Lower Back Sore After Squats

[patch]

Hi All,

I've been noticing my lower back goes a bit numb or there is a dull pain after doing squats. I think it's squats as I did them today. Has anyone else been through this? What did you do?

I place a half an inch thick piece of wood under my heels, as I got told by a chap and I have seen a few videos with the lifters doing something similar (they been using weight plates)

I watched this video http://stronglifts.com/why-your-lower-back-hurts-on-squats-how-to-fix-it/ but I really don't see what the improvement is in the second video. I suspect the arching could be a problem but not sure?

An addition bit...I compressed my veterbrae in a snowboarding accident. The 12th disc from what I vaguely recall.

Patch.

[Grego]

Make sure you have strength in your core. Your lower back is a very strong muscle group, often this pulls you out of alignment. I often used to see powerlifters doing abs after a leg workout. Hey, can't hurt to give it a go

Cheers

Grego

[tonyb]

Be really careful with squats, you can wreck your back forever.

Technique is extremely important.

[boostinggtir]

On this topic kai greene said.

If you lean forward and bend over too far at the waist, you’ll tear up your lower back and knees. Master the actual movement itself. Keep your torso relatively straight and push through your heels for the best results

[tonyb]

I wrecked my back doing atg's. I cannot squat without getting really sore back pain now. But the other day I tried the smith machine, with the bar up front, no weights, just the bar, and I managed to get a few sets in without any pain. Stoked.

[Old Bull]

Hi All,

I've been noticing my lower back goes a bit numb or there is a dull pain after doing squats. I think it's squats as I did them today. Has anyone else been through this? What did you do?

An addition bit...I compressed my veterbrae in a snowboarding accident. The 12th disc from what I vaguely recall.

Patch.

Hey Patch,

Get your back re checked you maybe compensating through this injury and overlaoding another area.

Check your Anterior Pelvic Tilt, this is a common problem, dump the board and like the guys said up the core work, get your technique right from a Squat Doctor or some one you see that squats good at your gym.

Front Squats will help start to sort out the ATP, but check it first.

[HumanPerformance]

:pfft: :pfft: :pfft: :pfft:

[thatwaslight]

:pfft: :pfft: :pfft: :pfft:

brilliant! :clap:

[ThePman]

The best part is that those are word-for-word quotes from Mark Rippetoe.

Rip's a funny SOB.

[boostinggtir]

haha, crack up.

[steak]

solid gold :clap:

[HumanPerformance]

The best part is that those are word-for-word quotes from Mark Rippetoe.

Rip's a funny SOB.

Your dead right Pman. I thought some of them sounded familiar, good spotting.

[Jasthace]

I've had that problem a few times.

A good way to get around it is to do squats last for a few weeks.That way you can pre exhaust your legs,then you won't need such a heavy weight that'll do your back in.

Then go back to squats first for a few weeks,than last again and so forth.

[Gasp]

Make sure you have strength in your core. Your lower back is a very strong muscle group, often this pulls you out of alignment. I often used to see powerlifters doing abs after a leg workout. Hey, can't hurt to give it a go

Cheers

Grego

Invest in one session with a physio at a back clinic.Probably $50-$60. You`ll consider it money well spent. A lot of injuries come from a weakness in the inner abdominal muscles. Theres some great exercises they`ll show you which will firstly identify weaknesses you didnt realise you had and secondly strengthen that area relatively quickly to make squats far more comfortable. Additionally it will remove the apprehension of sustaining an injury whereby you are consciously or subconsciously concentrating on your back weakness and subsequently give you a far better workout.

[patch]

Cheers all

[cantygirl]

May be a bit old news but ive been training for a long time but only been under a PT for the last year, thought i knew it all until she helped me with my sore lower back during squating. It seems I havn't been using my glutes much pushing up out of the squat. Try squeezing them as you rise and make sure you keep your chest up and abs braced.

[Ordy]

I used to have the same problem when i started too, till my mate pointed it out.

Still sore as hell after straight leg deadlifts tho:)

[Gym rat]

A good way to over come getting a sore lower back after doing squats is do lots of ab work that seems to work for me

[ThePman]

The low back comes into the squat because most people use the knee-bend curtsy style of "squat" which doesn't do much of anything besides put a lot of stress on your knees and pitch you forwards into a GM.

If you're a powerlifter using a wider-stance hip-dominant type of squat, some GMing is acceptable. If you're using a high-bar type of squat, or a front squat, back involvement should be minimal.

But practically speaking, it's because most people don't know how to squat and most people don't know how to teach it.

[Draft]

Sorry, does GM = good morning?

[Andrew]

But practically speaking, it's because most people don't know how to squat and most people don't know how to teach it.

I’ll second that statement, once you have figured out how to squat properly (using your legs not your back!!) you’ll never have sore lower back again.