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Back Injury from Squats - What do?
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TOPIC: Back Injury from Squats - What do?

Back Injury from Squats - What do? 20 May 2016 20:34 #250477

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Hi all,

Today I tried going for a squat PR. Warmed-up, loaded up 130kg, did 3 reps and quit. I tried 5 but I couldn't do it. I think I may have strained my back or something. I didn't feel anything at the time but I decided to do some lighter squats (100kg) and then I finished the rest of my leg workout.

By the time I got home my back started hurting whenever I rotated my torso or bent over for whatever reason.

This is now 6 hours ago and the pain seems to get worse.

What do I do to take care of this?

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Back Injury from Squats - What do? 20 May 2016 21:49 #250478

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Without more info it's impossible to know what happened. If you had a video of your technique that would help. Is the pain in the muscle or in the spine? Does it hurt when you over-extend (bend backwards)?
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Back Injury from Squats - What do? 20 May 2016 22:48 #250482

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Dannn wrote: Without more info it's impossible to know what happened. If you had a video of your technique that would help. Is the pain in the muscle or in the spine? Does it hurt when you over-extend (bend backwards)?


Yes, I realize that. I like to believe my form is good though, just may have pushed it a little too much.

Overextending doesn't hurt. The pain is in the muscle right next to my spine on the left side, just below the vertical middle of my back.

It hurts primarily when I rotate my torso, or when I do menial stuff like getting up from a chair, pick things up, etc.

I'm gonna take a week off from the gym in either case, unless the pain is magically gone in two days. Don't know what else I can do. This is my first injury really.

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Last edit: by Holden.

Back Injury from Squats - What do? 20 May 2016 23:26 #250485

Chances are its either a pinched nerve or a slipped disc. This guy has some awesome fixes for this kind of shit. I preach Kelly starret stuff religiously, check this vid

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Back Injury from Squats - What do? 20 May 2016 23:37 #250488

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You already know what to do, rest until you're recovered. Look up if there are things that can lower healing time. I fucked up my back deadlifting a few months back. I stopped squatting and deadlifting for a month. I was recovering well, however I still had a little discomfort in my lower back, my dumbass thought I was ready to start deadlifting again at the time, and I fucked myself up again. I'm better now after a few months, however, I don't deadlift anymore, only squats.
If you feel you're taking too long to recover after not putting any strain on your injury, see a doc.

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Last edit: by abc123.

Back Injury from Squats - What do? 20 May 2016 23:53 #250489

I injured my extremely lower back a while ago and kept on tweaking it. It took me a while to realize that running up the stairs 2 at a time was doing it. Not sure if it applies to you, but might want to take stairs 1 at a time just to be safe (even tho it's such a pain)
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Back Injury from Squats - What do? 21 May 2016 00:44 #250497

Here is a killer post on working legs and putting on good size, without heavy weights.
moreplatesmoredates.com/the-secret-to-building-huge-legs/

.I used to squat insane weight then after my back issues Ive dialed it down and had way better results in my legs with zero strain on my back. Form is everything
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Back Injury from Squats - What do? 21 May 2016 00:48 #250498

You should try to figure out what exactly has happened, but from the sound of it you have a disc herniation, probably L4/L5 which is the most common for the scenario.

I have herniated two discs so far in my life. The absolute best treatment for them has been to get back in the gym as soon as pain and mobility allows and start doing light deadlifts with perfect form for several sets of five to eight reps. Start VERY light at first, deadlift every day to every other day (as weight gets heavier), increase weight each time by small amounts, and let any pain guide you to not push it too far if it feels bad.
FORM MUST BE PERFECT, and if you have any question about this you must make sure form is corrected. If you need guidance on this let me know and I can direct you to the proper resources.
NOTE: Most guides on the internets do not teach good deadlift form, nor do the gym bros who bounce their deadlifts.

For a while during my rehab, the only time my back would be absolutely pain free was in the middle of my deadlift sets. Eventually I was completely pain free, then within 3 months I was stronger than before the injury, PRing my deadlift.
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Back Injury from Squats - What do? 21 May 2016 00:57 #250501

I'm almost sure my deadlift form is shitty, because of that I lift really light to not injure myself. What resources do you recommend?
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Back Injury from Squats - What do? 21 May 2016 01:14 #250503

Here's a good video guide:


One thing not emphasized there that you really need to do is make sure you squeeze the chest up HARD. Harder than that guy is doing. That cue causes the whole back to go into extension and holds it in the right place. Also, everything else squeezed tight (ass, legs, and especially the bar)). Big breath and squeeze shit tight with all your might as you lift. Should help to keep things in the right place as you rehab.
PUSSY: a renewable, local, natural resource.
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Last edit: by Mokele Mbembe.

Back Injury from Squats - What do? 21 May 2016 01:51 #250507

Your Back reacted to protect your spine from injury, so its real tight and will spasm, after you go to sleep it will get worse, might not be able to straighten up when you get out of bed. Best thing is go to a Chiropractor for a week or two, if not you'll have to loosen those lower back muscles because they will stay tight for a month or two. You'll never be the same after this, now when my back goes out it isn't from lifting weights, because i squat n deadlift in the six hundreds, and go to pick up something small at an angle or just not paying attention and it will go out. YELP chiropractor, read the reviews make an appointment, might take a few adjustments.

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Back Injury from Squats - What do? 21 May 2016 02:18 #250508

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Thanks for the replies everyone. I'm going to sleep now and I'll see how I feel in the morning.

Can it get worse if I don't see a doctor immediately? I'd prefer to just wait it out and see how it goes, but I don't want to risk more damage or anything.

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