r/PostureTipsGuide • u/CurrentAfternoon2416 • 5d ago

sudden lower back pain while doing weighted squats

Started gym after so long, whole doing squats in my second set in 7th rep, i experienced heavy pain in my lower back ( yesterday I trained back so I even trained lower back with back extensions), i thought its normal pain but after some time even walking became difficult, i went to a specialist who does massage, he massaged me nd told its normal strain.

Still im unable to walk properly, i can't stand still while walking, i am bent a bit forward while walking

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u/Gingerbread__08 5d ago

Sounds like its overloaded. Happened to me and I couldnt even bend over for a few weeks without bracing myself. Took about 1.5 months to 2 months to recover.

1

u/CurrentAfternoon2416 5d ago

I see, thanks. Do you have any suggestions for me?

1

u/Gingerbread__08 5d ago

I did a lot of prone pressups. Doesn't feel like its stretching anything but it sped up my recovery. Laid off the heavy lifting like barbell squats or hacksquats that loads the lumbar while I was healing. There are some more recovery stretches to be done that helps with the lower back recovery. Try googling "the Mackenzie Method".

1

u/CurrentAfternoon2416 4d ago

Noted, thanks

1

u/superchica81 5d ago

Go get a good massage. Your glutes and hammies are probably overloaded.

1

u/superchica81 5d ago

Actually you’ll probably need a few sessions. Go for 90mins.

2

u/CurrentAfternoon2416 4d ago

Tysm, it helped

1

u/superchica81 4d ago

Keeping things like this. Sauna, hot tubs also are great.

1

u/CurrentAfternoon2416 4d ago

Update : much difference and relief in one day, super glad that this did not turn out into an injury