Greg Zulak

Question: I have a problem - after squats, the lower back hurts for several days. When doing heavy sets, I barely feel the study of the legs - it seems to me that the lower back and buttocks are mainly loaded. What am I doing wrong?

Answer: Your problem is fairly common among beginners and those advanced lifters who haven't taken the time to learn proper squat technique. We are all told to keep our heads high and our backs as straight as possible. We are taught not to lean forward when coming out of a deep squat. This almost absolutely guarantees that most athletes will put too much stress on the erectors and lower back. That is why the natural tendency of every person when lowering into a squat is to lean forward. The body simply does what is comfortable for it. Then, as we begin to rise, we suddenly remember that the back should be kept straight, and we struggle to get into the correct position. This back and forth twisting of the spine with each repetition is very hard on the lower back. As a result, you do something like half forward bends with a barbell on your shoulders and half squats. If the weights are very large and do not allow you to work in the correct form, then the head often drops, the pelvis rises, and all this places great stress on the body. gluteal muscles.

It was this type of squat that Vince Gironda did not like, which is why he removed all power racks from his gym for this exercise. He believed that it develops only the buttocks, pelvic muscles and upper thighs. He hated the "turnip-like" hips of those who overindulged in heavy squats and half squats. Instead, he preferred hack squats and sissy squats, which do not over-develop the muscles of the pelvic girdle and buttocks, but proportionally affect the hips, giving them a more balanced development and aesthetic shape. Vince believed that only people with flat buttocks should do regular squats, or, as he called them, "gluteal" squats. He instructed such people to push the buttocks back as far as possible when performing the exercise. So the muscles of the buttocks received maximum stress.

You can argue with Vince when it comes to squats. In any case, none of the bodybuilders who stepped out of his gym in North Hollywood could boast such leg development as, for example, Tom Platz. And look at today's Mr. Olympia - now everyone has hips like Tom. Done correctly, squats can create great hips without over-development of the glutes.

The first thing you should do is change your mental attitude. Before you start squatting, arch your lower back. And don't let it round. To establish this position of the lower back, when you remove the barbell from the stoppers, you need to deviate slightly forward (10-15 degrees from the line of the legs), bending into hip joints, and take initial position for squats. It is not necessary to look up at all - you can look forward or even slightly below. The goal is to maintain the arch in the back both during the lowering into the squat and during the rise.

You can place the neck on the trapeze a little lower than usual. It should not be high on the neck. If necessary, wrap a towel around it to make it softer.

With your lower back arched and secured in this position, your back will form an angle with the floor somewhere between 60 and 70 degrees, not 90. Squeeze your abs and lower into a squat to the level of the parallel of the thighs to the floor or a little lower. If the weight matches your power level, you will not have the desire to lower your head and raise your buttocks. As soon as you squat down to parallel to the floor or below, bring your hips forward, apply force along the line of the vertical projection of the bar.

If you feel the urge to round your lower back, your head wants to go down and your buttocks go up first, know that the weight is too much for you. Reduce it until all these tendencies disappear.

If done correctly, the angle between the torso and the floor will remain the same throughout the set, and you will feel stress in the quads, not in the buttocks and lower back. The load on the lower back will be greatly reduced. However, keep in mind that during squats it will always be present, and the back straighteners will work, because you are holding tens of kilograms on your shoulders. Even just standing with a barbell in a power rack puts a lot of stress on your core. To reduce the load on the back, you can use a good power belt.

Good, good copy-paste:

(I understand "multiletters" and "some kind of paste", but those who had back pain, I think they won't mind)

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First of all, I would like to write a preface. What led me to study the problems of pain in the spine and the lumbar region in particular.​

At the beginning of this year, doing squats on a warm-up approach, I got a sharp pain in the lower back, which made itself felt quite well for a week. Since this was not the first time, I didn't really worry too much about it, because. this thing went pretty quickly. But on my head, I still decided to do a deadlift. After warming up 100 kg and quite a lot of pain, I realized that the lower back should not be touched anymore. As a result, I received a fairly serious injury, such that I could not bend down below the knees without terrible pain in the lower back and had difficulty putting on socks in the morning. For a long time I tried to be cured by “pumping” on hyperextensions for 10 sets at each workout, doing gymnastics. Nothing really helped. Took an MRI of the lumbar spine. Showed intervertebral hernia and 2 protrusions. They sent me to a neurologist. He said that it is very desirable for me to have an operation, remove a hernia, and that if I jump, run and lift anything heavier than 3 kg, then I will be fucked up without pestles. In short, he registered me as disabled. Loser, duh.​

