LOWER BACK PAIN!

[TITAN90]

Have been having real bad lower back pains after deadlifts and squats.

Was recommended physio which i did do for about six weeks however didn't really help..

Anyone got any ideas on something i could try?? or from experience and how they solved the problem??

[PTinCHCH]

elaborate.

pain in the muscles, or in the spine?

perhaps your form is shot?

try lower weights, correct your form and strengthen your back muscles.

in general though, i usually get sore back muscles after deads too...cos if hammered them out!

\:D/

[teamfatboy]

Assuming it's not DOMS... is it sharp spikes of pain when you move, or a long-term ache that lasts and lasts?

If physio isn't working, and it's not going away, sounds like a trip to the doc's in order.

[AlBundy]

Hmm did your physio request you get an xray? If not get one and have it checked by an orthopedist to make sure you don't have any spinal abnormalities.

[rose]

Presuming it's NOT an actual back problem, check these.

Why Your Lower Back Hurts on Squats & How to Fix it

How to Squat with Proper Technique without Injuring Yourself

How to Deadlift with Proper Technique

5 Ways to Avoid Lower Back Pain from Deadlifts

Do the squat stretch every day:

[TITAN90]

Hey thanks for all the help..

PTinCHCH- It’s a concentrated sharp pain in my lower back. Only get this pain after doing squats or deadlifts. My form seems to be correct according to the trainers at the gym. I did go to physio for six weeks to help strengthen my lower back. But, now that I’ve started doing squats and deadlifts again the pains come back. Also have dropped the weight I lift dramatically, literally about 60- 80kg.

Teamfatboy- Yea it is sharp pains after doing those workouts. Find it hard to walk around for about an hour or so and lower back feels stiff/tight. It’s actually my doc who recommended physio but I guess I might have to go back.

AlBundy- My physio didn’t have an xray done. Just a lot of strengthening exercises.

Rose- similar strengthening exercises which i did in physio but I think I might need another trip to the doc.

Hopefully its nothing too serious :shock: . Already wasted a lot of time away from compound exercises due to pain.

Thanks for all the ideas and help though

[NZresident1]

I kknow your pain I did mine years ago deadlifted a bar boom back put me on the ground

Injured it again last year and went to a musculoskeletal specialist he did xrays etc then stuck me with a epdiural

No pain anymore almost instant after injection

Have two disc bulges in lumber spine but this gave my back a chance to heal

dont do any stuff now that will compress spine no probs now

[cantygirl]

Glute activation might be your problem. My squats and deadlifts were going nowhere until I got some help. Being a Bodypump instructor for 10+ years didn't help, repetition to the max meant I was using my quad strength when it came to doing heavy weights in the gym. Now I really concentrate on squeezing my butt as I rise out of the squat and deadlift. My back pain slowly turned around and now I am progressing so well.

[TITAN90]

Glute activation might be your problem. My squats and deadlifts were going nowhere until I got some help. Being a Bodypump instructor for 10+ years didn't help, repetition to the max meant I was using my quad strength when it came to doing heavy weights in the gym. Now I really concentrate on squeezing my butt as I rise out of the squat and deadlift. My back pain slowly turned around and now I am progressing so well.

cantygirl thanks for the great advice!! Did my leg training today and remembered what you said. The pain in the lower back was next to none and was able to walk around fine after the workout. Whatever pain I did have was probably from not using my glutes enough previously.

thanks agian!

[rose]

Whatever pain I did have was probably from not using my glutes enough previously.

How to Avoid Lower Back Pain. Many of you will have problems involving your glutes. Squeeze Your Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard. This prevents pulling with the lower back.

Why Your Lower Back Hurts on Squats & How to Fix it

How to Squat with Proper Technique without Injuring Yourself

How to Deadlift with Proper Technique

5 Ways to Avoid Lower Back Pain from Deadlifts

[cantygirl]

Thats awesome, now you will progress and get the gains you deserve through committed training.

[Elite121]

Have been having real bad lower back pains after deadlifts and squats.

Was recommended physio which i did do for about six weeks however didn't really help..

Anyone got any ideas on something i could try?? or from experience and how they solved the problem??

I've suffered from a pretty nasty back injury not a nice thing to go through. I'd highly recommend you see a C.H.E.K Practitioner at least a level III, they can perform a full orthopaedic assessment on you. Also they will look at your lifestyle, sleep,stress,diet etc... to bring your body into balance. I was surprised at how much diet can influence back pain. The practitioner I saw was registered with ACC, massive help as they are not cheap to see.

Whereabouts are you in NZ?

Things that have helped me have been:

SMR, especially hip rotators,lumbar spine

Mobility drills

Activation drills

Massage therapy

Diet

Hinging from the hips

Core conditioning, inner unit-outer unit

I own 2 of Stuart McGill's books, the forefront leader in lower back disorders they would be a great tool to have in understanding the lower back

If you cant see a CHEK practitioner, try and seek out a professional that can perform an FMS assessment on you, fixing assymetries may help your LBP.

It may be something else that's triggering your LBP, need to look at joints below and above to see how they are functioning correctly.If your hips lack mobility there's a good chance your lower back is taking up the slack.

[hawks]

chiopractor does wonders for me ,

[Elite121]

chiopractor does wonders for me ,

I dont like them just from personal experience, like in any profession there are good ones and bad ones.

[Beef]

Have been having real bad lower back pains after deadlifts and squats.

Was recommended physio which i did do for about six weeks however didn't really help..

Anyone got any ideas on something i could try?? or from experience and how they solved the problem??

get someone to look at your form, i'm always surprised by the number of people I see lifting with a curved back

[IronHyde]

I have just found out my lower back pain is due to two things: Muscle imbalance in my back, and anterior pelvis tilt. I have just put a training plan in place to stretch out the anterior tilt and to even up my muscle imbalance.

My lower back pain has come on from Deads and squats because of my arched back wich is due to the tilt. After having a full deep tissue on my back and starting various stretches i have gained more mobility in my lower back (i can put my socks on like normal now!) and the constant pain is fading (pain was located on the right side of spine beside the L5). Find out if you have an anterior or posterior tilt through your pelvis would be the first thing to look at.

[Monarchking]

Stand up & hyper-extend your back. Do it. Now squeeze your glutes. Your lower back straightens. Many of you will have problems involving your glutes on the Squat

I just did this and my back went 'click'. Im having some issues with squat form and lower back pain.

Will be seeing a chiropractor and working on my squat form.