how should i feel after squats? lower back

[marcus142]

i go for reps... overweight when i squat...i.e 10-15 reps per set and 4/5 sets. when i`m done and doing leg press or calf raises i have a lower back pain right above my butt. it only lasts 15-20 minutes and rarely is it noticeable the next day. is this normal and do you guys have this similar slight pain immediatley after squats? i feel my form is good because i`ve asked some people who frequentley do squats at my gym and they said its fine.

[G_1]

i go for reps... overweight when i squat...i.e 10-15 reps per set and 4/5 sets. when i`m done and doing leg press or calf raises i have a lower back pain right above my butt. it only lasts 15-20 minutes and rarely is it noticeable the next day. is this normal and do you guys have this similar slight pain immediatley after squats? i feel my form is good because i`ve asked some people who frequentley do squats at my gym and they said its fine.

sounds great to me!

[crazy4health]

First don't always rely on the average gym goer for advice, just because they do squats does not mean that they know what they are talking about. This is how way too many people get into trouble.

You should not have pain if everything is correct. Muscle fatigue and soreness after yeah, but pain no.

Start working on glute strength, most likely you are weak here. When you are weak in the glutes, it put more stress on the low back.

When you squat, keep back straight (no rounding), stick butt out. When coming up power through with the hips.

[marcus142]

First don't always rely on the average gym goer for advice, just because they do squats does not mean that they know what they are talking about. This is how way too many people get into trouble.

You should not have pain if everything is correct. Muscle fatigue and soreness after yeah, but pain no.

Start working on glute strength, most likely you are weak here. When you are weak in the glutes, it put more stress on the low back.

When you squat, keep back straight (no rounding), stick butt out. When coming up power through with the hips.

can you maybe suggest a decent glute excersise or two for me? i`ll look a couple up as well..i currently already do lunges with dumbells.

[bueyescowboy]

box squats....wanna build glultes....plus with box squat if done correctly I believe this will stop the lower back pain. With box squats it seems to be less back movement or lift to me. But also if you wide as wide as possible you ll feel it in the glutes.

[TN_WORKOUT]

Your glutes might also be real tight and need stretching (i've heard the glutes are one of the strongest and least flexible muscle groups) so they allow more range of motion and allow your hips/lower back to move more freely.

For a glute stretch, try laying on your back with your legs positioned as if you were trying to do vertical leg presses (use your arms to pull your feet while keeping your calves vertical)

[MikeD4386]

OP, fix your form NOW. I had the same thing, where my back was sore for like 30-60 minutes after squatting. Eventually, I got up to doing a lot of nweight, and I strained my lower back. It's been almost two months and it's still in a brace. FIX YOUR FORM.

[crazy4health]

Agree box squats are good. Other glute builders sumo style squats/deads, banded squats, lunges, step ups, just to name a few.

As far as the comment of the glutes being strong and too tight: what normally happens is the hip flexors are too tight causing the pelvis to anteriorly rotate. This over stretches the hamstrings and glutes making the feel tight. The glutes should be one of the strongest muscles, but due to poor form (using back instead of hips) and sitting a lot during the day these muscles become inhibited and weak.

So:
1. Stretch/foam roll hip flexors
2. Activate/Strengthen glutes and hamstrings
3. Lighten the weight and perfect your form

[fitbliss]

Your glutes might also be real tight and need stretching (i've heard the glutes are one of the strongest and least flexible muscle groups) so they allow more range of motion and allow your hips/lower back to move more freely.

I agree with this ^^. Plus do some exercises for your hip flexors. The combination of both will allow you to have more control over the hamstring/hip/glute system, so you can control your lower back better and release the sacrum, which in turn makes it easier to keep it (lower back) from bowing out

For a glute stretch, try laying on your back with your legs positioned as if you were trying to do vertical leg presses (use your arms to pull your feet while keeping your calves vertical)

That can be a good exercise to stretch your hamstrings and calves muscles, and only if you already have the degree of control I have described above. A more efficient one would be a pigeon pose (click jpg below). While one side gets a deep squeeze and massage on the hip flexors, the other side is getting a deep stretch on the same muscles. The same counteracting happens to the glutes and lower back. While one side is getting the glutes squeeze and massaged (not contracted), the opposite side is getting a deep stretch. Now to stretch the lower back, lean forward relaxingly and let the weight of your upper body pull you down. That will stretch your lower back a bit. Don't do deep stretches before or during heavy weightlifting- they are counterproductive, plus you can increase your chances for injuries. Use "dynamic stretches" for that. Do your deep stretches after you are completely done lifting. Hold each stretch for 30 seconds.

As a previous replier said, soreness is OK; even tightness is normal. However, I don't know the degree of pain you are in. I always get a tight, sore feeling right after I squat. All I do is a quick stretch for a second right after each set. I tuck my tailbone in, hang on the rack and let my lumbar area bow out and pull me backwards (see second jpg). Two other stretches to add would be downward facing dog and child's pose.

Hope that helps!

[jkreuze]

When people talk about pain on these forums it's always hard to figure out what they mean. Do you mean muscle fatigue? Or problems with skeletal muscle? Or a pinched nerve? All of those are sort of painful.

Fill in a little more information please if you can.

[Sir_Malak]

Box squats are fun and if you fail you just..sit and drop the weight

After squats your lowerback should feel at most stiff but never any pain.


Good luck!

[Tyciol]

When people talk about pain on these forums it's always hard to figure out what they mean. Do you mean muscle fatigue? Or problems with skeletal muscle? Or a pinched nerve? All of those are sort of painful. Fill in a little more information please if you can.

A lot of people don't know the difference. Sometimes I have trouble telling too, personally.