But it's not about that.​

For treatment, I went to the kinesitherapy center in Odessa. Roughly speaking, kinesitherapy is a complex exercise to relieve pain in the spine. A fairly qualified orthopedist works there, with whom I talked quite a lot about problems of the lower back and spine (being already savvy in the anatomical structure of the spine), as well as directly about sports. I took a fairly large list of literature, which he recommended to me for reading.​

So, I want to tell the conclusions, both my own and quite a few qualified doctors with whom I talked about the causes of back pain.
​

1. First of all, a hernia does not hurt. Osteochondrosis - does not hurt. Scoliosis doesn't hurt. There are no anatomical or topographic features in the lumbar and sacral spine that could predispose to spinal nerve injury. (if necessary, I can prove it on the basis of medical literature and practical examples)
​

2. The attachment of muscles from above and below to the posterior long sacroiliac and iliac-lumbar ligaments predisposes to damage to these ligaments if the synchrony of muscle contraction is disturbed, especially if the ligaments and muscles are dystrophically changed. This can lead to pain syndromes in the gluteal, sacral, lumbo-iliac and inguinal regions.
​

3. Pain along the line of the spinous processes may be the result of hyperlordosis and large sizes spinous processes, which leads to compression and injury of the interspinous ligaments.​

Thus, the anatomical formations in which pain syndromes are formed in the "lower back" should be recognized as the ligaments, tendons and muscles of this area, as the most experienced clinicians have long been talking about.​

Ligament and tendon problems often cause short-term “shoots”, and rarely cause long-term pain, so I will not focus on them.​

Our body is a fairly complex system in which everything has long been thought out and arranged by nature itself. The fact is that when performing exercises that involve the spine, there are often quite strong loads on the intervertebral discs and other connecting parts of the spine. If the technique of performing the exercise is violated, there is often a danger of displacement of the intervertebral disc, the vertebra itself. The body reacts to this immediately and turns on a protective mechanism - it strains the muscle. In fact, it spasms. With spasm, the muscle becomes hard and prevents the violation of the integrity of the spinal system.​

In addition to the external muscles of the spine, the spine has a lot of internal muscles. And they are the cause of the pain in most cases. Often, these spasmodic muscles relax without much trouble. But it happens that they spasm and “do not relax” for years. Roughly speaking, in order not to go into scientific jungle and terms - in order to “relax” this muscle, it is necessary to carry out the work of the nearby muscles and directly it. The easiest way to relax a muscle is to overload it. How to do this, it already basically depends on the location of the pain and the equipment itself that is present.​

Let me tell you in a few words how it was for me:​

A huge set of exercises for passive stretching and directly practically strength work(but not less than 12 repetitions) on simulators on the back and legs.​

An example of a passive stretching exercise: Traction on the lower block. The weight is moderate, after each repetition the back bends and stretches. Legs are straight. Those. the back is kept straight only in the process of direct traction. At the starting point, the back is fully bent and stretched. It hurt enough I can tell you. Considering that I had difficulty putting on socks because I could not bend over properly, such a stretch is not easy to maintain. But it helps.
​

An example of passive stretching exercise #2.

Hyperextensions with weight. At the bottom point, the torso is fully bent, as much as possible. It is also quite unpleasant sensations, but it also helps quite a lot.
​

As for other exercises, this is isolation on the legs (extension / flexion), leg press with ass off (actually the same stretch, the main thing in these exercises is not to mess with weight), pull-ups, traction upper block, traction behind the head, traction of a dumbbell to the belt (only instead of a dumbbell - the handle of the simulator) and other exercises on the back. Everything is isolation on machines, no free weight work. I can’t say whether it is more effective or not, but what is safer is for sure. I think it was on the basis of this that the complex was prescribed. In addition to all this, special stretching exercises with cuffs on the legs. Weights were attached from the blocks to the cuff on the legs, and the weight was stretched. To tell all this is quite difficult of course.​

Then there was quite intense gymnastics, then a swimming pool (where there is nothing special to tell, the same stretching, plus work with foam in the water, but I think you should not focus on this =)), a sauna and a contrast shower.​

