What Causes Lower Back Pain When Bench Pressing?
The bench press is one of the most popular and effective chest exercises. However, many lifters experience lower back pain when doing this compound movement. There are several potential causes for this common issue:
Poor Form and Technique
Using improper bench press form is one of the main reasons for back pain. Technique flaws like excessive arching, lifting your butt off the bench, flaring the elbows out, and not retracting the shoulder blades properly can all contribute to back strain.
Overarching the Lower Back
Exaggerating the arch in your lower back during the bench press places extra stress on the lumbar spine. While a slight natural arch is acceptable, overarching leads to back hyperextension and injury over time.
Weak Core Muscles
Your core plays an important role in stabilizing your body during compound lifts. Weak abdominals, obliques, lower back, and glutes can't properly support your spine, leading to back pain when bench pressing heavier weights.
Poor Mobility in Hips and Shoulders
Limited mobility in the hips and shoulders impacts your ability to get into proper bench press position. Tight hip flexors, hamstrings, pecs and lats contribute to poor form and back strain when pressing.
Gripping the Bar Too Wide
Using an excessively wide overhand grip forces your shoulders into internal rotation and compromises your shoulder joint position. This also makes it harder to keep your back flat on the bench.
Lifting Too Heavy Weight
Attempting to bench press more than your body can truly handle requires your back to work overtime to stabilize the heavy loads. Build up gradually rather than jumping up in weight.
How to Fix Lower Back Pain from Bench Pressing
If you're experiencing lower back pain when bench pressing, there are solutions to correct your form and build up the right muscle groups. Here are some tips:
Improve Your Bench Press Technique
Analyze your form and fix any flaws. Keep your lower back pressed into the bench at all times. Don't let your butt rise or overarch your back. Pull your shoulders down and back. Keep your wrists straight and elbows tucked.
Work on Your Mobility
Use dynamic stretches and foam rolling before bench pressing to improve mobility in your shoulders, chest, and hips. Maintain flexibility in your upper back too. The Limber 11 routine is excellent.
Strengthen Your Core
Train your core properly 2-3 times per week to build a strong, stable foundation. Planks, side planks, Pallof presses, dead bugs, and ab wheel rollouts are all great core exercises.
Widen Your Grip
Use a grip that allows your upper arms to be perpendicular to your body, which for most people is index fingers around shoulder width. This creates better leverage and involves the chest more.
Retract the Scapulae
Focus on squeezing your shoulder blades together as you lie back on the bench. Keep them retracted throughout the set to maintain upper back tightness.
Use Leg Drive
Engage your legs by driving your feet hard into the floor as you press the bar up. This helps stabilize your body and takes pressure off the lower back.
Slowly Increase Weight
Build up the amount of weight you bench press gradually over time. Let your muscles and joints adapt to prevent overloading your back.
Warm Up Thoroughly
Spend 10-15 minutes warming up your shoulders, chest, upper back, core, and hips before bench pressing. This prepares your body for the work.
Bench Press Variations to Reduce Back Pain
Certain bench press modifications can help lifters suffering from lower back pain. These variations alter the exercise to be more back-friendly:
Low Incline Bench Press
The low incline bench press involves a 15-30 degree incline. This allows you to maintain a neutral spine and decreases the arch in your lower back compared to flat bench.
Board Press
The board press has you pause the bar on boards placed on your chest to decrease your range of motion. This reduces the leg drive and arching required.
Floor Press
The floor press has you lying flat on the floor, eliminating any arch in your back. It forces you to use a narrower grip too.
Pin Press
The pin press uses a power rack to limit your range of motion to just the top half of the bench press. This minimizes back arching.
Rack Press
The rack press starts with the barbell supported on the power rack just below your sticking point. This bypasses the bottom portion that requires leg drive.
Close Grip Bench Press
Using a narrower grip engages your triceps more and decreases the involvement of your pecs and shoulders, reducing strain on your upper body.
