Lower back pain; squats or not?

[jwcarlton]

I'm 38 years old. About 3 years ago, I started having occasional, unexpected, sharp lower back pain. It only happens once in awhile; I'll have a perfectly normal day, then twist or bend over in a certain way and it feels like someone stabbed me in the back with a big knife!

By "occasional", I mean that it happens once, maybe twice a month. There seems to be no pattern to it. I've suspected a voodoo doll, but I don't have any enemies with that kind of talent (that I know of).

I asked my doctor, who suggested the possibility of a herniated disc, and suggested that I "go easy" on my back, and stop any weight lifting exercises that put excess weight on my lower back. For me, this mainly meant squats, which, admittedly, I wasn't that devoted to, anyway.

But here we are now, and I still have the same occasional lower back pain, just as sharp. Once, a few months ago, I was sitting behind my desk, and this pain suddenly started in my back that, within seconds, had me in the floor and completely debilitated; I couldn't move my arm more than an inch without being in intense pain. I lay there for over an hour, just waiting for the pain to go away. It wasn't a work-out day, and nothing unusual had happened that day to cause it.

My only solution so far is to keep Doan's back pills handy for those particularly bad days.

I should mention that at the time that these started, I was a bit more overweight than I am now, with a BMI of around 30%. I'm now at 20%, and it's hard to say whether the weight loss changed the frequency or intensity of them (I didn't keep a journal), but they haven't gone away. And the worst pain (the one I described above) was well after the weight loss.

So, the question now is, would bringing squats back in to my routine potentially help strengthen my back? Or would the excess weight on my back just exacerbate the problem? My doctor is a general practitioner and doesn't specialize in sports injuries, and her only advice is to use it as little as possible. But I can't help but think that strengthening it would be better.

[BigJ66]

I have three herniated discs in my lower back and found that light to medium squats do help. Heavy squats just aggravate it.

[raynerd]

Used to find it hard to get out of bed every morning due to back pain. I started squats and deadlifts a few months back, and my back pains have pretty much disappeared. Not saying its going to cure you depending on what's going on with your back, but it certainly made a huge difference for me. I never had my back pain looked at or diagnosed by the way.

[crupiea]

If you are getting back pain out of the blue then there is a reason.

Most of the time people don't look st the obvious things like what you are sitting on.

I used to get back poain but it seemed to come on only after sitying on my couch. I eventually stopped sitting on it and it went away

[NorthernMusicia]

How's your flexibility? I'd get another opinion either with a sports doc or someone who can tell you whether or not it is definitely a disc. Do you get the painwhile you're doing squats? In any case, you should probably do some flexibility exercises and some non-compression back exercises like a roman chair.

[michail71]

Anything bad enough to incapacitate like that should get some xrays/scans done.

[Acropora]

Based on your age and history this is most likely to be discogenic low back pain. If it were me I'd continue squatting being sure my form is perfect especially not rounding the lower back. Lower poundages with higher reps for a month before slowly progressing along with the flexibility exercises recommended by northernmusicia sound good

[mrsuthern]

I am the same age... 38 I Have had back pains and after getting Xrayed found that the L5 was degenerating. The only one in the line, and ofcourse, pre arthritic. After getting looked at we (the Dr. and I) attributed it to the deep curve in my lower back. He told me I wouldn't be turning wrenches much longer after that.
Instead of giving into that I did the things I always shied from as a mechanic, Squats and deadlifts. I use my legs all day climbing, leaning, carrying and my lower back at time would make it feel like I was getting kidney shot at every turn. What got me motivated..... on a job interview for a 2nd part time job I had to walk down to the plant that I was applying at and my left leg went stupid numb. To the point I had to concentrate to make each step. So I said to heck with it I need to get a better base to support, slow or reverse the degenerating. Worked my way up from a nursed childish deadlift weight to slowly gaining confidence in higher weights. Random stabbing feelings have gone the way side. Occasionally I will still get that numb-ish feeling but a slight adjustment in standing or a couple of lying leg raises usually gets rid of those quickly (yup gut work started also).
I would look at all the factors.... you stance while standing and sitting, weight distribution of your feet while standing, curvature in lower back, materials sitting on for prolonged times along with leg positioning. All these things I had to look at and am correcting. With the deep lower back curve I have (laying flat I can get both my hands under the arch easily) I have to do hard work on my core to help isolate and support that L5. Don't be scared to do it just be smart!

Do typical leg and back stretches that they showed you first. Also when I got back into squats I had to have the weights down by my side with dumbells to keep the weight from directly loading my spine for a while. Now I can do regular barbell squats (increasing weight as confidence without rack and spotter allows) and am even trying to learn proper form for front squats.

[Juggertha]

You've got to make the call for yourself on this one. Everyone's experience is going to vary.

For me, I found that free weight squats were not working well when i got back into the gym after a long lay off 9due to back injury). I found that while I could do bodyweight squats, ANY carried weight, especially up on my shoulders, could at any moment "tweak" my back. PLUS, my legs just didn't feel stimulated from those light weights.

Instead, I did isolation exercises for my legs, and brought my back health up to speed in different ways.

But again, you've got to find what works for you and your back.

[mikieson]

You've got to make the call for yourself on this one. Everyone's experience is going to vary.

For me, I found that free weight squats were not working well when i got back into the gym after a long lay off 9due to back injury). I found that while I could do bodyweight squats, ANY carried weight, especially up on my shoulders, could at any moment "tweak" my back. PLUS, my legs just didn't feel stimulated from those light weights.

Instead, I did isolation exercises for my legs, and brought my back health up to speed in different ways.

But again, you've got to find what works for you and your back.

good reply

[acrawlingchaos]

You've got to make the call for yourself on this one. Everyone's experience is going to vary.

