Lower back pain usually after squats or deadlifts.. should I get lower back stronger?

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    Lower back pain usually after squats or deadlifts.. should I get lower back stronger?

    I just got back into working out after a 3 year shoulder problem and I've been noticing some lower back pain, mostly just on the right side. The pain increases usually the days after squats or deadlifts. I don't do much strength training for my lower back since it is usually hurting. Should I increase my lower back workouts?

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    Look up sciatica


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    This could be a lot of things. It could be as serious as Prince stated with sciatica or even degenerative disk disease(this is what I have, dealing with pain everyday) or as simple as a sagging mattress or poor abdominal/core strength. A good thing to start if you don't do it already is stretching. As simple as it sounds it really does help.

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    Hey bro if you have good insurance get a MRI . Have a bulging disc on l4 l5 that is causing the same thing in my left side thou. You don't want I put he back off. If you get a MRI you know I put off for months before I got one. So it put me behind on treatment luckily I slowed done some and didn't make it worse.


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    First thing I would do is lower the weight/volume to find out if there is a weight/volume that doesn't cause that pain to your lower back.

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    A lot of lower back pain for me is just a tight piriformis muscle (glute area). Look up piriformis stretches and do them after every workout. Roll the glutes and piriformis with a roller and tennis ball before each workout and see if that helps.

    Generally my lower back feels immediately better after a few minutes of piriformis stretching.

    Definitely be cautious with your lifting until you're sure of what the problem is. Better safe than sorry.
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    Stretching has always been a benefit to myself. Often tight glutes/hams can lead to lower back pain. Also strengthen your abdominals.

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    I am about 4 weeks into cycle of 400 primo, 250 deca, 250 test e / week and 50mg winny a day. Starting getting lower back and hamstring pumps 10 days go. some lower back spasms too. stretching helps some, but have trouble standing straight up. back and hammys always feel tight. would appreciate it if someone else had this problem and has any suggestions. Thanks guys

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    As at least one other member has suggested an MRI I am going to second that.

    I ruptured a disc in my back at a young age which caused problems for years because I thought it wasn't serious and I could train around it.
    I ended up with spinal fusion surgery at L5S1 with plates, screws, rods and a titanium cage...pain mostly gone.
    Unfortunately, because I waited so long, I ended up with permanent nerve damage which affects my left leg...it gets more noticeable as I get older.

    You can get a lot of great advice here. You can get some good opinions, some objective, some not.
    You can't get any real medical advice or opinions and it sounds like that's what you need right now.

    In the meantime, I'd back off anything that causes the low back pain because you could be making the condition worse.

    That's my opinion. I wish you luck and I hope it's nothing serious.

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    I had back surgery at 23 years old. Dr tol me best thing to protect back was to build core. Lb extensions, planks, birddogs etc everyday

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    Quote Originally Posted by yankees7 View Post
    I am about 4 weeks into cycle of 400 primo, 250 deca, 250 test e / week and 50mg winny a day. Starting getting lower back and hamstring pumps 10 days go. some lower back spasms too. stretching helps some, but have trouble standing straight up. back and hammys always feel tight. would appreciate it if someone else had this problem and has any suggestions. Thanks guys
    Drink way more water, taurine 3g + a day.

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    I'm surprised nobody mentioned correct form. I tend to get sloppy with too much weight on those last reps and get a sore low back. I had to pull my left leg into the car by grabbing my pantleg.
    Last edited by flood; 03-23-2014 at 06:34 PM.
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    I would get it diagnosed if you can afford to do that. It's better to know what you're dealing with before deciding how to approach it. If you can't I would work on your form, make sure you're form is solid. Bad form will cause low back pain if you're overloading the lower back in any area of your ROM. Also I would do a lot of assistance work to strengthen your low back and abs.

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    Quote Originally Posted by crawfBigG View Post
    I would get it diagnosed if you can afford to do that. It's better to know what you're dealing with before deciding how to approach it. If you can't I would work on your form, make sure you're form is solid. Bad form will cause low back pain if you're overloading the lower back in any area of your ROM. Also I would do a lot of assistance work to strengthen your low back and abs.
    Great advice.

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    Quote Originally Posted by crawfBigG View Post
    I would get it diagnosed if you can afford to do that. It's better to know what you're dealing with before deciding how to approach it. If you can't I would work on your form, make sure you're form is solid. Bad form will cause low back pain if you're overloading the lower back in any area of your ROM. Also I would do a lot of assistance work to strengthen your low back and abs.
    If you're coming off 3 years of sporadic to no training, and with a shoulder issue that you may have unconsciously been accommodating for a long time (meaning you've developed some sort of contortioning of your body and the wrong muscles doing the work that the shoulder shoudl've been doing) as well as the fact that you're just getting back into it - are you well stretched? Ive been out of action for a little more than 3 years w/ shoulder issues that have basically turned out to be very simply overstretched ligaments. I'm not in the condition that I used to be (meaning 30+ years of training, 10 years of regional to national level BB competition) so I also have a variety of areas that are just simply tight from sitting for my job, not using my body like I used to , and all the various natural or developed push/pull imbalances I have all contribute to how well I am able to lift w/o pain. It comes down to a lot of stretching & warmup.

    I'd suggest the following :

    1) Visit a good chiro to check about areas where you are tight or have a push/pull imbalance - easy ones are piriformis, IT-band, etc. that lead into your glute/back. A follow up would be to get an MRi.

    2) Do warmups - I'm a HYUGE HYUGE HYUGE fan of Joe DeFranco's Agile 8 (or more currently Limber 11) warm ups. These include some foam roller and warm ups that target exactly the type of tight areas we're talking about.

    3) Work on your core. That will always dictate how strong your back is. Especially if you've been out of it for a while.

    4) Continue to ensure your form is tight before you get into anything heavy.


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