat on the bench? Is your back straight, or are you learning back whilst pulling the bar towards your chest?
 
Emphacy said:
Hi guys.
I know there's a lot of bodybuilders on here and general gym rats so I'm confident I'll get a solution.

I started going to the gym a few weeks back in hope to turn my 'stick insect' like chassis into something more... Elegant?
Anyway, whenever I use the lat pulldown I always seem to strain my lower back even though I've set the machine up properly.

Since I'm pretty thin at the moment I only set it to around 22kg (50lb) and still whenever I get off I have some pretty bad back pain for a few hours which puts me off using the other equipment.
Also, another quick question. I do around 3 sessions a week and how long would it usually take before I start increasing the weight, or is this dependant on person?

Thanks gents.
Click to expand...
What's most likely to be going on is that your extending through your lumbar spine (lower back) to get into a strong pulling position.

When you set up, you shouldn't be pushing your belly out. This video will explain it better (I think, I'm having to guess slightly as I can't re-watch the video).
http://www.mobilitywod.com/2010/08/silent-p-in-filet-very-paleo.html

I'm slightly concerned that this is happening to you because of a broader dysfunction, probably in your thoracic spine. Do you have kyphosis by any chance? Regardless, try to loosen up your thoracic spine and learn to extend from there.

Also I've not watched this yet (curse you tethered internet!), but this is about the same basic movement so it might help you out.
http://www.mobilitywod.com/2011/10/episode-325365-stop-the-pull-up-chicken-necking-people.html
 
When you do the lat pulldown are you pulling the bar behind your neck or in front of it? Behind the neck is very uncomfortable for me.
 
Mmmm... if you've never had backpain before or know you don't have a back problem, I'd drop the weight down.

Start from the lowest setting and make sure your technique is good. Then slowly up the weight.

Personally, stop mincing around with the pull-down machine and find a chin-up bar. ;) If you find you can't actually do a chin-up, find a step to help you into the "up" position and then hold yourself there, gradually letting yourself down (onto the step initially, so you don't just drop like a stone).
 
Yea I'm positive I don't have any back problems. The first several uses of it, I was fine but then I upped the weight because the previous was too light...
Thanks for the hints, I'll drop it back down again and see if my technique is as it should be... I seem to be tensing my abdominals as well when pulling down which also shouldn't happen.
 
Emphacy said:
Yea I'm positive I don't have any back problems. The first several uses of it, I was fine but then I upped the weight because the previous was too light...
Thanks for the hints, I'll drop it back down again and see if my technique is as it should be... I seem to be tensing my abdominals as well when pulling down which also shouldn't happen.
Click to expand...

Tight abdominals should be happening, but they should be stabilising your trunk not assisting the movement. Without a video it's hard to tell, I'd go with hyperlordosis / shoulder protraction. Can you video it? Even if you mimmick technique at home.

Ant :cool:
 
WantoN said:
Tight abdominals should be happening, but they should be stabilising your trunk not assisting the movement. Without a video it's hard to tell, I'd go with hyperlordosis / shoulder protraction. Can you video it? Even if you mimmick technique at home.

Ant :cool:
Click to expand...
That's what I'm thinking too, but as you say it's hard to tell without a video. Mentioning his abs further suggests there is extension occurring in the lumbar region.
 
You often see hypertonic traps with overactive abs too. Also if the OP is pulling knees up against the pads hip flexors could be acively forcing further pelvic tilt

Sad posture talk is sad :p
 
mmm lateral pulldown machine and back pain...

I'd look at your posture first of all...

check how your form is on the machine as well. If that exercise continues to hurt you just don't do it
 
You must log in or register to reply here.
Back
Top Bottom