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  1. #1
    Registered User bdyuser's Avatar
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    Dumbell Squat - Beginner - Lower back pain

    Hi,

    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)
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  2. #2
    Registered User _OZ_'s Avatar
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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.
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  3. #3
    Banned SquatTilYouDrop's Avatar
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    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.
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  4. #4
    Registered User bdyuser's Avatar
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    OK, I just realized that it is the SLDL which is causing the lower back pain, not the normal squats. Probably I used over weights for SLDLs.

    Is there a way for fast recovery of lower back (if i over used the weights during SLDLs for few days) ?
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  5. #5
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    Originally Posted by bdyuser View Post
    OK, I just realized that it is the SLDL which is causing the lower back pain, not the normal squats. Probably I used over weights for SLDLs.

    Is there a way for fast recovery of lower back (if i over used the weights during SLDLs for few days) ?
    Nope, just rest it.

    Start back fresh with less weight. Good luck.
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  6. #6
    Registered User bdyuser's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    Nope, just rest it.

    Start back fresh with less weight. Good luck.
    The advice given here seems to have been working. Thanks.
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    Originally Posted by bdyuser View Post
    The advice given here seems to have been working. Thanks.
    DAaamn you checked in years later thats awesome!

    *Edit* also, im glad it worked out for you.
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  8. #8
    Registered User bdyuser's Avatar
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    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!
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  9. #9
    Registered User bdyuser's Avatar
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    Originally Posted by bdyuser View Post
    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!
    Do I need to create a separate thread for this?
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  10. #10
    Registered User tidnab's Avatar
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    Originally Posted by bdyuser View Post
    Do I need to create a separate thread for this?
    Maybe you could post a video of yourself deadlifting? That's pretty much the only thing anyone here can help you with.
    How to eliminate lower back rounding (aka "butt-wink") in the squat, a definitive guide:

    http://forum.bodybuilding.com/showthread.php?t=153644231
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  11. #11
    Registered User bdyuser's Avatar
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    Originally Posted by tidnab View Post
    Maybe you could post a video of yourself deadlifting? That's pretty much the only thing anyone here can help you with.
    I will not be repeating the excercise to break my back again. I am asking how to cure it NOW, after that I have it.
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