Exercises to Strengthen Your Back for Bench Pressing
Certain targeted exercises can help strengthen your lower back muscles to improve stability and reduce pain when bench pressing:
Good Mornings
Good mornings strengthen your spinal erectors, glutes and hamstrings. These posterior chain muscles aid in stabilizing your lower back.
Back Extensions
Back extensions work your spinal erectors, rear delts and rhomboids. Build strength to avoid back rounding when pressing.
Superman Holds
Superman holds improve endurance in your spinal erectors and glutes. Holding the extended position trains stability.
Yoga Bridge
The yoga bridge pose engages your core, glutes and hamstrings. This improves balance and control in the hips.
Deadlifts
Deadlifts build overall strength in your spinal erectors, glutes and hamstrings to better support your back during other lifts.
Barbell Rollouts
Rollouts work your abs extremely hard eccentrically. Stronger abs prevent your lower back from taking over when pressing.
Bench Press Back Pain Prevention Tips
Practicing smart workout habits and taking care of your body can help prevent lower back pain when bench pressing in the long run.
Maintain Good Posture
Carry yourself with upright posture throughout daily life to avoid tightness and imbalances that impact your lifts. Stand and sit tall.
Stretch Your Hip Flexors
Due to sitting for prolonged periods, most people have tight hip flexors that pull on the lumbar spine. Regularly stretch your hip flexors to counteract this pattern.
Strengthen Your Glutes and Hamstrings
Weak glutes and hamstrings increase shearing forces on your lower back. Strengthen these muscles with exercises like glute bridges and Romanian deadlifts.
Get Enough Rest
Make sleep a priority and avoid overtraining, which leads to muscle imbalances and postural dysfunction over time. Your body needs recovery.
Use a Weightlifting Belt
Wearing a quality weightlifting belt can provide useful core bracing during heavy bench pressing. But don't rely on it long term.
Work on Shoulder Mobility
Regularly perform shoulder stretches like doorway stretches and the sleeper stretch. Mobile shoulders allow better position.
Do Back-Friendly Warm-Ups
Warm up your back muscles as well as your chest before bench pressing. Back extensions, good mornings, and scapular retractions are excellent.
Listen to Your Body
If you begin experiencing back pain during any lift, don't ignore the warning signs. Decrease your weight, rest, and re-evaluate your form.
When to Seek Professional Help for Bench Press Back Pain
While most minor cases of back soreness will resolve with rest and proper technique, see a medical professional if you experience:
- Severe or sharp back pain when bench pressing
- Numbness or tingling in your legs
- Weakness in your legs
- Pain that radiates down your legs
- Loss of bowel or bladder control
- Unexplained fever, nausea or chills
These can indicate a more serious spinal condition like a herniated disc or spinal stenosis. Seek prompt medical care to determine if specific treatment is required.
The Takeaway on Bench Press Back Pain
It's quite common to experience some lower back soreness when bench pressing - but work on correcting any form issues and build up your back strength. Widening your grip, improving shoulder mobility, strengthening your core, and using back-friendly bench variations can all help.
While back pain when bench pressing can be frustrating, be patient and proactive with your training. Maintain good overall posture, keep your back strong, and practice perfect technique for long-term bench press success with minimal back discomfort.
FAQs
Should I use a weightlifting belt when bench pressing?
Weightlifting belts can provide some useful core bracing during very heavy bench pressing, but don't rely on them long-term. Focus on building core and back strength through proper training instead.
What's the best bench press grip width for back pain?
Use a grip width that allows your upper arms to be perpendicular to your body, which is typically shoulder-width or slightly wider. Avoid an excessively wide or narrow grip, which can increase strain.
How can I stretch my chest muscles for better bench press form?
Stretch your chest muscles regularly using doorway chest stretches or a foam roller. Tight pecs contribute to poor shoulder position during bench pressing.
Should I avoid barbell bench pressing if I have chronic back pain?
You may want to stick to dumbbell bench pressing or chest press machines if you have pre-existing spinal issues. These allow independent hand placement to reduce strain on your back.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment