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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? 21 May 2016 07:13 #250524

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Holden wrote:

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.


Your form might be good until the weights gets heavy but do you know how it looks when you grind? Usually the movement that hurts doing is the one that got you injured, and if you don't have a video of your form when you grind out heavy weight you have no idea what it looks like.

Can you pinpoint the pain in the muscle? If so it's probably nothing more serious than a strained muscle. It's worse if it's in the spine.
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Back Injury from Squats - What do? 21 May 2016 07:59 #250530

It's probably just a minor tweak. Those things happen from time to time. I'd just wait it out. I've had those and then be okay to train the next day. You can apply ice or some topical NSAIDs if you feel like it. However, don't stretch or massage it until the pain is gone.
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Back Injury from Squats - What do? 21 May 2016 12:55 #250557

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The squat motion is completely unnatural and is a set up for injury.

I have never met ANYONE who has neen squatting for years and has not sustained somekind of permanent injury from it.
I understand that it uses weight and leverage to target muscles and put maximum strain on them for results but If you value your knees and lower spine..... You may want to stick with other motions.
Deadlifts are a much more natural motion and if not overdone are not going to slip a disc or cause perm injury. BUT..... With that being said, doing heavy deadlifts is what has given me my reacurring sciatic pain for 10 years now.

Go ahead...flame away...... But YOU know its true.
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Last edit: by Klbsa.

Back Injury from Squats - What do? 21 May 2016 15:19 #250570

Holden wrote: 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.


All depends on the injury. If it is a herniated disc, your doc is just going to wait and see if it gets worse or not, which it probably won't given that it seems fairly mild.
If it's something else... who knows. But I bet you have a herniated disc and I also bet that whatever it is you are better off resting up and taking it easy on the back for a few days before you waste money on seeing a doc.
Herniated discs usually feel wayyy worse the next day, then after being pretty bad for maybe a few days you will start to see slow improvement. It's at this point that rehab can start helping with the recovery trajectory.
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Back Injury from Squats - What do? 21 May 2016 15:25 #250571

Klbsa wrote: The squat motion is completely unnatural and is a set up for injury.

I have never met ANYONE who has neen squatting for years and has not sustained somekind of permanent injury from it.
I understand that it uses weight and leverage to target muscles and put maximum strain on them for results but If you value your knees and lower spine..... You may want to stick with other motions.
Deadlifts are a much more natural motion and if not overdone are not going to slip a disc or cause perm injury. BUT..... With that being said, doing heavy deadlifts is what has given me my reacurring sciatic pain for 10 years now.

Go ahead...flame away...... But YOU know its true.


I would agree that this is what happens to many people, but I know of plenty of evidence out there that shows that these exercises can be done very safely with extremely heavy weights provided they are executed with good form and coached properly. Good barbell coaches have successfully trained tens (if not hundreds) of thousands of trainees to do these lifts without significant injury, many of them elderly or disabled people.
The problem is there are very few people who actually know how to teach or coach good form on barbell lifts, so the DIY crowd and crossfitters tend to get themselves pretty fucked up using too much weight or to much volume with uncorrected form issues.
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Back Injury from Squats - What do? 21 May 2016 15:44 #250573

Just to counter something klbsa said; the squat motion is completely natural. You see little kids do perfect squats naturally without having to think about it or be taught.
I think it's the invention of chairs, mostly that has taken us away from squatting a lot as adults. That and the western culture's toilets.

Also, if the OP does have a disc injury and he got it from squatting, the mechanism was almost certainly rounding of the lower back at the bottom of the squat or while coming out of the hole. Making sure ones toes and knees are pointed out at ~40 degree angle while squatting, and shoving the knees out hard during the whole exercise, will help you keep your back rigid and straight during the motion. Lower back rounding at the bottom of a squat is usually caused by impingement of the pelvis with the upper femur not, as is commonly assumed, some lack of flexibility in the hamstrings (assuming of course the trainee knows how to keep his back straight otherwise).
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Last edit: by Mokele Mbembe.

Back Injury from Squats - What do? 24 May 2016 18:22 #250955

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Hey everyone, thanks for the replies. It's been a few days now and the pain is mostly gone, except for when I really bend my body a certain way. So I suppose it healed on its own.

This is the first time I had some kind of injury from the gym so this scared me good. I've read a lot online and I've concluded to take it easy on the squats and deadlifts. 130kg is about 1.6 times my bodyweight, I don't think I need to squat more than that, ever.

I'm taking a week off anyway, when I get back in the gym I'll read through dc7's leg training article again and tweak my workout a little.

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Back Injury from Squats - What do? 24 May 2016 19:06 #250961

I think Klbsa nailed it. Ya there is nothing like the pool of sweat and feeling of achievement gained from heavy squats and deads, but if you feel like your going to heavy. You probably are.

I once asked a trainer I used to have work me out once in a while about heavy squats. I want to take it up a notch and he said why? Do you want to have gigantic thighs? I said no, he said then just stay at around your body weight ( I weight 190 ).

I can hardly get into these fucking Levi's now anyway. The waist is fine but my quads feel like the are going to rip a hole in them. I don't have the skinny jeans body type.

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Back Injury from Squats - What do? 25 May 2016 03:46 #251016

Not sure what your injury was.

I had a similar incident in 2008. I was deadlifting and had proper form but stupidly I decided to do one set and relaxed my form. felt a slight tear in my lumbar region as well as a pain in the middle of the bone.

Rested about a month, and the lumbar pain got better, but still had pain, so went to the doc and got sent for MRI.

MRI showed a disk bulge and degeneration. Scared the fuck out of me. I went overboard to try and maximize healing: Bought an orthopedic chair (I'm sitting in it right now lol), bought a tempurpedic bed (back when they were like $2000+). I will not bend over to pick stuff up anymore. I will kneel instead. I will bend over if I have something to support myself with (with my hands).

The disk bulge improved 2 years later (2nd MRI) but the degeneration is there to stay. I stopped squatting and deadlifting completely. For the longest time I feared becoming a paraplegic (I still do a little)
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