Did some squats last week...now my lower spine region is stiff & sore

[Schmoove]

How do I rehab this shyt brehs? I think my form was fukked up a little bit.

I've tried the basic stuff you see on other websites (stretches, etc) but it's still not quite getting it.

Any tricks?

 

[infamous212]

Had the same shyt. Doin hyperextensions helped me.

 

[Spliff]

Are you doing this at the bottom of the lift?



If yes:
-Stretch hips and hams
-Only go as deep as you can without tucking your butt. Yes, this might result in a half-squat. In this case you'll be progressing form before progressing weight.

If no:
-It's low back fatigue.

 

[Crakface]

Stretch before you work out and take a weak off of no lower back lifts if you have too. Doing dead lifting and squats in the same weak sometimes i gotta fall back and go extra light or just not do anything.

 

[MMS]

do you normally squat?

if not, what weight did you start at?

 

[Crakface]

Once you get up into the 275's and up's the strain on your back is going to begin, especially if you're in your 30's. Be careful. I deadlifted 305 and i felt the first signs of age the next day.

 

[Formerly known as...]

It could be beginners soreness. I've had this when ive stepped away from squats for a while then go back to it.

 

[Schmoove]

Had the same shyt. Doin hyperextensions helped me.

What exact regimen did you keep with these?

Little more info: I did NOT go all the way down on the squats. Was only squatting about 225lbs (3x12).

Took a week off of any workouts. Only did stretching at home.

Fast forward to this week. Did some warm ups/stretching/jogging on Monday. Same thing today. Soon as I started to jog, I felt my lower back tighten up like FUUUUUCK

Now it's hard to walk or anything.

Help me out brehs. I hope I haven't fukked up.

 

[Schmoove]

Anybody?

This shyt is status.

I'm cool as long as I'm not standing up.

 

[semtex]

week 1: squat heavy + deadlift light

week 2: deadlift heavy + squat light.

 

[MMS]

do you normally squat?

if not, what weight did you start at?

 

[Schmoove]

week 1: squat heavy + deadlift light

week 2: deadlift heavy + squat light.

Elaborate.

Because if you're suggesting I lift in THIS pain, you'z bout to get negged my boy.

 

[Schmoove]

I normally squat every other week. Took a week off from lifting altogether. Came back doing my normal monday lower body workouts (squats, lunges, etc). Felt the tightness in the lower back a couple of days later. Nothing major, just a little nagging. Toned down the workouts that week by going mainly cardio.

Came back this week...worked out (cardio) Monday, everything went fine. Worked out today...cardio...now I can't stand up straight without cussin.

 

[semtex]

Elaborate.

Because if you're suggesting I lift in THIS pain, you'z bout to get negged my boy.

Just tellin you what to do so u don't snap your shyt up or overtrain

 

[infamous212]

What exact regimen did you keep with these?

Little more info: I did NOT go all the way down on the squats. Was only squatting about 225lbs (3x12).

Took a week off of any workouts. Only did stretching at home.

Fast forward to this week. Did some warm ups/stretching/jogging on Monday. Same thing today. Soon as I started to jog, I felt my lower back tighten up like FUUUUUCK

Now it's hard to walk or anything.

Help me out brehs. I hope I haven't fukked up.

Really I just added 10 or 20 of these to my normal routine maybe every other day