Satures hurts loins. Pain in the lower back after squats

Why after squats hurts a loaf?

As practice shows, the main reasons for the appearance of problems with the back and the lower back is non-compliance with the exercise technique. That is what entails various injuries. No one is insured - nor an experienced nor newcomer.

Main types of painful sensations:

Muscular microtraums. Arise as a result of overwork and stretching muscle fibers. As a rule, arise as a result of a good load. This is a natural and normal process for muscle growth. Characterized by pulling pain.
Osteochondrosis. As a rule, it occurs in the lumbar department due to the deformation of the spinal column.
Pinching nerve. Due to the high mobility of the vertebrae, they can pinch the nerve endings and cause very unpleasant and sharp pain.
Intervertebral hernia. If the hernia is quite large, it can irritate the nerve or cause inflammation of the surrounding tissues. This will be accompanied by pain in the back.

We will understand in more detail what each of the above problems.

Muscular pain

You can say the safest and even natural, after performing squats. When we feel it, we say - "pulled the lower back." But in fact it is not quite right:

When performing squats of the back muscle at the level of the lumbar department are actively involved in the work. Therefore, the muscles of this area naturally can later spit from fatigue.
The discomfort may remain for 2-7 days, depending on the degree of overwork and the restorative abilities of the body. Even with the right technique of execution.

When working with a lot of weight, a certain part is compensated lumbar muscles. Those, your muscles are not yet ready for this weight, so the body evenly distributes the load. With muscular pains, a good agent will be:

warm baths,
regular warm-up
warming ointments.

Osteochondrosis of the lumbar spine

As a rule, such a disease is formed for years, and squats only worsen the situation. So that this does not happen, it is better to work with small weights, while you can use a special orthopedic belt, which will give the spine. Additional support:

If there is such a disease, you can nail, but carefully. And this means that the steady observance of the implementation technique - required condition.
It is better to publish it several times with an empty vulture, But make it the most technically as possible.
In addition, the best solution will be squatting SUMO. Due to the wide legged foot of the waist, the amplitude of movement is reduced.

The type of pain during osteochondrosis of the lumbar department is sharp. As a rule, it may appear both when performing the exercise, and the next day, within 12 hours after training.

Pain sensations are sufficiently unpleasant, cause discomfort with a duty of the seat and bending the lower back:

With this situation, it is better to reduce the load or exclude it in general.
With a strong pain syndrome, painkillers can be used for the prescription.

Pinching nerve

It happens almost instantly, as a result of nerve transmission with muscles, cartilage or tendons. Still a second ago, everything was fine and there is a sharp pain.

The degree of pain syndrome will depend on the strength of transmission. It can be so strong that you can hardly walk, and in the worst case - in general you can easily move. Then you need to urgently cause an ambulance aid.

If they were in such a situation during the squat - throw off the barbell back or go down the downstream, until it is putting it on the safety framework. In such a situation, it is worth abandoning training and go home.

In most cases, the painful syndrome is not strong at the beginning, but the next day can exacerbate so much that it will be hard to walk. It is recommended to turn to the doctor.

The reasons for which the nerve pinched may be somewhat:

The presence of intervertebral hernia;
Rounding back due to not proper technique;
Too big weight On the rod, with which the muscles did not cope.

Intervertebral hernia

Quite frequent phenomenon not only among athletes, but also ordinary people. As a rule arises due to raising large weights with rounded back, non-compliance with squat techniques. The vertebrae is not withstanding such a load.

With intervertebral hernia, you can train, but you need to do it right. It is recommended to regularly undergo a survey and follow the state of hernia.

fitSpine.ru.

After the squats hurts the lower back - causes and treatment

Why spin hurts

Here are the main of them:

Pinching nerve.
Intervertebral hernia.
Consequences of supercooling.

Muscular pain

Osteochondrosis

Pinching nerve

Most often happens so that the pain during the exercise is not so strong to prevent you from reaching the house. But in the evening, or the next day, it exacerbates so much that you can not move. In this case, it is also necessary to cause help. It is necessary that the doctors remove pain syndrome and eliminate the problems of pain.

Why it happened:

You had hernia, and she grabbed the nerve.
You rounded back
You took too much weight, as a result of which the exercise technique suffered.

There should be no self-medication here. Only qualified medical care.

Intervertebral hernia

In the process of training, you need to follow the dynamics of changes in hernia. If it grows, nurse in no case.

If the spin pain is experiencing a spin pain in a person having a hernia - you need to try different options: from weight loss, before changing the exercise option (maybe it is worth moving into the Smith car).

