lower back pain after squats?

[oso0960]

I have always been able to squat ATG, even while maxing without a belt, without any problems.

Now, when I just started doing high volume squats again like 5x5 (compared to singles), my lower back felt very pumped up then started hurting after my squatting session. It hurt to even stand straight and walk around without a slight hunch.

Maybe my back just isn't used to volume?

I'm beginning to think I have a slight pelvic tilt at the bottom, but I've read everywhere even that is okay to do.

What do you all think could be the problem?

 

[SouthernLord]

Dont squat so low. I know that is hearesy but it might help. Hit paralell, tense your glutes, and explode. Maybe hit some body weight hyperextensions too. I swear hypers are a miracle exercise.

How are your hips? Are they overly tight? This can cause some low back pain. Especially if you have under active glutes. How are you warming up before you squat. Check out my Agile 8 warm up thread in this forum.

 

[oso0960]

Dont squat so low. I know that is hearesy but it might help. Hit paralell, tense your glutes, and explode. Maybe hit some body weight hyperextensions too. I swear hypers are a miracle exercise.

How are your hips? Are they overly tight? This can cause some low back pain. Especially if you have under active glutes. How are you warming up before you squat. Check out my Agile 8 warm up thread in this forum.

thanks for the reply. To answer your questions, I warmup before working out by doing all of the stretches here: The Only 6 Static Stretches You Should Really Do | StrongLifts.com and some extra mobility work and dynamic stretches. The seated 90/90 stretch is the only hip stretch I do. I also do supine bridges for glute activation before I squat which are these: WORKOUTZ.COM - Leg Exercises - Supine Bridge (Butt Exercise)

one thing I forgot to mention is that I have tight hamstrings because I never stretch them if that has anything to do with it.

EDIT: just checked out your Agile 8 thread, good post. I do everything there except numbers 4-7. I'll have to add them and see if it helps any.

 

[LucSulla]

I've found doing some good mornings with just bar prior to squatting has made difference with how tight my back gets. I do a couple of sets between 6 and 10 reps a bit slowly, trying to get progressively deeper but not holding at the bottom to long as to not cause any fatigue. For me it made the difference between a normal pump in the lumbars that loosened back up pretty quickly and a lasting stiffness that remained for some time.

 

[FlexManning]

I know it's probably tempting right now but if I were you I wouldn't give into the temptation to put on a belt. You'll just end up pushing your stomach out against the belt to take stress off your lower back, which from what you said sounds like it's simply getting a pretty severe pump from not being used to the volume. I recently started deadlifting again and for the first few weeks I was getting that very same feeling.

One poster recommended warming up with good mornings with just the bar, that's a good idea. Also as one poster said hypers may be a great warmup for you, and they really can make your back feel great. You might try doing hypers on a day other than leg day as well. What better way to get your lumbars trained to accept high volume than multiple high rep quality sets of hyperextensions? This area of the back is so untrained in most people it's unbelievable. And this is one of the last areas to come along when somebody takes up heavy leg training after a long break from it. I threw in 3 or 4 sets at the end of my workout last night as a matter of fact.

Too, you might try a little ab work before leg work, being careful to warm up the area and get it ready to contribute rather than pre-exhaust it.