I have recently started with dumbell squats and i observe that my lower back hurts while doing squats.
Kindly advise what I may be doing wrong.
Also please advise best HOME exercises to strengthen lower back. (using no equipments / dumbell only as I dont go to gym & only workout at home)
04-24-2011, 06:50 AM #1
Dumbell Squat - Beginner - Lower back pain
04-24-2011, 07:03 AM #2
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The weight may be too heavy for you to perform in good technique and as a result you may be rounding your lower back. Reduce the weight and squat while keeping your spine in a neutral position. Only increase the weight when you can do so while maintaining good technique.
Other good dumbbell exercises for the legs include lunges and Bulgarian split squats
The stiff legged deadlift is a good exercise you can do with dumbbells to strengthen the lower back. There are two methods, one involving hip flexion with a static spine and the other with hip and spinal flexion. I prefer the former and think it is safer but you should do your own research.
Last edited by _OZ_; 04-24-2011 at 07:13 AM.
04-24-2011, 07:08 AM #3
Well, I think you know the answer to your own question.
You're new to working out and probably need to strengthening your lower back.
You could try "stiff legged dead lifts" using light dumbbells to focus on lower back strengthening but be careful and do them slowly with good form.
SLDLs are a perfect compliment to squats.
04-24-2011, 07:49 AM #4
04-24-2011, 08:07 AM #5
09-14-2013, 01:46 AM #6
09-14-2013, 02:05 AM #7
09-23-2013, 12:25 PM #8
Okay, so after 1.5years of non-strenuous back exercises, I have started with Starting Strength program. And I am on week 2 and today I lifted 100lbs deadlift 1x5 as advised by the excel sheet. And my lower back pain which used to be there 1.5years ago has returned. It's only on left side of lower back and it feels like some kindof muscle pain (while standing up/walking/carring laptop bag). I am scared now. What should I do? Leave SS program? See a doc? I thought 1.5 years was enough to cure whatever back issue I had!
09-24-2013, 12:52 AM #9
09-24-2013, 06:30 AM #10
09-24-2013, 06:55 AM #11
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