Treatment is carried out according to indications. If you find your own individual ways of squats, you have no pain - all is well, do. Just regularly examine herriation for changes.

Supercooling

The cold may be associated with the gym, and maybe it does not apply to it.

Most often, in the gym, sweeping can be reached under the stream of cold air from the air conditioner. In the risk group of a girl who loving to greet the lower back.

The effects of cold on bare skin may cause inflammation of the cerebrospinal nerves. It is very painful. The pain will appear within 12 hours after the exposure of the cold.

However, most often pain after the cold is not connected with the gym, this is a consequence of a negligent attitude towards his health.

Inflammation is treated outpatient, but sometimes you need to lie on a week to a hospital for better treatment.

How to squint so that the back is not sick

Consider the main mistakes or negligence that lead to the pains in the back after the squat.

Feet narrowly delivered. With this, the location of the stop spin is forced to be severely bend forward. It turns out that when you get up, the weight is pushed not legs, but back. It turns out that this is not satisfied, but some strange rodged traction. Legs need to be placed wide. At the same time, do not forget to breed socks on the sides, as well as knees.
The bar is not located on the muscles of the back, but on the neck. In this case, you risk earning more and cervical osteochondrosis. Lady with a barbell on the neck is dangerous and the fact that the load on the lower back will increase.
You lowered down the head during the exercise. That is why it is impossible to make such misses. A look during the squat should always be fixed straight. If you curb the neck, it is reflected in the entire spine. Including on the lower back.
You are well warmed up. Always knew the lower back. Try it.
Bad stretching is a frequent cause of many injuries and pain. Any exercise can be performed correctly only with a good stretching. And again - thoughts.
Keep the lower back in warmth.

Coming to the gym Remember that at least sports results And important, health should always be in the first place!

fitNavigator.ru.

Why is the loin hurt after squats with a barbell?

Very often had to hear about how many athletes in the hall complain about pain in the lower back after performing squats with a barbell. In this case, this problem pursues not only newcomers, but also enough experienced athletes. What is the reason and how to avoid it?

I will start with the fact that pain is different - it can be both painful sensations in the muscles and quite a specific articular pain in the lower back. The first type is a normal phenomenon and does not pose any threat to health, since such pain is associated with micro-injuries. muscular fabricwhich is quickly restored. The second type is more serious and indicates the presence of a traumatic load on the spine due to the violation of the technique of execution.

Why spin hurts after priests with a barbell?

The main reason for the lower back pain after performing the crits is its flexion at the bottom point of the exercise. Most athletes, performing squats with a bar, allow small lumbar bending at the very bottom of the amplitude, while the blades can be reduced, and the back is perfectly smooth. When working weight is not very big such a violation of technology does not lead to painful sensations, however, with an increase in working weight, the traumatic load on the lower back increases, which leads to pain in this area. Over time, if you do not pay attention to it, it can lead to severe chronic back injuries.

How to avoid back pain after squats with a barbell?

First, learn how to do the exercise correctly, not allowing the bends of the lower back at the bottom point. To do this, reduce the working weight and try to nag less deeply.

Secondly, try to divert the pelvis as follows back. Ask for training partner or trainer to trace your technique - whether you flex a lower at the bottom point of the exercise.

Thirdly, as prophylaxis, after completing the priests, perform hyperextenia - 3-4 approaches of 15-20 repetitions. It will strengthen your lower back and guaranteed to remove pain.

iron-Health.ru.

Hurts loins after squats with a barbell

Why the loin hurts after squats and how to deal with it

It happens that after squatting a hurt hurts, although during the exercise you did not feel any discomfort. This happens if you have done something wrong by exposing the muscles and the spine too much load. But also the bottom of the back may be sick for other reasons. Let's figure out why it can specifically be pain and how to deal with it.

Why spin hurts

Lumbar region The backs can hurt for various reasons.

Here are the main of them:

Muscular pain. As a rule, in the case of squats, this pulling pain at the bottom of the back.
Manifestations of osteochondrosis of the lumbar spine.
Pinching nerve.
Intervertebral hernia.
Consequences of supercooling.

Muscular pain

When the belt begins to hurt after the squat, we say this: I pulled my back, or threw it. In fact, if we are first time or gave too much load, the lumbar backyard of the back in 90% of cases will be sick. And also, if you have not disappeared enough to the lower back, which most often happens, there will be long pain.

The discomfort will continue for 2-7 days, depending on how much the muscle has been thrown.

With the right technique, the bottoms of the back should not hurt much.

