Lower back pain, what exercises should I do?

[Shuai]

Hello everyone, I have been lifting for about 4 months, doing SS. Now I've suddenly encountered a strong lower back pain when i lift heavy deads or do squats, so I've stopped doing them for a month, but I still have a bit of the pain, and it seems to come back when i resume doing squats and deads. I've had a private trainer during those 4 months and learned how to do them from him, and while I don't know if he's just an airhead, he assured me that I am lifting them right and "its not their fault" that i have back pain now.

I do however, as far as I can see, do them correctly according to the videos here. Back constantly tightened in its natural arch both when squatting and deads, delifting between deads, doing warmup sets etc.

Anyway so I would like to know what I could be doing wrong, and also I've started doing hyperextensions as they dont cause me pain, and i hope they could strengthen my back so I won't get pains later. Or is it simply a better idea to continue doing squats and deads at very low weights so they dont cause any pains? I cant imagine that its healthy to just ignore the pain and lift hard anyway, as it's rather significant.

I continue doing any exercise that doesnt hurt as normal, as according to what I was adviced when I got an injury in my leg earlier.

thank you in advance for your responses.

[jaminoodlesoup]

Post a video of yourself doing deadlifts. Also, do you run at all?

[jpatter123]

Anyway so I would like to know what I could be doing wrong, and also I've started doing hyperextensions as they dont cause me pain, and i hope they could strengthen my back so I won't get pains later. Or is it simply a better idea to continue doing squats and deads at very low weights so they dont cause any pains? I cant imagine that its healthy to just ignore the pain and lift hard anyway, as it's rather significant.

.

First and foremost, never ever ever ever ignore persistent back pain. Get it checked out via MRI(see a neurologist). You need to know whats going on in the spinal column so you have an idea how to approach ways to improve it.
Once you know what kind of problem your actually dealing with you will know how to proceed. Strengthening your back to herculean size will never fix the pain if it's something like a ruptured disk.
Since you only seem to be complaining about back pain during certain movements I'd be inclined to believe you may have poor posture related arching in your back, a small bulge or even a congenial defect (don't sweat that last line a lot of people do).
A physical therapist can get you started on the road to exercises for your specific condition to strengthen your lower back. Also strengthening your abs will go a long way to supporting your back.
Until you can get in the doc and get an MRI, avoid heavy compound movements that may be destroying your nerves(the movements causing you residual pain). Wear a back support belt whenever possible on all other moves and keep your back as protected and neutral at all times, that goes for just getting on and off equipment. Work on keeping your posture perfect, especially when sitting(use a back roll or a sock filled with tennis balls to keep that posture perfect).

[I3raad]

Hello everyone, I have been lifting for about 4 months, doing SS. Now I've suddenly encountered a strong lower back pain when i lift heavy deads or do squats, so I've stopped doing them for a month, but I still have a bit of the pain, and it seems to come back when i resume doing squats and deads. I've had a private trainer during those 4 months and learned how to do them from him, and while I don't know if he's just an airhead, he assured me that I am lifting them right and "its not their fault" that i have back pain now.

I do however, as far as I can see, do them correctly according to the videos here. Back constantly tightened in its natural arch both when squatting and deads, delifting between deads, doing warmup sets etc.

Anyway so I would like to know what I could be doing wrong, and also I've started doing hyperextensions as they dont cause me pain, and i hope they could strengthen my back so I won't get pains later. Or is it simply a better idea to continue doing squats and deads at very low weights so they dont cause any pains? I cant imagine that its healthy to just ignore the pain and lift hard anyway, as it's rather significant.

I continue doing any exercise that doesnt hurt as normal, as according to what I was adviced when I got an injury in my leg earlier.

thank you in advance for your responses.

tight hamstrings are reknown to cause lower back pain. Start by introducing a stretching routine. and also you can lift your heels by chocking something under them to raise you up an inch or two. this takes the stress off of your hamms. This may not be whats wrong in your case. but worth a try.

good luck