As a result, for the sixth session, I got an exacerbation (which happens to almost everyone by this time), and for the twelfth, almost complete relief from pain. I completely got rid of the pain, oddly enough, after I began to slowly add weight in deadlifts and squats. =)​

I still wanted to write quite a lot of interesting information, I wanted to write evidence about a hernia, but so much happened. Then maybe I'll add more.​

P.S. The doctor who told me all this information and helped me with the treatment - Kirdoglo Gleb Konstantinovich
​

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Source: http://forum.athlete.ru/index.php?showtopic=8635
+ there is also a discussion on 18 pages, who are interested in rummaging.

Now from myself:

Helped me. By increasing flexibility, watching lordosis and using other goodies (here I don’t know what worked and what didn’t), I came to the conclusion that my back no longer bothers me. Hope it helps someone else.

Learn how to squat properly to protect yourself from lower back injury, important tips and examples of problem solving.

This is a serious recruiting exercise. muscle mass legs, rounding the buttocks and a powerful push to release testosterone into the body, due to which there is an overall increase in strength and an increase in muscle volume.

Many take the correct starting position, observe the technique of movement, even take the right position, but there is one nuance that most do not pay attention to. At the bottom of the squat, lower back, this small plot 10 cm tall, rounded, and this is a direct path to an increased risk of injury. After all without a healthy lower back, you can forget about squats.

To avoid this, you do not need to squat by ½ of the entire range of motion, because the result drops by 50%, but it is also impossible to squat to the parallel of the hips with the floor, when the pelvis slightly goes forward under the body, rounding the lower back. Everyone has a different strength of the lower back, some can shoot at 100kg, while others will feel a sharp pain and darkening in the eyes at 180kg, but it’s not worth the risk, it’s better to learn how to do it right.

The lower back and squats are interconnected, for this you need to develop flexibility and well-coordinated work of the joints, this is especially important with heavy, in basic mass-gathering exercises.

Types of lumbar position

There are 3 positions of the lower back in which it is located during the squat:

• A - when the loin is convex
• B - when the lower back is straight
• C - when the lower back is concave

When you hold a neck with a decent weight, and with an average weight too, a convex lower back, it's like a high-risk nuclear reactor with a broken security system, it can fire at any moment.

The direct state of the lower back is safe and does not have a special effect on strength indicators.

A concave lower back, in the lowest phase of the movement, is also dangerous, as the load on the vertebrae of the lower back increases due to the arching of the spine, you bend it, causing a critical load.

The correct implementation would be when you go down with a slightly convex lower back, and in the lifting phase, literally after 5 cm, it goes into a straight position. To learn this, stand sideways to the mirror, take an empty bar and practice, it may take you more than one week, but a healthy lower back is more important.

A slight rounding, does not allow the lower back to become concave, this is very important point squats and. Believe me, a healthy lower back is better than pumped muscles.

How to learn to clean a convex lower back

If you, a partner or a coach saw that the lower back is rounded when lifting, 2 reasons are to blame:

1. Anatomical features

Each of us has small flaws in the bone tissue, they cause discomfort in movement and even lead to pain in the joints, while others do not experience anything like this when performing the technique exactly.

Problem Solutions:

To eliminate this shortcoming, try different stances, change the position of the legs, do not forget the squats in the Smith machine, if it does not help, try large weights and dumbbells for squats, only of course the arms will be along the body. For those, who tall, pay attention to the development of flexibility in the ankle joint, this may have a key solution to the problem.

2. Poor hamstring stretch

When the back of the thigh has a low degree of flexibility, then in order to lower the barbell into the desired position, the pelvis begins to deviate from the correct range of motion. At this time, the constrained muscles of the thigh do not allow the pelvis to take the correct position, they hold it, at this time the lower back does not straighten and becomes convex.

Problem Solutions:

To solve this problem - pay attention, you can also use squats with a barbell on straight arms and with a kettlebell.

These 2 exercises make it possible to squat from the correct trajectories, when the back is straight, the hips are moved apart, the hamstrings are stretched, which improves its flexibility, and the lower back is able to be in a level position.

For those who are dummies in working with weights, squat with a kettlebell, straight-arm squats with a barbell are more suitable for experienced athletes.

