It happens that after a squat the lower back hurts, although during the exercise you did not feel any discomfort. This happens if you did something wrong by putting too much strain on your muscles and spine. But also the lower back can hurt for other reasons. Let's look at why exactly pain can occur and how to deal with it.
Why the back hurts
The lumbar region of the back can hurt for various reasons.
Here are the main ones:
- Muscle pain In the case of squats, this is usually a pulling pain in the lower back.
- Manifestations of osteochondrosis of the lumbar spine.
- Pinched nerve.
- Intervertebral hernia.
- The consequences of hypothermia.
Next, we will analyze each case and tell you what to do if your back aches in each of the options.
When the lower back begins to hurt after a squat, we say this: pulled his back, or tore it off. In fact, if we are training for the first time or have given too much stress, the lumbar spine in 90% of cases will hurt. And also, if you have not warmed up the lower back enough, which most often happens, there will be a prolonged pain.
Discomfort will continue for 2–7 days, depending on how much the muscle is overworked.
With the correct technique of squats, the lower back should not hurt much.
Excessive pain is a consequence of the fact that you compensated for the excess weight of the bar with the work of the muscles of the lower back. Most likely, you tilted the case forward more than necessary. And from the bottom point came out due to the muscles of the back and only then the legs. Or round the back at the bottom. These are the wrong options for doing squats, they are dangerous for your joints and muscles. Just here you can rip off your back.
If you have pains of a muscle plan (you will understand when it is a joint, and when a muscle), use warm baths and pain relievers. Follow the instructions provided with the ointments. Ask someone to wash the sore muscle with their hands, it will hurt, but it is necessary! If the pain is not too severe, a hyperextension approach for warming up 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 consult a traumatologist.
Usually sore spot from the coccyx to the bottom of the chest.
With osteochondrosis, it is recommended to squat with small weights and strictly in a special belt. Instead of athletic belts, we recommend using an orthopedic belt with hard stiffeners. Your spine needs extra support.
You can find out which belt is right for you, at the doctor in any ultrasound center in your city. At the same time, clarify the diagnosis.
If you have a sore lumbar spine, the more you can’t tilt and round your back while squatting. Make sure that the bar does not pull you forward. Spread your legs wider for this. Remember how sumo deadlifts ? The wider the legs, the smaller the range of motion for the lower back. This is good for your back.
It is recommended that the first time to train with an empty bar, honing the technique.
By the way, improving the technique, you reduce to zero all the risks to aggravate the situation with your back.
With osteochondrosis, you can feel a sharp pain during exercise on the back. More often it happens so that discomfort occurs the next day or within 12 hours after training. You cannot bend without pain, it’s hard for you to sit for a long time, because the pain is intensifying.
What to do? While you have sharp pains, eliminate the strain on your back. It’s better 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 necessary orthopedic belt. The latter will be your best friend for life.
Doctors may prescribe painkillers 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 don't listen to the trainers who urge you to spit on all these caution. They are not doctors and they never were. And, if anything, it will be your back that will hurt, not theirs.
This happens suddenly and instantly. You just did a normal repeat. And then a sharp pain, and now you can barely walk. Sometimes a pinch occurs at the bottom of the squat, and you cannot stand up. Well, if you worked in Smith - you can put the barbell on the nearest block. But what about the barbell if you are not in Smith? And if there are no insurers?
Throw her back. If there are people behind you, warn them so that no one is hurt. Then be guided by the circumstances.
If you cannot walk, or do it with difficulty, call an ambulance right in the gym.
Most often, the pain during exercise is not so strong as to prevent you from getting home. But in the evening, or the next day, it becomes so aggravated that you cannot move. In this case, help is also needed. Doctors need to remove the pain syndrome and eliminate the pain problems.
Why did this happen:
- You had a hernia, and it pinched a nerve.
- You rounded your back
- You have taken too much weight, as a result of which the exercise technique has suffered.
No self-medication should be here. Only qualified medical attention.
With a hernia, we recommend that you thoroughly examine it. You need to know everything about her so that you can understand how to work out in the gym. And is it possible to do this at all. We recommend contacting a sports doctor.
In the process of training, you need to monitor the dynamics of changes in the hernia. If it grows, you should never squat.
If a person with a hernia suffers from back pain from squats, you need to try different options: from losing weight, to changing the version of the exercise (maybe it’s worth going to Smith’s machine).
Treatment is indicated. If you find your individual way of squats, you have no pain - everything is fine, do it. Just examine the hernia regularly for changes.
The cold may be associated with the gym, or it may not be related to it.
Most often in the gym sweating, you can get under a stream of cold air from the air conditioner. At risk are girls who love to bare their lower back.
Exposure to cold skin can cause inflammation of the spinal nerves. This is very painful. Pain will appear within 12 hours after exposure to cold.
However, most often pain after a cold is not connected with the gym in any way, this is a consequence of a careless attitude to 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.
How to squat so your back does not hurt
Consider the main mistakes or negligence that lead to back pain after a squat.
- The legs are narrowly set. 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. Feet should be spread wide. At the same time, do not forget to spread the socks to the sides, as well as the knees.
- The bar is not located on the back muscles, but on the neck. In this case, you risk also earning cervical osteochondrosis. Squatting with a barbell on the neck is also dangerous because the load on the lower back will increase significantly.
- You lowered your head during the exercise. That is why it is impossible to make such oversights. Sight during the squat should always be directed straight. If you bend your neck, it affects the entire spine. Including the lower back.
- You are not warming up well. Always knead your lower back well. Pull her.
- Poor stretching is a common cause of many injuries and pains. Any exercise can be performed correctly only with a good stretch. And again - stretch.
- Keep your lower back warm.
Coming to the gym remember that although athletic performance is important, health should always come first!