Excessive pain is the consequence of the fact that you compensated for the overweight weight of the rod by the work of the muscles of the lower back. Most likely, you more needed tilted the body forward. And from the bottom point, they went through the muscles of the back and then the legs. Either twisted the back at the bottom point. These are incorrect embodiments of squats, they are dangerous for your joints and muscles. Just here you can disrupt your back.

If you have a muscular plan pain (you will understand when it is a joint, and when the muscle), use warm baths and painkillers. Follow the instructions attached to oats. Ask someone to flush the sick muscle with your hands, it will hurt, but it is necessary! If the pain is not too strong, you can make an approach of hyperextenia for warm-up to disperse the blood in the novel muscle.

If the pain is enhanced, and the lounger formed a bruise or yellowness - better contact a traumatologist.

Typically hurts from the tailbone to the bottom of the chest.

Osteochondrosis

When osteochondrosis, it is recommended to squat with small weights and strictly in a special belt. We recommend to use an orthopedic belt with solid rigids instead of athletic belts. It is necessary that your spine has an extra support.

Find out which belt you need you, you can have a doctor at any ultrasound center of your city. At the same time specify and diagnose.

If you have a sick lumbar department, the more impossible to tilt and round up during squats. Make sure that the rod does not pull you forward. To do this, put the legs wider. Remember how in the breed of Sumo? The wider legs, the smaller the amplitude of the waist movement. It is good for your back.

By the way, improving the technique, you reduce all the risks to zero to aggravate the situation with your back.

With osteochondrosis, you can feel sharp pain during the exercises on the back. It is most often happening that discomfort occurs the next day or within 12 hours after training. You can't get bend without pain, it's hard for you to sit for a long time, because pain is enhanced.

What to do? While you have sharp pain, eliminate the load for the back. It is better not to go to the gym in general until the pain subsides. It is necessary to seem a neurologist, or visit the ultrasound center, there you will advise you the right orthopedic belt. The latter will be your best friend for life.

Doctors can register anesthetic injections or special vitamins for the nervous system. Then, when the pain subsides - you can start training. And be careful - pay attention to any discomfort. And do not listen to the coaches who convince you to spit on all these caution. They are not doctors and never were. And if that, your back will hurt, and not them.

Pinching nerve

This happens suddenly and instantly. You just did normally repeat. And then sharp pain, and here you barely go. Sometimes pinching occurs at the bottom of the squat, and you cannot get up. Well, if you worked in Small - you can put the bar for the nearest block. And how to be with a barbell, if you are not at melt? And if there are no insuring?

Throw her back. If the people behind you are - warn them so that no one has suffered. Then focus on circumstances.

If you can't walk, or do it with difficulty - call ambulance directly into the gym.

Most often happens so that the pain during the exercise is not so strong to prevent you from reaching the house. But by the evening, or the next day she

fITS-NN.RU.

Lastanas and squats: how to remove the risk of injury

Learn how to embody it right to protect yourself from getting an injury. important advice and examples of solving the problem.

Squat - It is a serious exercise for a set. muscular mass Foot, rounding the buttocks and the most powerful push of testosterone emission into the body, due to which the total increase in force and increasing the volume of muscles occurs.

Many occupy the correct initial position, follow the technique of movement, even foot legs occupy a right position, but there is one nuance that most do not pay attention to. At the bottom point of the squat, the loin, this small plot is 10 cm. In height, rounded, and this is a direct path to an increased risk of injury. After all without a healthy loin, you can forget about squats.

To avoid this, you do not need to squat on ½ all the amplitudes of movement, because the result drops by 50%, but also to nail to the parallel hips with the floor, when the pelvis goes a little under the torso, it is also impossible. Each fortress loins is different, some can shoot 100kg., And others will feel a sharp pain and darkening in the eyes of 180kg, but it is not worth risking, it is better to study how to do it.

The lower back is interrelated, for this you need to develop flexibility and clearly coordinated work of the joints, especially it is important for heavy working scales, in basic mass climbing exercises.

Views of the position of the back

There are 3 position of the lower back, in which it is during squats:

And - when the loin is convex
In - when the loin is straight
C - when the loin concave

When you hold the neck with a decent weight, and with the average too, the convex loin, it is like an atomic reactor of increased danger with a violated security system, can shoot at any time.

The direct state of the loins is safe and does not have a special impact on the strengths.

A concave loin, in the lowest phase of movement, is also dangerous, since the load on the vertebrae of the waist is increasing due to the belling of the spine, you are driven by it, causing a critical load.