If you start squatting, leave your pride at home, learn the basics of movement technique, for this, squat with your own weight while looking at yourself in the mirror or using the advice of a trainer, do not be ashamed of this and pretend to be a super connoisseur of fitness and bodybuilding.

When the lower back shoots, you will regret that you do not have the necessary baggage of knowledge behind your back. Therefore, establish a full connection in a bunch of lower back and squats, use the above tips and go on a bright path to the development of strength and muscle volume.

Sumo-style barbell squats once became a real test for me, not because it was very difficult for me, but because I was seriously frightened by the reaction of my back to them - there was discomfort while walking and unexpected numbness in the lumbar region . Even the seven years of training efforts that preceded the sumo squat with the inclusion of barbell squats and leg presses, as well as deadlifts with various weights, did not save!

Then a chiropractor helped me solve the problem and get rid of pain after squats, after a visit to which I didn’t even think about loading in some way for two weeks. lower part bodies again.

And then I had a question: how do powerlifters who work with huge weights during sumo squats deal with the problem? Why don't their backs hurt after doing squats like I do? I decided to consult an experienced athlete, a multiple champion in powerlifting. It was he who shed light for me on the period of preparation for this kind of difficult squats.

How to prepare for squats?

It turns out that before doing heavy squats, like those done in the sumo style, you need to work on strengthening your back at least 2-3 times a week, doing an unusual humpback exercise. In addition, you will need to perform classic hyperextension using additional weight (neck or even a full-fledged barbell). You need to hold the projectile on your shoulders.

The number of exercises that can prepare the back for more serious loads also includes tilts with a projectile on the back in a standing or sitting position. These exercises are for right moment the lower back did not fail, you need to do with numerous repetitions - at least 15 and a maximum of 30 times in one approach.

Precautionary measures

You can start traumatic training only by working with small weights, increasing them gradually. You will need to work with the projectile in the same high number of repetitions as during preparation.

Deadlifts with heavy weights and a minimum number of repetitions cannot be a full-fledged replacement for a set of exercises aimed at
back strengthening. They can only supplement the program, and then only if the back is adequately prepared for such loads.

If a back injury was unavoidable—lower back hurts after every squat workout—pause and take time to recover. Never move on to exercises aimed at working out the lower back before the inflammatory process is over!

Only after full recovery it will be possible, slowly, gently to begin to rehabilitate the muscular corset, strengthening the muscles. A well-developed back is a must for an athlete who works with heavy weights. Even a violation of technique will not cause injury if the back is sufficiently strengthened. Developed muscles after a successful cycle of exercises to strengthen the muscle belt will be a salvation for the spine during huge loads.

At the same time, you must understand that the slightest negligence during the program for pumping the paravertebral muscles as a result can lead to a new injury. That is why strengthening exercises muscle corset need to devote at least a few days a week!

Weightlifting belt - as protection for the back

You can also prevent back pain after doing squats by using a special weightlifting belt. He is
a necessary component of the equipment of a professional athlete. Its main function is to protect the spine while lifting heavy weights. The belt is put on the lower back, fixed with fasteners, which allows you to support the spine due to additional pressure in the abdominal cavity.

The benefits of working with a belt are obvious. Firstly, you can protect your back from injury due to the appearance of a fulcrum and lower back in a constantly heated state, both during squatting with weights and when performing other exercises. Secondly, by working with a belt, over time you will be able to afford to use more powerful weights.

You need to train with the belt correctly - by adjusting the time of its use. Constant wearing it can lead to incorrect work of the abdominal muscles due to their weakening. That is why you should use the belt only while working on exercises with an increased risk of injury, for example, when working on sumo squats with heavy weights!

In conclusion, this article is not only for athletes who plan to work with heavy weights without the risk of back injury during the squat. The principle of the systematic gradual development of muscles that are designed to protect the spine will be useful for everyone to study. Regularly, we ourselves contribute to their destruction, not devoting time to sports, leading a sedentary lifestyle. That is why this option of strengthening the back should be considered first of all by people who have never played sports before.

Modern people spend too much time at computers and driving a car, which leads to a weakening of the muscular corset. That is why it is so important to start to join the sport. I sincerely hope that the video on the site and my article will help you not only prepare the muscle corset for squats, but also understand that prevention is better than subsequent years of treatment.

Hello! Yesterday I did squats with a barbell, after which pain in the lower back began. Including the lower back. Squatting with a barbell around your neck is also dangerous because the load on the lower back will increase significantly.

