I’ve noticed the sensation is very localized to the midline lumbosacral area (if that is the correct terms, basically right below the waist into the top of the buttocks) it feels like an isometric muscular pump/fatigue, not sharp pain.
It is highly position dependant.
Sustained hinging or being bent over for 1–3 minutes reliably reproduces it (e.g., brushing teeth, deadlift setup)
Deadlifts of various loads seem to reproduce it similiarly
Sitting down relieves it instantly unless i put my low back into aggressive extension
No side to side pain or leg symptoms, or numbness or tingling or anything like that.
Given that pattern, does this sound more like a lumbosacral/trunk endurance issue where direct trunk work + hinge selection (rack pulls, hip thrusts) makes the most sense, versus trying to modify deadlift loading or tempo further?
Here are some training logs of things i have tried so far:
I think this is mostly strength/strength endurance (e.g. fitness) vs. a specific technique issue. From a coaching perspective, I’d have some interest in knowing what trunk and conditioning work you’re doing.
Thanks a lot for your reply Jordan. I am doing 2 sessions of LISS (about 3.2miles an hour for me) 30ish minutes each per week.
honestly i haven’t been doing direct trunk work lately due to this. If i were to do supermans per se, it would bring up the symptoms pretty strong. But if it is a strength and endurance type thing, maybe pushing the limit there is a good thing?
Also if i can just ask an off-topic question if you dont mind; does getting your 10k steps per day make a big difference in weight loss? From my understanding i thought that people generally burn less calories doing the same work over time.
I think some additional conditioning to reach ~ 150-min per week would be good, especially if it’s weight-bearing (e.g. walking, elliptical, stairs, etc.)
I would also be doing direct trunk work, likely back extensions and planks to start.
10k daily steps represents about ~ 30-40 min of extra activity for most folks (average steps per day are ~ 5-6k, 1k steps takes ~ 10 min). While exercise has a modest effect on weight management, more activity tends to be better than less even if the change in total daily energy expenditure is less than predicted.