The correct embodiment will be when we fall from a slightly convex lower back, and in the lifting phase, literally after 5 cm. It goes into a straight position. To learn this, become sideways to the mirror, take a blank neck and practice, perhaps you will leave for it not one week, but a healthy loin is more important.

A small rounding, does not give the loin to become concave, it is a very important moment of squats and broan traction. Believe me, it's better a healthy loin than a gunned muscles.

How to learn to remove the convex lower back

If you, a partner or coach saw that the loin was rounded with a rise, 2 reasons are to blame for this:

1. Anatomical features

Each of us has small flaws in bone tissue, they cause discomfort in motion and even lead to pains in the joints, while others do not have anything like the technique.

Solving problems:

To eliminate this shortcoming, try different racks, change the position of the legs, do not forget the quits in the Smith machine, if it does not help, try for the squats of large weights and dumbbells, only understandable things will be along the body. For those who are high growth, pay attention to the development of flexibility in the joint of the ankle, it may have a key solution to the problem.

2. Bad stretching biceps honey

When the back of the hip has a low degree of flexibility, then in order to lower the rod to the right position, the pelvis begins to deviate from the correct amplitude of the movement. At this time, the crusted thigh muscles do not give the pelvis to take proper positionThey keep him, at this time the lower back is not straightened and becomes convex.

Solving problems:

To solve this problem - pay attention stretching exercisesYou can also use squats with a barbell on straight hands and from the gury.

These 2 exercises make it possible to squint with the right trajectories when the back is straight, the hips are spread, the biceps of the thigh stretches, which improves its flexibility, and the lower back the ability to be in a flat position.

For those who are teapots in working with burdens, squat from the gay, squatting on straight arm with a barbell more suitable for experienced athletes.

If you start squatting, leave the pride at home, study the basics of the technique of movement, to do it with weight of our own weight looking at yourself in the mirror or using the advice of the coach, do not be ashamed of this and build yourself a super construct of fitness and bodybuilding.

When the waist shoot, you will regret that you do not have the necessary luggage knowledge behind your back. Therefore, in a bundle of the loin and squat a complete connection, use the above tips and go with a bright path to the development of power and muscle volumes.

bombatelo.ru.

Hurt the lower back after exercise: why pain appears after training and lifting weight or squats with a barbell

When the loin hurts after physical Loads - This suggests that a part of a human musculoskeletal system, which, when lifting weights, falling or performing any exercises is experiencing the greatest load.

The vertebral bodies are formed by a durable bone tissue, however, under certain conditions, their strength is reduced.

Because of this, the risk of injury and under normal circumstances increases.

The reasons

The most common cause of rapid pain is connected with weight lifting. What to do to prevent spinal damage When lifting weights, a number of rules should be observed:

pre-identify the approximate weight of the subject;
the feet must be located next to the object on the width of the shoulders;
to maintain equilibrium, you can slightly set one leg forward for 5-10 cm;
one hand needs to be understood from the bottom, while another worst it on the other side;
when climbing the back should be straight, the load should be shifted to the leg muscles;
the subject at the moment of raising should be kept close to your body - this will help reduce the load on the belt of the upper limbs.

Compliance with these rules will help avoid injuries even when picked up rather heavy items. It is important to comply with the sequence of actions and not hurry.

Heavy and monotonous work

After a long-term work associated with physical voltage, there is often pain in the lower back. The reason for it lies in muscle overwork. This state is not hazardous, symptomatics usually disappears in 2-3 days.

However, it is impossible to exclude the fact that pains may appear as a consequence of the spinal injury. Regular physical exertion without sufficient training leads to permanent tissue microtrams. Because of this, there is inflammation and swelling that provoke pain.

Important! Gradually "wear out" cartilage tissue forming intervertebral discs. Therefore, people who are engaged in severe physical work the likelihood of vertebrate hernia is raised.

After running

Often people turn to the doctor with complaints of the back pain after running and fast walking. The emergence of a symptom in these cases may be associated with the following reasons:

running on a solid surface, for example, on the asphalt track. In this case, soft tissues and spine experience a shock load, which leads to microtrams;
unsuitable for sports shoes. This leads to the defeat of the joints. lower extremities, to the uneven distribution of the load on the muscles of the back;
incorrect running technique. Especially often pain in the lower back occurs when a person runs down, tilting forward to the body. It also leads to an incorrect distribution of the load on the musculoskeletal system;
stopping the feet on the heel or sock - for this reason, the muscles are quickly tired, pain appear.

The factors listed above often lead to the emergence of unpleasant symptoms in healthy people.. However, in the presence of diseases of the spine (intervertebral hernias, protrushes, etc.) the risk of painful syndrome is significantly higher.

