Lower back twinge from squatting

subversive99

Hey, so yesterday I was doing my 5x5 lifts and during my 2nd set of squats I felt a bit of a wobble/lean forward and when I corrected it I felt a twinge in my lower right back area, above the glutes. I finished my set, but immediately realized it was pretty tender. I didn't do any more squats yesterday, did my bench press sets but skipped rows. Pretty sore all night, and tender this morning to the point that I can't bend over in my chair to plug a USB cable into my computer on the floor.

Any suggestions from the experienced lifters out there on movements to loosen it up so I can lift again on tomorrow as scheduled? I'd really like to keep making progress, but I also don't want to push too hard and injure myself more seriously.

jlahorn

Ice, ibuprofen, rest, walk, and don't lift until it's 100% better.

subversive99

Good idea to book a massage, do you think?

Sued0nim

subversive99 wrote: »

Good idea to book a massage, do you think?

I wouldn't - I'd let the inflammation go down with the ice, rest, ibuprofen and see how stiff you are

wolfsbayne

I had this happen to me. I didn't lift for a couple of weeks until the pain subsided and when I started again, I backed off on the weight and focused on form before I started upping my weights again.

Cherimoose

subversive99 wrote: »

Pretty sore all night, and tender this morning to the point that I can't bend over in my chair to plug a USB cable into my computer on the floor. Any suggestions from the experienced lifters out there on movements to loosen it up so I can lift again on tomorrow as scheduled?

The cautious approach is reduce the weight and work on form, and don't lift heavy until the pain is gone. Use the leg press machine to maintain strength.

For the injury, light, frequent stretching & movement, and warmth. Ice slows circulation & healing. Here's a stretch for that area:
https://youtube.com/watch?v=m0kMPOfxPos

Were you twisting to the side during the squat?

maxit

Just in to second the ice/ibuprofen/walk advice from my own experience.
Edited to add - and no lifting until you are completely pain free.

subversive99

I wasn't twisting to the side intentionally, no. I felt my balance start to lean forward and corrected back to upright (at least that's what it felt like), and then I felt a twinge. After I finished the set I realized it was tender and didn't do my remaining squats.

I don't have a gym membership, we have a power cage at home with a barbell and plates, along with dumbbells up to 45 lbs, so leg press is not an option.

I actually had my wife taking a video of this set so I could post for a form check, so here it is. Apologies for the crappy quality, but any thoughts are welcome. Video linked below.

https://drive.google.com/file/d/0B1jtcc0nOl1bYy1jNEp0S0lZSEU/view?usp=sharing

eric_sg61

It was probably your SI joint and yes it can hurt like hell for a few days to week after it happens. It has happened to me before. It is usually caused by having your hips too far back and/or torso too far forward and your hips shooting back out of the hole. There are a few videos on youtube to show how to work some stretches for the SI joint. Here is a pic of the joint

AllanMisner

Rest. And do some research on form before going back to it. Next time, be sure to spend extra time warming up (e.g., squat with the bar only) and use that to check your form. I’d also consider lowering the weight until you know you’re 100%.

Brolympus

OP were you increasing weight/reps significantly for this workout? Sounds like after you heal, try working with a bit less weight and doing a couple more reps per set with full ROM. I would definitely take some time away from squat work or deads (or anything requiring tension from your lower back for the lift) and let it heal. Plenty of other stuff you can still work on in the meantime.

subversive99

AllanMisner wrote: »

Rest. And do some research on form before going back to it. Next time, be sure to spend extra time warming up (e.g., squat with the bar only) and use that to check your form. I’d also consider lowering the weight until you know you’re 100%.

I've been doing research on form and trying to maintain what I believe to be good form, was my form particularly bad in the video? Definitely interested in specific comments on that.

I did two warmup sets of 5x85lb, then the main weight in the video was at 175lb. I have been following the stronglifts progression of adding 5 pounds per workout.

ncahill77

Definitely don't lift until it is better, think of it this way, better to skip 2 weeks and get better than not be able to lift for months because you made it worse.

subversive99

Assuming a couple weeks off from squats to rest, suggestions on what to fill the time with? As I mentioned, we have a power cage with bar and weights, treadmill, and dumbbells up to 45 pounds. Stronglifts includes squats on every workout (3x per week), so I'd definitely like to find something to do in the meantime.

AllanMisner

I don’t see anything exceptional from the video. But there are a few things you can work on. You don’t lean far forward, but there is a very slight lean forward. That is probably more from your weight distribution (you carry most of your bf on the stomach). Overall, you seem to have decent side to side stability.

IMO, you haven’t developed the core strength in the abs and lower back necessary to go past this point. While you’re taking time off equating, I’d work on that (hallow holds, dragon flags, super mans, etc.). If you’re still hurting in 72 hours, you might have a more significant injury (but I don’t think so at this point). When you get back to squatting, drop down in weight, and start the progression again.

subversive99

AllanMisner wrote: »

When you get back to squatting, drop down in weight, and start the progression again.

How far down would you say I should drop? Are we talking all the way back to just the bar here, or somewhere in between?

subversive99

AllanMisner wrote: »

(you carry most of your bf on the stomach)

Also, don't I know it! Gah!

AllanMisner

For the first workout, I’d just go through the motions with the bar, maybe working up to 95lbs (a little over half of what you had). And really work on keeping the core tight throughout the movement.

AllanMisner

subversive99 wrote: »

AllanMisner wrote: »

(you carry most of your bf on the stomach)

Also, don't I know it! Gah!

You’re not alone there. Just realize that the weight distribution does impact your body movement pattern (as you lose fat, your distribution will get better).

Cherimoose

subversive99 wrote: »

I actually had my wife taking a video of this set so I could post for a form check, so here it is. Apologies for the crappy quality, but any thoughts are welcome. Video linked below.
https://drive.google.com/file/d/0B1jtcc0nOl1bYy1jNEp0S0lZSEU/view?usp=sharing

As i suspected, your right foot points out more than your left. Pretty common with right-handed guys. That can cause a rotation and instability. To fix that, try stretching your right calf a few times a day for 30+ seconds. Here's how:
https://youtube.com/watch?v=CkgkmbXz8Mo

In the mean time, you can do split squats to maintain leg strength. It's pretty easy on the back.

subversive99

Cherimoose wrote: »

As i suspected, your right foot points out more than your left. Pretty common with right-handed guys. That can cause a rotation and instability. To fix that, try stretching your right calf a few times a day for 30+ seconds. Here's how:
https://youtube.com/watch?v=CkgkmbXz8Mo

...except I'm left handed....

LyuboslavZdravkov

If I were you, I would rest and stretch. Many people underestimate stretching, but in fact, it really helps muscle recovery.