For me, I found that free weight squats were not working well when i got back into the gym after a long lay off 9due to back injury). I found that while I could do bodyweight squats, ANY carried weight, especially up on my shoulders, could at any moment "tweak" my back. PLUS, my legs just didn't feel stimulated from those light weights.

Instead, I did isolation exercises for my legs, and brought my back health up to speed in different ways.

But again, you've got to find what works for you and your back.

This.

IMHO keep the back squats out until you seek a second opinion. I'm not sure why everything seemed to stop after your doc mentioned your discs, because that should have been the beginning of the conversation, not the end.

Moderate your intensity and find exercises that cause no pain until you can get properly looked at.

[mirroroferised]

Have you seen a physiotherapist? Mine really helped. He got me on a good core strengthening and stretching routine. Within a couple weeks I was back to squatting with an empty bar again and working my way back up in weights. Like others have said, your back just doesn't start acting up for no reason. Before you really hurt yourself get to a specialist like a physiotherapist. It's worth it.

[proconsul]

Anything bad enough to incapacitate like that should get some xrays/scans done.

This. If you have any sort of sharp, debilitating back pain that doesn't go away over time... I'd want to get that checked out before something really goes bad.

[Stuartscrim]

Used to find it hard to get out of bed every morning due to back pain. I started squats and deadlifts a few months back, and my back pains have pretty much disappeared. Not saying its going to cure you depending on what's going on with your back, but it certainly made a huge difference for me. I never had my back pain looked at or diagnosed by the way.

How did you approach this and get to this stage Ray?

[Rocky3540]

Core core core. You need core.

I have found that when my body weight gets above 220 my back is in intense pain. When I go below 220 it's more normal. My core can't handle the extra weight. Something to look at. When your back gets bad, get on the scale. See if there is a pattern there. Also, hydration helps a lot as well.

[sargeek1975]

not

[jayluk4600]

All your gonna get here is speculation. Your doctor didn't even do much for you to investigate the the issue. Find another doctor who takes you serious and will take a good look at your back.
Then take what they find and make a smart educated decision what to do based on your backs health.

Now my personal experience with back pain is that squats and deads help it, along with proper hip, hamstring and back stretches.

[teddya]

I'm 38 years old. About 3 years ago, I started having occasional, unexpected, sharp lower back pain. It only happens once in awhile; I'll have a perfectly normal day, then twist or bend over in a certain way and it feels like someone stabbed me in the back with a big knife!

By "occasional", I mean that it happens once, maybe twice a month. There seems to be no pattern to it. I've suspected a voodoo doll, but I don't have any enemies with that kind of talent (that I know of).

I asked my doctor, who suggested the possibility of a herniated disc, and suggested that I "go easy" on my back, and stop any weight lifting exercises that put excess weight on my lower back. For me, this mainly meant squats, which, admittedly, I wasn't that devoted to, anyway.

But here we are now, and I still have the same occasional lower back pain, just as sharp. Once, a few months ago, I was sitting behind my desk, and this pain suddenly started in my back that, within seconds, had me in the floor and completely debilitated; I couldn't move my arm more than an inch without being in intense pain. I lay there for over an hour, just waiting for the pain to go away. It wasn't a work-out day, and nothing unusual had happened that day to cause it.

My only solution so far is to keep Doan's back pills handy for those particularly bad days.

I should mention that at the time that these started, I was a bit more overweight than I am now, with a BMI of around 30%. I'm now at 20%, and it's hard to say whether the weight loss changed the frequency or intensity of them (I didn't keep a journal), but they haven't gone away. And the worst pain (the one I described above) was well after the weight loss.

So, the question now is, would bringing squats back in to my routine potentially help strengthen my back? Or would the excess weight on my back just exacerbate the problem? My doctor is a general practitioner and doesn't specialize in sports injuries, and her only advice is to use it as little as possible. But I can't help but think that strengthening it would be better.

I think if you did them with good strict form you'd be ok. Don't push too hard at the beginning and maybe if you can tolerate it some unweighted hypers would be good. Squats, for me, always wind up with that nasty lower back pump but I compensate for a hip injury if you do them strict they should help.

[JoeCannonMSCSCS]

You said your doctor suggested a herneated disk - but do you have proof? Why dont you get some tests to confirm this. have you tried physical therapy to strengthen the muscles? this might reduce the pain but before you do anything you really should have a firm diagnosis on what the problem is.
Joe

[elgregorio]

Try a chiropractor - it has done wonders for my back, in addition to trigger point therapy, stretching, and exercise. A chiropractor will x ray you first before doing any adjustments, so if there is a disc issue it will come up then. Many times joint pain is really in the muscles, and people mistakenly believe the joint is the source of the pain. Left untreated, the joint may be left in an unnatural range of motion (bad curve in back due to posture, tight muscles, etc) which over time can lead to joint damage. So, do what you can to take care of it now!

[jmez70]

I've dealt with back pain for years, and was to stubborn to get it checked out. When I finally did, it was determined, by x-ray, that I have a degenerative disc. Well through lower back stretches and light weight training to strengthen my core, I feel a lot better. Recently I've started using an inversion table and it has really helped decompress my spine. I've also included stretching my legs more and strengthening them too since some muscles are attached to the spine.
There's a lot of help out there. Don't give up. I believe squats are still doable. You just have to go light and keep building up slowly.

Good luck!

[anonymous]

F..ks sake

M.
R.
I.

[Smelly bull]

F..ks sake

M.
R.
I.

Welcome back Halfway!

OP,
Holy Shiat, I just read your Dr is a GP. Are you serious? Go see a specialist, not your GP.