Ouch. I hurt my lower back.

[Douglas]

A few days ago while lifting weights, I did some squats and my lower back started hurting, so I quit. Now when I sit down for awhile or if I bend over, my back will give me hell. As long as I use my legs, I can still pick something up off the floor (even weights at the gym) with no pain, but when I bend over... I have to spread my legs when at the water fountain because I can't bend over.
I didn't use that heavy a weights. I did a couple of sets at 135 lbs., then a couple more at 155 lbs. I think my problem was I didn't warm up before doing them. In fact, I had been laying in the tanning bed, so I had time go get real stiff before hand. Although I stretch awhile beforewards, I didn't get on the treadmill or anything like I should have. Hopefully my lower back will get better before long. ANyone else ever had this problem?

[El Kabong]

Oh that sucks dude...I haven't been back to my boxing gym since I fucked my back up. I've just been working out at the Y doing cardio and light weight lifting.

I had a partially slipped disk in my lower back it would take the breath out of me if I moved wrong. I went to physical therapy and did lots of stretching and exercises and it fixed the problem.

Also you may want to evaluate your posture if you tend to slouch when you stand or when you sit. Get a pillow for lumbar support and look up some yoga/pilates stretches....I believe I did something like a pushup but I had my hips on the ground....that one was on of the better ones.

All I can say is SUCKS TO BE YOU!

[Douglas]

O

Also you may want to evaluate your posture if you tend to slouch when you stand or when you sit.

That's another bad habit I'm in.

[yvonne]

Alright they mate.Sorry to hear about your backache mate.Obviously u'll need to calm the heavy weight lifting for awhile.Lower back pain can really effect your every day life when it's in really bad shape,I know i've been there and it's not a nice place.Get an appointment with a physio and let them know where and how the pain is in your lower back.Whatever you do do not do NOTHING,unless it's a major injury which by the sounds of it does'nt.You'll still need to do stretches in your own time about 3 times a day for 10-15 minutes on each session.A good lower back stretch that i still do is,lay flat on back and bring each one of your knees to your chest one at a time and hold it there for 10 seconds.Do about 5 of them on each leg.It'll give your lower back a good stretch.Try and keep yourself active in each day as well.What i mean is,do some light work e.g,30minute walk,swimming even a bit of cycling to keep the weight off.GOOD LUCK and GET WELL SOON

[Chris Nagel]

Do an unweighted squat and tell me how you feel. If it's not an injury, you just need to get your form right.

Lower back injuries in squatting are usually caused by rounding your back which puts a lot of stress on your lower back.

There are a few tips that I have that will help fix that. One is to keep you chest up, and lower back in which will give your back an arch and thus preventing it from rounding.

Don't lean forward as that would cause your lower back to round. Take a deep breath before you squat down and then keep your abs tight, it'll help protect your spine. It helps to keep your eyes on one spot on the wall slightly above you so that you won't have the tendency to look down and lean forward.

Even though you might think that a lot of guys have a wider grip when squating it might help in your case if you try to grip the bar closer to your shoulders. This will help maintain a better posture when squating while also making it more comfortable having the bar rest on your back.

I think that being warmed up and a good back stretch is very beneficial. The hyperextensions, and good morning exercise are very good exercises in my book. If you don't have a roman chair or some set up for hyperextensions, then you can just do it on the floor and arch your back and bring your head up as if you're the little mermaid. To warmup the lower back good mornings are Good, you can do it with the bar alone, or with weight, just do your homework and make sure you have your form right.

[Douglas]

Do an unweighted squat and tell me how you feel. If it's not an injury, you just need to get your form right.

Lower back injuries in squatting are usually caused by rounding your back which puts a lot of stress on your lower back.

There are a few tips that I have that will help fix that. One is to keep you chest up, and lower back in which will give your back an arch and thus preventing it from rounding.

Don't lean forward as that would cause your lower back to round. Take a deep breath before you squat down and then keep your abs tight, it'll help protect your spine. It helps to keep your eyes on one spot on the wall slightly above you so that you won't have the tendency to look down and lean forward.

Even though you might think that a lot of guys have a wider grip when squating it might help in your case if you try to grip the bar closer to your shoulders. This will help maintain a better posture when squating while also making it more comfortable having the bar rest on your back.

I think that being warmed up and a good back stretch is very beneficial. The hyperextensions, and good morning exercise are very good exercises in my book. If you don't have a roman chair or some set up for hyperextensions, then you can just do it on the floor and arch your back and bring your head up as if you're the little mermaid. To warmup the lower back good mornings are Good, you can do it with the bar alone, or with weight, just do your homework and make sure you have your form right.

Thanks for the advice. When I do an unweighted squat, it doesn't hurt. I too have a tendency to lean forward and look down a lot. That was the problem, all the weight was on my back. I always tried to lean forward just a little bit to prevent the bar from sliding back off my shoulders, but I'll do things different next time around.

I just went for a run a while ago. Twas the first time I'd ran in a couple of months due to the cold. My back now feels loosened up a lot, so that will help too.

[Douglas]

Alright they mate.Sorry to hear about your backache mate.Obviously u'll need to calm the heavy weight lifting for awhile.Lower back pain can really effect your every day life when it's in really bad shape,I know i've been there and it's not a nice place.Get an appointment with a physio and let them know where and how the pain is in your lower back.Whatever you do do not do NOTHING,unless it's a major injury which by the sounds of it does'nt.You'll still need to do stretches in your own time about 3 times a day for 10-15 minutes on each session.A good lower back stretch that i still do is,lay flat on back and bring each one of your knees to your chest one at a time and hold it there for 10 seconds.Do about 5 of them on each leg.It'll give your lower back a good stretch.Try and keep yourself active in each day as well.What i mean is,do some light work e.g,30minute walk,swimming even a bit of cycling to keep the weight off.GOOD LUCK and GET WELL SOON

Thanks. It's not so bad that I can't get on with every day life. It's the worst when I've been sitting down for a while. I'm actually getting good practice in using my legs to pick stuff up because as long as it's all on my legs when I lift something, it doesn't hurt. But I have to spread my legs or squat down when at the water fountain.

[Chris Nagel]

I'm actually getting good practice in using my legs to pick stuff up because as long as it's all on my legs when I lift something, it doesn't hurt. But I have to spread my legs or squat down when at the water fountain.

It sounds like you have the right position for when you get frisked by a cop.

Spread your legs son... Oh and by the way, you have the right to remain silent.

[yvonne]

Alright they Clubber mate.Ihope things are going okay with your back.I remember you quoting earlier that your back pain is worse when you stay sitting down for some duration.That'll most likely be the factor of your tendons and muscles in your lower back seizing up due to not stretching and not activating them vital tendons and muscles enough.Keep doing light dutys as much as possible and when you doing come to sitting down,try a hard back steady chair that'll keep your posture up right.Keep the faith mate and take it easy but still keep active in light dutys.Good luck!