Stupid noob hurt himself doing squats... Now what?

[WarriorMonk]

I started doing Stronglifts a few months ago, my first serious strength training effort. About a month or so ago, the weight finally started to get challenging, on squats especially. I pushed through the workouts each time, probably unwisely. It wasn't until a few weeks ago, when I was hit by a rather sharp pain in my lower back while on the 4th set of squatting 200lb that I really got worried and slowed down. Too late, though, because now my lower back is chronically tight, and squatting as little as 135 is painful. Not too much, but enough to make me worry.

After reading these forums a lot this week, I think my problem is a combination of overzealousness and a butt-wink issue. I'm going to start doing the stretches shown in the Squat Rx videos to increase my hip flexibility.

I know I've been naive and foolish, so no need to convince me of that. I thought I was being careful, following all the guidelines and cautions, but apparently not enough. But what do I do now with my workouts? Is it best to stop doing squats and deadlifts for a while, until my back feels better? Or should I just do a big deload and slowly work back up, ignoring any discomfort? Thanks.

[ktothewire]

I started doing Stronglifts a few months ago, my first serious strength training effort. About a month or so ago, the weight finally started to get challenging, on squats especially. I pushed through the workouts each time, probably unwisely. It wasn't until a few weeks ago, when I was hit by a rather sharp pain in my lower back while on the 4th set of squatting 200lb that I really got worried and slowed down. Too late, though, because now my lower back is chronically tight, and squatting as little as 135 is painful. Not too much, but enough to make me worry.

After reading these forums a lot this week, I think my problem is a combination of overzealousness and a butt-wink issue. I'm going to start doing the stretches shown in the Squat Rx videos to increase my hip flexibility.

I know I've been naive and foolish, so no need to convince me of that. I thought I was being careful, following all the guidelines and cautions, but apparently not enough. But what do I do now with my workouts? Is it best to stop doing squats and deadlifts for a while, until my back feels better? Or should I just do a big deload and slowly work back up, ignoring any discomfort? Thanks.

I'd stop squats and deadlifts till your back is a bit better. Your muscles will hopefully have memory when you get back to doing squats, when you start back up obviously deload.

[ForzaAzzurri10]

I would definitely wait till your back feels better before you do squats again. When you start again, start light and work on your form before you move up in weight. You can also get a back brace for when you do squats to make sure your back doesn't take any unwanted stress.

[vampborn]

Mayhaps your Lower Back just isn't strong enough. Target the ****er and pull the trigger.

[guineapig71]

I would stop doing compound lifts until you get the injury check out by a doctor. You don't want to have a lower back injury lingering around on you.

[JoelD90]

rest up and dont squat or deadift, take it from someone who had a lower back injury and was out for over 18months! it needs to heal!

THEN - look at form, video yourself doing a full depth body weight squat! if you can see your hips 'tilt' as your get lower (usually around parallel on people) then stop just before this occurs! It is called lordosis (anterior tilt or rounding of the lordotic spine) and its not fun! With time and some flexibility work you will get lower and eventually into full depth again!

[tidnab]

I second that you really need to rest. Also, keep in mind the buttwinking issue is not just about flexibility -- you also need to learn how to actively stabilize your trunk during the squat. Chest up, tight abs, tight lower back.

[tidnab]

rest up and dont squat or deadift, take it from someone who had a lower back injury and was out for over 18months! it needs to heal!

THEN - look at form, video yourself doing a full depth body weight squat! if you can see your hips 'tilt' as your get lower (usually around parallel on people) then stop just before this occurs! It is called lordosis (anterior tilt or rounding of the lordotic spine) and its not fun! With time and some flexibility work you will get lower and eventually into full depth again!

buttwink is posterior pelvic tilt, not APT/lordosis. People usually introduce exaggerated APT (sticking your ass out basically) into their squat form because they are actively trying to avoid PPT/buttwink.

[Dome89]

Are you supplementing taurine?

[WarriorMonk]

Thanks for all the responses. Seems the consensus is that I need to let my back rest, then start again sloooooowly. I'll post a form check video when I start back up, and ask for specific guidance. How long should I wait? A few weeks? Until I don't feel the tightness anymore? In the meantime, is there anything I *can* still do, upper body or core work perhaps, or would it be best to stay out of the gym for a while?

Dome89, I'm not taking taurine supplements specifically, but I think there's some in my protein powder that I make my breakfast smoothies with.

[batman37]

I would do a lot of mobility work before you start to squat again.

[tidnab]

Thanks for all the responses. Seems the consensus is that I need to let my back rest, then start again sloooooowly. I'll post a form check video when I start back up, and ask for specific guidance. How long should I wait? A few weeks? Until I don't feel the tightness anymore? In the meantime, is there anything I *can* still do, upper body or core work perhaps, or would it be best to stay out of the gym for a while?

Dome89, I'm not taking taurine supplements specifically, but I think there's some in my protein powder that I make my breakfast smoothies with.

Core work could be beneficial, provided it doesn't aggravate your back. Forget situps and crunches and anything else that involves flexing the midsection -- stick with planks and other stabilization exercises.

[JoelD90]

I second that you really need to rest. Also, keep in mind the buttwinking issue is not just about flexibility -- you also need to learn how to actively stabilize your trunk during the squat. Chest up, tight abs, tight lower back.

sorry only read 1st paragraph