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messed up my lower back squatting...

C

Corporate Thug

Lifer
I was in a rush yesterday and did my last set with very sloppy form...shoulder were not pushed in, hands pretty far apart, chest not fully pushed out. When I came up from my 3rd squat in the set, I felt a pang on pain on the left side of my lower back.

It's not terrible, but it hurts. I can still walk, bend over, and sleep comfortably in any position. Hopefully it will go away in time. I'm planning on cutting the weight for a while and really focusing on form when it gets better.

I'm also going to by a belt. I know a lot of people say it's not necessary but it's a measly $20. Even if I use it a few times and decide that it's not for me, no big loss.

That is all.

Now off to limp to lunch (just kidding - it's not that bad).
 
So I thought I was feeling better yesterday...good enough to try some weights and BAM...back to square one w/ the pain.

Is there ANY exercise I can do w/ lower back pain to nor further aggravate it?
 
I have chronic back pain (need to go see a specialist soon, this is frustrating) but having pulled things doing squats/deads, I'd say you're probably just 3-4 days away from it going away completely on its own.
 
Phanuel said:
I have chronic back pain (need to go see a specialist soon, this is frustrating) but having pulled things doing squats/deads, I'd say you're probably just 3-4 days away from it going away completely on its own.
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I waited one week (last Tuesday was when it happened) to get back in the gym (yesterday) and it hurt withing in the first 15 minutes...now it looks like I gotta wait it out again.
 
I hurt mine just yesterday while squatting as well. Probably going to at least try some light weights tonight or tomorrow. Feels fine today, but not sure how it will respond with weight on there.
 
This is what makes me nervous about squatting/dead lifting. I haven't hurt myself yet, but many people I know that regularly squat/dl have had some form of back injury at some point. I get worried when I'm pushing my limits that something is just eventually going to give (especially if I get sloppy).

I tired a belt for a while, but it didn't feel right, it kept pinching my body fat. I guess I need to lose a little to use it haha.
 
Wyndru said:
This is what makes me nervous about squatting/dead lifting. I haven't hurt myself yet, but many people I know that regularly squat/dl have had some form of back injury at some point. I get worried when I'm pushing my limits that something is just eventually going to give (especially if I get sloppy).

I tired a belt for a while, but it didn't feel right, it kept pinching my body fat. I guess I need to lose a little to use it haha.
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We can't really say much about squatting/deadlifting in general just because a few select people hurt themselves. To be perfectly honest, this is very, very frequently due to poor form. If you perfect your form and increase weight at the appropriate rate, you will be alright, especially if you take good care of your body (sleep, eat, hydrate well).

OP: If you keep having this problem, there's a reason for it. It's not just something that happens - you likely have something contributing to it, whether that be poor form, limited range of motion, poor recruitment, limited strength in a particular muscle group, etc. I'd say see a physical therapist who can help you rehab the injury and avoid recurrence in the future.
 
Corporate Thug said:
I was in a rush yesterday and did my last set with very sloppy form...shoulder were not pushed in, hands pretty far apart, chest not fully pushed out. When I came up from my 3rd squat in the set, I felt a pang on pain on the left side of my lower back.

It's not terrible, but it hurts. I can still walk, bend over, and sleep comfortably in any position. Hopefully it will go away in time. I'm planning on cutting the weight for a while and really focusing on form when it gets better.

I'm also going to by a belt. I know a lot of people say it's not necessary but it's a measly $20. Even if I use it a few times and decide that it's not for me, no big loss.

That is all.

Now off to limp to lunch (just kidding - it's not that bad).
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You should always wear a belt and you should always wrap your knees when going heavy, whatever heavy is for you.
 
classy said:
You should always wear a belt and you should always wrap your knees when going heavy, whatever heavy is for you.
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This is terrible advice. No you shouldn't. A belt is unnecessary and, in many cases, can increase risk of serious injury (any sort of hernia, stroke, heart attack, etc due to heavily increased systolic blood pressure). Knee wraps are unnecessary as well, if you correctly press your knees out throughout the squat. They improve performance, but not without associated risks.
 
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Cstefan said:
Meh, squatting in the low 400 and low 600 deads for singles and never touched a strap or belt.
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Exactly. If you're doing it right, you don't need any of that. It's sport specific for powerlifting essentially, but not necessary. I will say this: I have used a belt before and it's fine for getting a bit more weight up, but I would not call it safer and I would definitely not suggest it reduces risk of injury.
 
guys, in the mean time, is there any exercise(s) I can do with some back pain (it's not bad at this point, more of a ache than a pain really) that's not going to aggravate it again?
 
Corporate Thug said:
guys, in the mean time, is there any exercise(s) I can do with some back pain (it's not bad at this point, more of a ache than a pain really) that's not going to aggravate it again?
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Believe it or not, I actually found that squatting light weight helped me feel a little better. Probably wasn't the wisest decision, though... 🙂
 
Honestly, stretching and light weights. Even some deep tissue massage. 2-3 weeks break and see how it feels but just IMO.
 
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