Lunges/Squats back pain?

Kaolru
Kaolru Posts: 30 Member
in Fitness and Exercise
I have back problems, but they are in my mid-back, and when I'm doing squats or lunges, I feel pain in my lower back. It isn't excruciating or anything, but it just feels like my spine is being pinched. I want to say crushed, but that makes it sound worse. Feels like everything is jammed together in one point and needs decompressed. I assume it means I'm doing something wrong, but I've been checking my form and I seem to be doing it correctly. I can't do a full squat, or at least it doesn't feel like it. I don't feel the lunges or squats in my glutes or hamstrings at all. Not during or after, which also makes me think I'm doing it wrong.

Are there any other glute/hamstring workouts that may be a bit easier on my back? I'm an equine hoof trimmer, and I work those muscles the most when I'm trimming, but it'll leave me unable to move the next day. I need to make them stronger in order to do a better job.

Replies

  • christa96
    christa96 Posts: 153 Member
    Are you focusing on keeping your core tight when you are squatting/lunging, too? That's what I was doing wrong when I would feel discomfort in my back (mainly when squatting). Also, when you come up from the squat, are squeezing your glutes tight? You might feel it more if you are not. Just a few thoughts...
  • Kaolru
    Kaolru Posts: 30 Member
    Hmm, I may be neglecting the core aspect of this exercise. I'll have to keep that in mind and try to remember to do that.
    I haven't been squeezing either, so I'll try that as well. Regardless, I am still going to look for other workouts to do just so I don't feel like I'm doing the same thing all the time.
  • RoryKK
    RoryKK Posts: 2
    Dont continue doing anything that is causing pain in the back it will probably make things worse. Some yoga would be good or a visit to the chiropractor. Dont try and rush it. It can take a little while.

    Rory K
    http://backpainfixed.net/
  • rileamoyer
    rileamoyer Posts: 2,412 Member
    Dont continue doing anything that is causing pain in the back it will probably make things worse. Some yoga would be good or a visit to the chiropractor. Dont try and rush it. It can take a little while.

    Rory K
    http://backpainfixed.net/
    This ^^^^^ From a gal whose DH was permanently disabled due to messed up back it is important to get medical attention first!!!! If the chiro and yoga don't help, see a specialist.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    I second yoga, and get it checked out if even non-weightbearing exercises cause pain.

    For yoga, see if you can do locust gently and have it not flare up. If so, you might progress (after doing more yoga for a few weeks or months) to an exercise I like that adds weights. In locust position for the lower body, before the contraction, add leg weights. Do one leg at a time straight-legged like locust with one leg. Do them in reps and sets like weightlifting. Then bend both knees 90 degrees and lift, one leg at a time, in reps and sets. You can eventually add as much weight as you like, using bands or whatever.

    The traditional way to increase strength in locust is to use your arms for leverage and balance and bring your lower body way on up! That sounds awesome, but I can't do it due to an upper back issue, lol.

    Glute bridges/hip thrusts are great for glutes instead of squats, but I'd start with the yoga and weighted yoga first. It's easier to control the small amounts of weights(or bodyweight) needed to get a good basic foundation, imho. Ballet moves to the back are also awesome for a great foundation. Or cable kickbacks at the gym :)

    As much as possible, try to lengthen your lower spine while working it by tilting your pelvis towards the front with your abs and by squeezing your glutes, too. It protects the vertebrae from getting too squished together during all those back moves. Good luck!
  • SirDoctorofTARDIS
    SirDoctorofTARDIS Posts: 113 Member
    I'm not a huge fan of chiropractors. In my experience they manipulate the joint (crack it) and expect you to come in several times a month (a patient of mine went in to see a chiropractor 3x/week). While manipulation can be beneficial you should see a physical therapist or athletic trainer to give complimentary exercises to use the muscles around the joint to help keep it stable and "in place". You also might want to get that checked out by an orthopedic doctor because it sounds like it could be a herniated disc or one of the spondy injuries.

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