It happens that after squatting, the lower back hurts, although you did not feel any discomfort during the exercise. But also the lower back can hurt for other reasons. Let's look at why specifically pain can occur and how to deal with it. Hello. In this article I want to talk about the causes of back injuries, in particular, the lower back.

Consider the main mistakes or negligence that lead to back pain after squatting.

1. The legs are set narrowly. With this arrangement of the feet, the back is forced to bend forward strongly. It turns out that when standing up, the weight is pushed not by the legs, but by the back. It turns out that this is not a squat, but some kind of strange deadlift. Legs should be spread wide. At the same time, do not forget to spread the socks to the sides, as well as the knees.
2. The bar is located not on the muscles of the back, but on the neck. In this case, you risk earning more and cervical osteochondrosis. Squatting with a barbell around your neck is also dangerous because the load on the lower back will increase significantly.
3. You lowered your head during the exercise. That is why such mistakes should not be made. The gaze during the squat should always be directed straight ahead. If you bend your neck, it affects the entire spine. Including the lower back.
4. You don't warm up well. Always stretch your lower back well. Pull her.
5. Poor stretching is a common cause of many injuries and pain. Any exercise can be performed correctly only with a good stretch. And again, stretch.
6. Keep your lower back warm.

Coming to the gym, remember that although athletic performance is important, health should always come first!

What to do if after squats pain in the lower back?

Sumo-style barbell squats once became a real test for me, not because it was very difficult for me, but because I was seriously frightened by the reaction of my back to them - there was discomfort while walking and unexpected numbness in the lumbar region .

Even the seven years of training efforts that preceded the sumo squat with the inclusion of barbell squats and leg presses, as well as deadlifts with various weights, did not save!

Then a chiropractor helped me solve the problem and get rid of pain after squats, after a visit to which I did not even think about somehow loading the lower body again for two weeks.

And then I had a question: how do powerlifters who work with huge weights during sumo squats deal with the problem? Why don't their backs hurt after doing squats like I do? I decided to consult an experienced athlete, a multiple champion in powerlifting. It was he who shed light for me on the period of preparation for this kind of difficult squats.

It turns out that before doing heavy squats, like those done in the sumo style, you need to work on strengthening your back at least 2-3 times a week, doing an unusual humpback exercise. In addition, you will need to perform classic hyperextension using additional weight (neck or even a full-fledged barbell). You need to hold the projectile on your shoulders.

The number of exercises that can prepare the back for more serious loads also includes tilts with a projectile on the back in a standing or sitting position. These exercises, so that the lower back does not fail at the right time, must be done with numerous repetitions - at least 15 and maximum 30 times in one approach.

Sumo-style barbell squats once became a real test for me, not because it was very difficult for me, but because I was seriously frightened by the reaction of my back to them - there was discomfort while walking and unexpected numbness in the lumbar region . Even the seven years of training efforts that preceded the sumo squat with the inclusion of barbell squats and leg presses, as well as deadlifts with various weights, did not save!

pinched nerve

If you can't walk or do it with difficulty, call an ambulance directly to the gym. Most often, it happens that the pain during the exercise is not so severe as to prevent you from reaching the house. But by the evening, or the next day, it is so aggravated that you cannot move. In this case, you also need to call for help. It is necessary that doctors remove the pain syndrome and eliminate the problems of pain.

How to prepare for squats?

You can start traumatic training only by working with small weights, increasing them gradually. You will need to work with the projectile in the same high number of repetitions as during preparation.

Deadlifts with heavy weights and a minimum number of repetitions cannot be a full-fledged replacement for a set of exercises aimed at

back strengthening. They can only supplement the program, and then only if the back is adequately prepared for such loads.

If a back injury was unavoidable—lower back hurts after every squat workout—pause and take time to recover. Never move on to exercises aimed at working out the lower back before the inflammatory process is over!

Only after full recovery it will be possible, slowly, gently to begin to rehabilitate the muscular corset, strengthening the muscles. A well-developed back is a must for an athlete who works with heavy weights. Even a violation of technique will not cause injury if the back is sufficiently strengthened. Developed muscles after a successful cycle of exercises to strengthen the muscle belt will be a salvation for the spine during huge loads.

