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Lower back pain from pull up bar

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    Lower back pain from pull up bar

    So my boyfriend installed a pull up bar in our hallway last week. For some reason, I thought it would be a good idea to hang on it and dangle around (no, I cannot manage a pull-up!). Ever since I've had really bad lower back pain - and this was four days ago and I was only up there for like 30 seconds. What happened? And how can I make it go away? (and should I just stay away from the pull up bar in the future? - I'm thinking yes!)

    #2
    You can use them big rubber bands on a pull-up bar, loop it at the top and put your foot or knee in it.

    You shouldn't have gotten lower back pain from hanging, so I think you should be fine to go back, maybe not dangle around. Can you do knee-ups or feet to ceiling from hanging ?

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      #3
      Getting lower back pain just from hanging sure is weird. I've made the opposite experience: hanging helps with back pains. Did you just dangle or did a real dead hang? Shoulders into the sockets, engaged core, etc...?
      If you did the first and just hung, maybe you've pulled something. Look how to do a proper dead hang and get back on the bar as soon as your back feels better. Don't stay away from it, it's a great piece of equipment with many benefits.

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        #4
        I am not a doctor so take this with some degree of reservation, but the problem might have derived from your abs. Although it seems to be mostly an arm related activity (hanging or pulling up) your core is constantly engaged when you are on the bar. Often when your abs can't hold the weight, then your back will try to compensate, and if your back muscles are weaker than your abs (which is the case with a lot of people) then you might have pulled something. Did you move your legs around at all? Moving your legs would have increased the load on your abs and/or back.

        A 30 second dead hang is a decent exercise though, I do pullups a fair amount and I don't like doing a dead hang for that long, it could also just be DOMS from doing it for so long.

        Suffice to say though, if it persists, go see a doctor, you don't want it to be a slipped disk and then do nothing about it.

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          #5
          As CaptainCanuck said, it could be due to weak abs, or even just failure to engage them simply because perhaps you just didn't think of it. When hanging, you might have unintentionally arched your back which could have stressed it a bit. Feel free to go back to the bar but be conscious of your back and don't arch it. If you can reach the floor, or a box, you could start hanging with your feet supported which can help you achieve good posture and feel more aware of your back before you take your whole weight on your arms.

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