The most dangerous pain associated with the displacement of the vertebrae. This state arises suddenly against the background of a weakened muscular corset. During running, it can occur when jumping off the obstacle or jumping on a solid surface, for example, on asphalt.

During and after training

Incorrect execution different exercises - This is the main reason for the appearance of ravenrice pain in young patients.

Significantly increases the risk of those people who initially have diseases of the musculoskeletal system, for example, scoliosis.

Damage to the spine when performing various exercises has a different mechanism.

Therefore, for each sport is characterized by its own set of diseases that can provoke classes. Consider in detail these features.

Power exercise

Power exercises are the most common cause of diseases of the musculoskeletal system. The most important role in this is the technique of performing exercises, with non-compliance with which the probability of injury or exacerbation of the disease is very high.

Lifting weights is always accompanied by high load on the vertebral connections. Therefore, often when performing such exercises, protrusions and hernias of intervertebral disks are developing over time. It is possible to reduce the risk of damage with a sufficient workout, compliance with the exercise technique.

note! Often, pain in the lower back appears after the press is fulfilled. It usually occurs when the back is excessive. This leads to an increase in the load on the muscles and the skeleton

Squats with a barbell and a lot

In the execution of squats with a barbell, the way the athlete holds the back. It must be perfect direct - due to this the load is transmitted to the feet, the pressure on intervertebral discs is reduced. Otherwise, the likelihood of the development of protrusions and hernia, which cause pain in the back and lower back.

Another exercise at which there is a significant burden on the back - a rapid traction. Even with its proper execution, an unprepared athlete may have pain in the back. However, this symptom is associated with the overvoltage of the muscles and passes independently without treatment.

In case of non-compliance with the technique of performing traction, when the back is not sufficiently straightened, too large weights are used, damage to intervertebral disks is used. The pain appears not immediately, in some cases a person can train for several months while the disease does not begin to manifest itself.

When the press is swing, when performing drums

When performing these exercises, the load on the spine is not so highTo provoke damage to intervertebral disks. The occurrence of pain after occupy is most likely due to muscle overvoltage. As a rule, symptoms disappear after several days of rest.

When you do the bar

This exercise is associated with a static load on several muscle groups. To a greater extent, it is susceptible to the muscle corset, which supports the spine.

With insufficient development of these muscles and the presence of diseases of the musculoskeletal system may appear pain in the lower back.

In addition, after execution, the bar often occurs muscular painwhich takes place in 2-3 days.

Types of pain and testimony to appeal to a doctor

Back pain can be divided into two groups:

associated with overwork;
arising as a consequence of injury.

If the pain syndrome occurs after a significant physical activity, most likely the cause is associated with muscle overwork. In this case, there are no reasons for concern, pain passes independently, there is no risk of developing complications.

reference. If the symptom appeared suddenly during the execution of any exercises or when lifting weights, it is likely that it is associated with injury. In this case, you need to consult a doctor as soon as possible.

What to do with exacerbation

There are a number of activities that can be performed to reduce the severity of pain in the lower back. Some of them can be done at home, but they do not have sufficient efficiency to completely deliver the patient from pain.

With pronounced pain syndrome, treatment is carried out with medicines and physiotherapy. The correct use of these methods will make it possible to achieve a fairly rapid restoration of the damaged part of the spine.

Consider in detail the most frequently used methods for reducing back pain.

Vis on the turnstile

This method is shown in such diseases of the spine.as disk protrusions, osteochondrosis, intervertebral hernia. Vis on the horizontal bar for a few minutes 4-5 times a day allows to reduce the load on the damaged part of the spinal column, increase the gap between the vertebrae.

This reduces the degree of nerve, vessels, the nutrition of soft tissues is reduced. However, the effect of Visa is reversible, other methods of treatment should be applied to secure the result.

Massage

Massage is effective as with muscular overworkand in the restorative period after the injury of the back.

Rubber movements contribute to improving the blood supply to the affected area, due to which the process of tissue recovery is accelerated.

In injuries and diseases of the spine, massage should not be carried out without other medical events.

Electrophoresis

This treatment refers to physiotherapy. The method is to affect the affected tissues of a weak electric current, due to which suction is improved. medicines. With reaches in the lower back, electrophoresis with anti-inflammatory drugs are most often used.

In addition to improving drug penetration in tissue, this method has a stimulating effect. Electric current improves metabolic processes in tissues, accelerates their recovery.