At the same time, you must understand that the slightest negligence during the program for pumping the paravertebral muscles as a result can lead to a new injury. That is why exercises to strengthen the muscular corset should be given at least a few days a week!

How to overcome back pain.

Question: I have a problem - after squats, the lower back hurts for several days. When doing heavy sets, I barely feel the study of the legs - it seems to me that the lower back and buttocks are mainly loaded. What am I doing wrong?

Answer: Your problem is quite common among beginners and those advanced athletes who have not spent enough time learning proper squat technique. We are all told to keep our heads high and our backs as straight as possible. We are taught not to lean forward when coming out of a deep squat.

This almost absolutely guarantees that most athletes will put too much stress on the erectors and lower back. That is why the natural tendency of every person when lowering into a squat is to lean forward. The body simply does what is comfortable for it. Then, as we begin to rise, we suddenly remember that the back should be kept straight, and we struggle to get into the correct position.

This back and forth twisting of the spine with each repetition is very hard on the lower back. As a result, you do something like half forward bends with a barbell on your shoulders and half squats. If the weights are very large and do not allow you to work in the correct form, then the head often drops, the pelvis rises, and all this puts a lot of stress on the gluteal muscles.

It was this type of squat that Vince Gironda did not like, which is why he removed all power racks from his gym for this exercise. He believed that it develops only the buttocks, pelvic muscles and upper thighs. He hated the "turnip-like" hips of those who overindulged in heavy squats and half squats. Instead, he preferred hack squats and sissy squats, which do not over-develop the muscles of the pelvic girdle and buttocks, but proportionally affect the hips, giving them a more balanced development and aesthetic shape.

You can argue with Vince when it comes to squats. In any case, none of the bodybuilders who stepped out of his gym in North Hollywood could boast such leg development as, for example, Tom Platz. And look at today's Mr. Olympia - now everyone has hips like Tom. Done correctly, squats can create great hips without over-development of the glutes.

The first thing you should do is change your mental attitude. Before you start squatting, arch your lower back. And don't let it round. To establish this position of the lower back when you release the bar from the stoppers, you need to lean forward a little (rewards from the line of the legs), bending at the hip joints, and take the starting position for squats.

You can place the neck on the trapeze a little lower than usual. It should not be high on the neck. If necessary, wrap a towel around it to make it softer.

With your lower back arched and secured in this position, your back will form an angle with the floor somewhere between 60 and 70 degrees, not 90. Squeeze your abs and lower into a squat to the level of the parallel of the thighs to the floor or a little lower. If the weight matches your strength level, you will not have the desire to lower your head and raise your buttocks. As soon as you squat down to parallel to the floor or below, bring your hips forward, apply force along the line of the vertical projection of the bar.

If you feel the urge to round your lower back, your head wants to go down and your buttocks go up first, know that the weight is too much for you. Reduce it until all these tendencies disappear.

If done correctly, the angle between the torso and the floor will remain the same throughout the set, and you will feel stress in the quads, not in the buttocks and lower back. The load on the lower back will be greatly reduced. However, keep in mind that during squats it will always be present, and the back straighteners will work, because you are holding tens of kilograms on your shoulders.

Osteochondrosis

You can find out which belt is right for you from a doctor in any ultrasound center in your city. At the same time, specify the diagnosis. If you have a patient lumbar, the more you can not tilt and round your back while squatting. Make sure that the bar does not pull you forward. To do this, spread your legs wider. Remember how in the sumo deadlift? The wider the legs, the less range of motion at the waist. It's good for your back.

What to do? While you have acute pain, eliminate the load on the back. It's best not to go to the gym at all until the pain subsides. You need to see a neurologist, or visit an ultrasound center, where they will advise you on the right orthopedic belt. The last one will be yours best friend for life. Doctors may prescribe pain medication injections or special vitamins for nervous system.

What causes back pain

Lumbar region Your back can hurt for a variety of reasons.

Here are the main ones:

1. muscle pain. As a rule, in the case of squats, this is a pulling pain in the lower back.
2. Manifestations of osteochondrosis of the lumbar spine.
3. Pinched nerve.
4. Intervertebral hernia.
5. Consequences of hypothermia.

muscle pain

When the lower back begins to hurt after a squat, we say this: I pulled my back, or tore it off. In fact, if we are doing it for the first time or have given too much load, the lumbar back will hurt in 90% of cases. And also, if you have not warmed up the lower back enough, which most often happens, there will be prolonged pain.

