Do you get lower back pain the day after squatting at the gym? So do I, here's how to overcome it...The day after heavy or deep squats I almost always get pain in my lower back, just above the top of my buttocks.
Now this is caused by one of two things:
Either you are squatting with incorrect form and are using your back to lift the weights, this occurs when your back is stronger than your legs. In this case drop your weights in half and start to concentrate on your technique. There is no use using a large weight if you are not training the target muscle group.
Now if your form is good then it is most likely that your hamstrings / glutes have tightened up overnight as you slept. This pulls your hips out of their normal alignment and causes pain. To aleviate this is quite simple.
Either you are squatting with incorrect form and are using your back to lift the weights, this occurs when your back is stronger than your legs. In this case drop your weights in half and start to concentrate on your technique. There is no use using a large weight if you are not training the target muscle group.
Now if your form is good then it is most likely that your hamstrings / glutes have tightened up overnight as you slept. This pulls your hips out of their normal alignment and causes pain. To aleviate this is quite simple.
combating the Pain
You will need to stretch, as soon as you stretch you will feel the tightness and some small pain both in your hamstrings, maybe glutes and of course in your lower back.
Stretch out until the tightness is gone, do this as a first thing in the morning, you may find you have to do it again in the afternoon and again the next morning.
Start stretching between sets, all your muscle groups. Have a good stretch session for each muscle group at least once a week.
Personally I need to stretch my hamstrings and chest more than any other groups - you'll probably find it the same.
You will need to stretch, as soon as you stretch you will feel the tightness and some small pain both in your hamstrings, maybe glutes and of course in your lower back.
Stretch out until the tightness is gone, do this as a first thing in the morning, you may find you have to do it again in the afternoon and again the next morning.
Start stretching between sets, all your muscle groups. Have a good stretch session for each muscle group at least once a week.
Personally I need to stretch my hamstrings and chest more than any other groups - you'll probably find it the same.
Over a period of weeks you will find that the lower back pain decreases and disappears, but you have to continue your weekly stretching regardless of whether you are in pain or not.
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