>hurt my back like a week ago on squats >havent trained

>>42288524
what do you think is hurt in the back?

>>42288527
No idea. But lower back hurts to go into flexion

Have fucked my shit up from heavy deadlifts and from T-bar rows. Let it heal, and make sure in the future you always incorporate a solid warmup every time you train.

>>42288524
Ive had this problem since they day i started lifting, welcome to the club :)

>>42288546
So I guess I should just stop doing squats. Any decent alternative that wont require me loading up weight on my back

>>42288524
form nigger

>>42288563
Forms fine

>>42288524
>>42288536

I got the problem from deadlifts. I was deadlifting too heavy, too often, and eventually the tendons in my back wore out. Your lower back especially is just a sheath of tendons. Your muscles may be able to recover from heavy training, but that connective tissue can't. You've essentially overloaded your tendons, they are structurally damaged, and they will take several months to heal partially and upwards of a year to return to full functional strength.

Welcome to the club. Stop squating. Get on a brosplit and wait it out

>>42288622
Man that sucks I'm still early into novice stage. Squat was only 2 pl8

>>42288622
What program do you recommend?

>>42288585
You can't say that without posting a vid, nig.

You should take more than a week off. More like 3 weeks, then do a week of rehab stuff. You sprained your erectors, from the sound of it.

>>42288585
>>42288524

Are you this guy?

https://www.youtube.com/watch?v=UpN4-DN1Pr4

>>42289019

oh my fucking god

https://www.youtube.com/watch?v=HYIB14cesJ4

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>>42288585
>hurt back doing squats
>its not me, its the lift. I can never be wrong

>>42289035
snap city, here i come

>>42288524
Literally happened to me, had to do bicep curls, shoulder exercises, and cardio for a whole month while my back was getting better. One of the most annoying times in the gym, you really gotta start treating your back ASAP. Cold/Hot pack it everyday, easy stretching after a week, do not do any kind of lifting with it until at least four weeks have passed, and then drop your weight by quite a bit and work it back up WITH PROPER FORM.

It's a seriously annoying time, best of luck OP

>>42288524
>>hurt my back like a week ago on squats
how

>>42289035
>strict form

>>42289019
no

>>42289083
Is standing OHP with rippetoe's hip dip bounce thing ok

>>42289206
yes. That was actually the form used in olympics when it existed. But I can't do it correctly so I just do ?strict? OHP

>135 squat
I remember my first week lifting

>>42289314
Thats like 100 lbs less than what I was doing

>>42288524
>like a week ago
WEEK AGO
FUCK WITH US AND THEN WE TWEAKIN HO
TWEAKIN HO

>>42289536
lol old memes are still funny today! XD

>>42288524
lumbar inflamation/lumbago

I had the exact same.
No squats at all for one month, focus on recovery, flexibility. Don't skip warm-up (10 mns min, whole body)
When you go back to squatting, switch to low-weight high-rep front squats. The form brake-down that causes lumbar problems is automatically corrected with front squats, the weight makes you fall forward if your forms starts to go. Forget about numbers on squatting forever.

That or keep fucking up your back 'til it's beyond repair. Those lumbar episodes will come back, until it becomes chronical.

>>42288524

It takes more than just a week to recover from that kind of injury, even if you feel better. You should have given yourself at least three weeks minimum.

Do back pain stretching exercises and keep off the heavy back shit for at least a month or two

>>42288559
leg press machine, quad machine, ham machine, weighted lunges, goblet squat. I dont squat either, i do those instead

>>42288524
Your form is not fine otherwise your lower back wouldn't hurt.
OP, watch this.
https://youtu.be/H94A_kayCJ0

You are probably squatting like Alan is in the left hand side of the video. This helped me a lot to fix my form and no longer feel back pain. Now I only push with my legs.

>>42288650

Yea it can happen to anybody at any time. Those cartilaginous tissues can grow and strengthen but it takes much longer than muscles because they have a very poor blood supply. If you truly wait a few months you should be able to start some very, very gentle back training again. Every situation is different; as a rule of thumb though, don't try to squat 2pl8 again until a year has passed. In the long run you will be happy you waited and let it recover because if you fuck it up again the clock restarts.

>>42288696

Its really up to you. I just recommend you stop training your back for a few months and don't try the movement that injured it again at the same intensity for a year. There are also supplements you can take to speed up the healing and repair process.

>>42290269
I've seen all of his squat videos. Mine dont look like that

>>42290269
It was probably butt wink that fucked it

>>42288559
Nah man just take some time for it to heal then really work on stretching, mobility, and form for squatting and deadlifting, i only pull it once every couple of months now and its usually only when im trying to go heavier than i should and my form starts to break down

>>42288622
I am maxing out every day on deadlifts. it's been 5 days, i dont feel soreness or DOMS, but the weight isn't that high, my one rep max is still on 390. Once i go past 400 i'll just stop and move on to another exercise. Am i gonna die?

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This is what you get for sitting on your fat ass shitposting and playing video games for 8-12 hours a day and then waddling into the squat rack once in awhile.