Important! Because of this feature, electrophoresis is contraindicated in the acute stage of inflammatory pathologies - in these cases, physiotherapeutic procedures can provoke a deterioration in the patient's condition. Therefore, this method of treatment is prescribed to patients 3-7 days after the start of therapy.

Physiotherapy

Therapeutic physical culture for diseases of the spine is carried out after conducting major medical measures, relieving pain syndrome. Gymnastics includes exercises aimed at strengthening the lower back muscles.

Regularly performing their execution makes it possible to strengthen the muscular corset, which supports the vertebral pillar and protects it from damage. That is why it is possible to significantly reduce the likelihood of exacerbations of the disease.

Injections of painkillers, blockade

With pronounced pain syndrome, doctors recommend treatment With the help of drugs - painkillers and anti-inflammatory drugs. If the cause of pain is associated with damage to the nervous barrel, blockade is performed.

This treatment method is to introduce local anesthetic (for example, lidocaine) to the area where the nerve is located. After that, its conductivity is reduced, pain disappear.

In addition, the intramuscular administration of anti-inflammatory means is shown, for example, diclofenac, indomethacin, etc.

These medicines contribute to a decrease in the production of substances responsible for the development of inflammatory processes in the patient's body. Due to this, it is possible to reduce the edema of tissues, reduce the degree of squeezing of nerves and vessels.

Conclusion

Pain in the lower back after physical exertion is often associated with severe diseases of the spine. Therefore, when this symptom appears, it is recommended to consult a doctor as soon as possible. The specialist will hold the required diagnostic procedures, will diagnose and prescribe the right treatment.

Useful video

Look in the proposed video, how to properly perform a set of exercises with dumbbells at home.

spine.guru.

Lesnitsa | Utility | Do4a.com.

Good, suitable copying paper:

(I understand the "Multi-Chub" and "Some Pasta", but those who wanted pain in the lower back will not object)

********************************************

First of all, I would like to write a preface. What plunged me to study the problems of pain in the spine and the lumbar department in particular.

In at the beginning of this year, I fulfill the squats on a warm-up approach got a sharp pain in the lower back, which good enough about himself to know for a week. Since it was not the first, I basically did not care about this, because This case quickly passed. But I still decided to make a craving on my head. After the warm-up 100 kg and quite a strong pain, I realized that the lower back should not touch. As a result, I got a fairly serious injury, such that I could not be tilted below the knees without a terrible back pain and in the morning I barely dress socks. Long tried to cure "by downloading" on hyperextensions of 10 approaches in each training session, made gymnastics. Nothing particularly helped. He took a picture of the MRI of the lumbar spine. Showed an intervertebral hernia and 2 protrusions. Sent to a neuropathologist. He said that I was very desirable to make an operation, remove the hernia, and that if I jump, run and raise anything heavier than 3 kg, then pizdets will come to me. In short, he prescribed me to disabled. Loser, bougie.

But it's not about this.

For treatment, I headed to the center of Kinesitherapy in Odessa. Roughly speaking kinesiterpia - complex exerciseallowing to eliminate the pain in the spine. There works quite a qualified doctor orthopedic, with whom I have talked a lot about the problems of the loaf and spine (being already savvy in anatomical structure Spine), as well as directly about sports. He took a fairly large list of references, which he recommended me to read.

So, I want to tell the conclusions, both my own and enough many qualified doctors with whom I communicated about the reasons for pain in the back.

1. First of all, the hernia does not hurt. Osteochondrosis - does not hurt. Scoliosis - does not hurt. There are no anatomical or topographic analytics of any anatomical or topographic analytics in the lumbar and sacral spine, which could predize the damage to the spinal nerves. (if necessary, I can prove it on the basis of medical literature and practical examples)

2. Fastening the muscles from above and from below to the rear long sacrilateral and iliac bunch predisposes to damage to these bundles in violation of the synchronization of muscle contraction, especially if the ligaments and muscles are dystropically changed. This can lead to painful syndromes in the berous, sacral, lumbelonic and inguinal areas.

3. The painful syndrome on the line of coal processes may be a consequence of hyperlortosis and large size of the spiny processes, which leads to compression and injury to inter-silent ligaments.

Thus, the anatomical formations in which pain syndromes are formed in the "bottom of the back" should be recognized by ligaments, tendons and muscles of this area, which have long been told the most experienced clinicians.

The problems of ligaments and tendons often cause short-term "striking", and rarely cause long-term pains, so they will not sharpen attention on them.

