Hurt my back squatting, need advice

[GiantsFan77]

Exactly what it says, sixth rep and as soon as I started to come up I felt a terrible tweak in my lower back. I put the weights back put my jacket on and left the gym. Iced the shit out of it and lots of ibuprofen. When I attempt to arch backwards from the standing position I get a terrible pain in that area.

Any thoughts on what you guys think I injured. I should note its a tiny bit better today then yesterday when I hurt it, although I just woke up a few minutes ago. Thanks.

 

[Big_BK]

Sounds like you pulled one of your erectors. Not much you can do except rest it. Id take at least a week off if you hurt it bad but if it only hurts a little when you are putting stress on it you can try and still workout but just do everything seated so you take all the stress off your lower back. Back injuries suck because you use your back for EVERYTHING believe it or not so they are a pain in the ass to work around.

 

[bblazer]

I have a few clarifying questions.

1) What does lower back mean? Lumbar? Lower?

2) Is it on one side or both?

3) What type of squat were you doing? Power, close stance, hack.

4) Were you wearing a belt or other supportive equipment? What about shoes?

5) Where on your back was the bar?

6) Where exactly were you when you got hurt. In the hole (at or below parallel) or at some other point?

If you can answer those questions, I can help you better.

B-

 

[Big_BK]

blazer is right, could be your lumbar or different area then erectors. I am assuming for now that it is until you give us more info as that is the easiest place to hurt if your round your back when squatting and that is the most common form issue with squats.

 

[GiantsFan77]

Its three inches or so above my ass crack in the crook of my back, pretty much right in the middle of back, doing power squat, no belt, running shoes, bar was just below traps, slightly above parallel, thanks guys.

 

[bblazer]

OK that helps.

First, NEVER SQUAT IN RUNNING SHOES!!!!!! Why is for another thread, but just trust me on this one.

Second, I am going to take a guess and say that you have stressed one of the ligaments in your Sacroiliac Joint. Read this article, and see if it makes sense to you. It also gives some treatment option.

Stretching and Alleve or Advil are your best bets right now. The sac joint is deep enough that hot or cold therapy has little benefit.

HTH,
B-

 

[ryno9000]

OK that helps.

First, NEVER SQUAT IN RUNNING SHOES!!!!!! Why is for another thread, but just trust me on this one.

Second, I am going to take a guess and say that you have stressed one of the ligaments in your Sacroiliac Joint. Read this article, and see if it makes sense to you. It also gives some treatment option.

Stretching and Alleve or Advil are your best bets right now. The sac joint is deep enough that hot or cold therapy has little benefit.

HTH,
B-

NOPE. We are going to do the "why" in this thread. Why? I workout everyday and do all lifts in my raggy old new balance shoes. I don't see why this would make that big of a difference in my squat. Sure, maybe if I were competing and/or doing 1 rep max stuff. But you said never. Which I take to mean as never. So why not?

 

[lockdownd7]

NOPE. We are going to do the "why" in this thread. Why? I workout everyday and do all lifts in my raggy old new balance shoes. I don't see why this would make that big of a difference in my squat. Sure, maybe if I were competing and/or doing 1 rep max stuff. But you said never. Which I take to mean as never. So why not?

That's just another major generalization given without any real perspective. It's fine to do squats in running shoes. I could just as easily say you should NEVER wear shoes at all, ever. Given that shoes make normal gait impossible, it's a logically sound position, right? But doing so is impractical and making recommendations like that just show an inability to see the big picture.

--------------------
Regarding the OP....it's pointless to try to diagnose injuries like that over the internet. If it's feeling better today, it will probably heal on its own. But you do need to figure out why you hurt it, and address that issue, be it form, biomechanical limitation, whatever.

 

[bblazer]

Mark Rippetoe spends more than a couple of pages explaining the bio-mechanincs of why. I'm at work and don't have any of his books with me to quote him. The basis is in the squat, DL and OHP. Essentially, it is anytime that your foot is part of the kinetic chain of the lift. A running shoe IN GENERAL gives too much cusion in the heel, and poor lateral support for larger weights.

B-

 

[Big_BK]

I wish my buddy in graphics was a little better at the 3d modeling software he works with because i could have him make a model which would show all the stress points and how badly the shoes will throw you out of wack......

 

[WiggyWild]

I find that looking towards the ceiling for inspiration helps a lot.

 

[joe d]

tylenol every 4 hours, ib profin every 4 hours so you are taking one of them every 2 hours. icey hot the area at all times. put some fresh icey hot right on the spot before your shower then let the hot water beat on it. good luck.

 

[b fold the truth]

The shoes debate...lol. Man...I have to just laugh. People who are ignorant are just that, ignorant. Something so simple as a $40 pair of shoes that will last years and they will argue till their grave. And next thing you know, they are doing a hard set of WHATEVER EXERCISE THEY SHOULD HAVE BEEN WEARING SPECIAL SHOES ON and they get hurt.

I'd bet they would pay the $40 for their body not to be injured right now...

For back spasms, the mildest muscle relaxer your DR can give and the lowest dose of valium available (2.5mg).

I wouldn't rest. I'd be doing 45 degree back extensions 2-3x a day, reverse hypers the same, stretching hips/hams/glutes/flexors/erectors/lats/neck, walking on an elliptical machine, light abs, band stretching, and sled walking every day.