The discomfort will last for 2-7 days, depending on how much the muscle is overworked.

At correct technique squats, the lower back should not hurt much.

Excessive soreness is a consequence of what you compensated overweight barbell work of the muscles of the lower back. Most likely, you tilted your body forward more than necessary. And from the bottom point they came out due to the muscles of the back and only then the legs. Or they rounded the back at the bottom point. These are wrong variations of squats and are dangerous for your joints and muscles. This is where you can break your back.

If you have muscle pain (you will understand when it is a joint and when it is a muscle), use warm baths and anesthetic ointments. Follow the instructions that come with the ointments. Ask someone to massage the sore muscle with their hands, it will hurt, but you need it! If the pain is not too severe, a warm-up hyperextension set can be done to disperse the blood in the aching muscle.

If the pain intensifies, and a bruise or yellowness has formed on the lower back, it is better to contact a traumatologist.

Usually the place from the coccyx to the bottom of the chest hurts.

Osteochondrosis

With osteochondrosis, it is recommended to squat with light weights and strictly in a special belt. We recommend using an orthopedic belt with solid stiffeners instead of athletic belts. You need to give your spine extra support.

You can find out which belt is right for you from a doctor in any ultrasound center in your city. At the same time, specify the diagnosis.

If you have a sore lumbar, all the more you can not tilt and round your back while squatting. Make sure that the bar does not pull you forward. To do this, spread your legs wider. Remember how in the sumo deadlift? The wider the legs, the less range of motion at the waist. It's good for your back.

By the way, by improving the technique, you reduce to zero all the risks of aggravating the situation with your back.

With osteochondrosis, you may feel a sharp pain during back exercises. More often, it happens that discomfort occurs the next day or within 12 hours after training. You cannot bend without pain, it is difficult for you to sit for a long time, because the pain sensations intensify.

What to do? While you have acute pain, eliminate the load on the back. It's best not to go to the gym at all until the pain subsides. You need to see a neurologist, or visit an ultrasound center, where they will advise you on the right orthopedic belt. The latter will become your best friend for life.

Doctors may prescribe pain-relieving injections or special vitamins for the nervous system. Then, when the pain subsides, you can start training. And be careful - pay attention to any discomfort. And do not listen to coaches who tell you to spit on all these cautions. They are not doctors and never have been. And, if anything, it will be your back that will hurt, and not theirs.

pinched nerve

It happens suddenly and instantly. You just did a normal replay. And then a sharp pain, and now you can barely walk. Sometimes a pinch happens at the bottom of the squat and you can't get up. Well, if you worked in Smith - you can put the barbell on the nearest block. And what about the bar if you're not in Smith? And if there are no insurers?

Throw her back. If there are people behind you, warn them so that no one gets hurt. Then focus on the circumstances.

If you can't walk, or do it with difficulty, call an ambulance directly to the gym.

Most often, it happens that the pain during the exercise is not so severe as to prevent you from reaching the house. But by the evening, or the next day, it is so aggravated that you cannot move. In this case, you also need to call for help. It is necessary that doctors remove the pain syndrome and eliminate the problems of pain.

Why did it happen:

• You had a hernia and it pinched a nerve.
• you rounded your back
• you took too big weight, as a result of which the technique of the exercise suffered.

There should be no self-medication here. Only qualified medical assistance.

In the process of training, you need to monitor the dynamics of changes in the hernia. If it grows, in no case should you squat.

If a person with a hernia experiences back pain from squats, you need to try different options: from losing weight, to changing the exercise option (maybe you should switch to a Smith machine).

Treatment is carried out according to indications. If you have found your individual way of squatting, you have no pain - everything is fine, do it. Just check the hernia regularly for changes.

hypothermia

Cold may be associated with gym, and may not be related to it at all.

Most often in the gym, sweating, you can get under a stream of cold air from the air conditioner. At risk are girls who like to expose their lower backs.

Exposure to cold on exposed skin can cause inflammation of the spinal nerves. It's very painful. Pain will appear within 12 hours after exposure to cold.

However, most often the pain after the cold has nothing to do with the gym, this is a consequence of a negligent attitude towards one's health.

Inflammation is treated on an outpatient basis, but sometimes you need to go to the hospital for a week for better treatment.