Our body is enough complex systemin which everything has long been thought out and arranged by nature itself. The fact is that when performing exercises involving the spine, quite strong loads on intervertebral discs and other binding spinal departments occur. In violation of the exercise technique, the exercise is often the risk of displacement of the intervertebral disc, the vertebral itself. The body reacts to it immediately and includes a protective mechanism - strains the muscle. In fact - spasm. In case of spasme, the muscle becomes solid and prevents the integrity of the spinal system integrity.

In addition to the outer muscles of the spine, the spine has enough internal muscles. And they are in most cases the cause of pain. Often these spasmed muscles relax without any problems. But it happens that they are spasched and years "are not relaxing." Roughly speaking, in order not to go into scientific deburs and terms - in order to "relax" this muscle, it is necessary to carry out the work of the nearby muscles and directly. The easiest way to relax muscle is to overload it. How to do this, it is already in principle depends on the place of localization of pain and directly equipment that is present.

I'll tell you in a few words as it was with me:

A huge set of exercises for passive stretching and directly practically power work (But at least 12 repetitions) on the simulators on the back and legs.

An example of a passive stretching exercise: thrust on the bottom block. The weight is moderate, after each repetition, the back is flex and stretched. Foot straight. Those. The back is kept right only in the process directly traction. At the starting point, the spin is completely bent and stretched. It hurts enough for you to say you. Considering that I hardly dress socks, because I could not normally bend it, such a stretching is not easy. But helps.

An example of a passive stretching exercise number 2.

Hyperextension with weight. At the bottom point, the body is completely bend, as stronger as possible. It is also quite unpleasant sensations, but also helps quite strongly.

Regarding other exercises - this isolation on the feet (extension / flexion), the animals with the belonging of the ass (actually the same stretching, the main thing in these exercises does not indulge with weight), pull-up, pull up the top block, traction for the head, thrust dumbbell to the belt (Only instead of dumbbells - simulator handle) and other exercises on the back. All is insulation on simulators, without working with free weight. To say more effectively or not I can not, but what is safer - for sure. I think the complex was prescribed precisely based on it. In addition to all this, specials were used. Stretching exercises using cuffs on the legs. The weights were clinging to the cuffs on the feet, and stretching was carried out. To tell all this is hard enough of course.

Then there was enough intense gymnastics, then the pool (where there is nothing to tell, the same stretching, plus work with foam in water, but I think it is not worth sharpen attention \u003d)), sauna and contrast shower.

As a result, the sixth classes, I received an aggravation (which is actually all time at this time), and on the twelfth almost complete getting rid of pain. I completely got rid of the pain as not strange, after I began to slowly add weights in the braid and squats. \u003d)

There is still a lot of interesting information yet, I also wanted to write, I wanted to write evidence about the hernia, but so much happened. Then it is possible to finish.

P.S. Doctor who told me all this information and helped me with treatment - Kirdoglo Gleb Konstantinovich

********************************************************************************

Sors: http://forum.athlete.ru/index.php?showtopic\u003d8635
+ There is also a discussion for 18 pages, who is interested in rummage.

Now from yourself:

I helped me. By increasing the flexibility, following the lordosis and using other buns (here I don't know what worked, and what not), I came to the fact that the back does not bother me. I hope someone else will help.

do4a.net

Pain in the lower back and back is one of the most common problems of training. The uncomfortable sensations are worried about both beginners and experienced.

As a rule, it appears after various multi-sowing and basic exercises. Today we will deal, why the loin hurts after the squats. Let's talk in detail about the reasons and consequences, as well as how to avoid it.

Let's begin with that if the loin hurts after the squats - this does not mean that everything is bad. After all, uncomfortable sensations may arise from a variety of reasons. And it can respond both overded muscles and already sore joints and vertebra.

If in the first case it is not necessary to worry, then in the second one should immediately stop training with burdens and start doing their health.

It is worth noting that there is no need to limit physical activity. Training in any case will be useful. The point is that the nature of the load and exercise in the root of others. But first things first.

Why after squats hurts a loaf?

As a rule, the reasons may be a whole set. Alas, but not always newcomers can determine independently why the back hurts after squats. Therefore, it is recommended to refer to the competent specialist. He will be able to help determine the origin of pain syndrome and develop measures to oppose him.

As practice shows, the main reasons for the appearance of problems with the back and the lower back is non-compliance with the exercise technique. That is what entails various injuries. No one is insured - nor an experienced nor newcomer.

Main types of painful sensations:

Muscular microtraums. Arise as a result of overwork and stretching muscle fibers. As a rule, arise as a result of a good load. This is a natural and normal process for muscle growth. Characterized by pulling pain.
Osteochondrosis. As a rule, it occurs in the lumbar department due to the deformation of the spinal column.
Pinching nerve. Due to the high mobility of the vertebrae, they can pinch the nerve endings and cause very unpleasant and sharp pain.
Intervertebral hernia. If the hernia is quite large, it can irritate the nerve or cause inflammation of the surrounding tissues. This will be accompanied by pain in the back.

We will understand in more detail what each of the above problems.

Muscular pain

You can say the safest and even natural, after performing squats. When we feel it, we say - "pulled the lower back." But in fact it is not quite right:

When performing squats of the back muscle at the level of the lumbar department are actively involved in the work. Therefore, the muscles of this area naturally can later spit from fatigue.
The discomfort may remain for 2-7 days, depending on the degree of overwork and the restorative abilities of the body. Even with the right technique of execution.

When working with a lot of weight, a certain part is compensated by lumbar muscles. Those, your muscles are not yet ready for this weight, so the body evenly distributes the load. With muscular pains, a good agent will be:

warm baths,
regular warm-up
warming ointments.

Osteochondrosis of the lumbar spine

If there is such a disease, you can nail, but carefully. This means that the steady observance of the implementation technique is a prerequisite.
It is better to publish it several times with an empty vulture, But make it the most technically as possible.
In addition, the best solution will be squatting SUMO. Due to the wide legged foot of the waist, the amplitude of movement is reduced.

The type of pain during osteochondrosis of the lumbar department is sharp. As a rule, it may appear both when performing the exercise, and the next day, within 12 hours after training.

Pain sensations are sufficiently unpleasant, cause discomfort with a duty of the seat and bending the lower back:

With this situation, it is better to reduce the load or exclude it in general.
With a strong pain syndrome, painkillers can be used for the prescription.

Pinching nerve

It happens almost instantly, as a result of nerve transmission with muscles, cartilage or tendons. Still a second ago, everything was fine and there is a sharp pain.

The degree of pain syndrome will depend on the strength of transmission. It can be so strong that you can hardly walk, and in the worst case - in general you can easily move. Then you need to urgently cause an ambulance aid.

In most cases, the painful syndrome is not strong at the beginning, but the next day can exacerbate so much that it will be hard to walk. It is recommended to turn to the doctor.

The reasons for which the nerve pinched may be somewhat:

The presence of intervertebral hernia;
Rounding the back due to improper technique;
Too much weight on the rod, with which the muscles did not cope.

Intervertebral hernia

Quite frequent phenomenon not only among athletes, but also ordinary people. As a rule, it arises due to raising large scales with rounded back, non-compliance with squat techniques. The vertebrae is not withstanding such a load.

With intervertebral hernia, you can train, but you need to do it right. It is recommended to regularly undergo a survey and follow the state of hernia.

How to squint right not to cause back pain?

Errors and negligence in the design technique lead to injuries. And, as a result, all this is reflected in the form of pain in the lower back.

Consider the main of them:

Narrow leggings. This provision not only increases the amplitude of the loan operation, but also forces the case a lot to lean forward. It turns out that when the leg extension, the weight is pushed with their back, and not legs. Therefore, it is not recommended to nail with a narrow layout with a lot of weight, especially beginners. Due to errors in the technique you can easily be injured.
Improper location of the rod. Many newbies put it on the neck, and not for a trapeze. In this case, it is easy to get a cervical osteochondrosis. Also, the load on the lower back increases.
Lack of workout. Muscles must be prepared for work. They must be well dispelled to work with weight.
Travel in warmth. Muscles love warmth. The warmer in the room, the more elastic. Do not neglect this rule. Especially concerns girls engaged in one topic. In the process of training, the muscles will warm up, then cool, which can affect the efficiency of work.

What if after squats with a barbell spin hurts?

The most important and most important thing is not to panic! It is very important to correctly determine the type of pain and already, based on this, build a strategy for further action. If it does not work out on your own, muscular or pathological pain, it is better to turn to a qualified specialist who will help.

They may not only have a doctor, but also an experienced trainer. If it turned out that the pain is pathological, then you will have to make x-rays, MRI and with pictures seem to the doctor.

With pathological pain, it is not recommended to tighten with a qualified and competent study. We need to do as soon as possible in order not to aggravate the situation. If this is not done and continue to train, then nothing is good to wait.

Ignoring the problem is too high price in the future. Therefore, you should not hope for a "miracle." How to treat - a qualified doctor will tell me, which will find out all moments and determine the recovery scheme.

Is it possible to nail with back pains?

Above, we have already listed the main sources of discomfort.

If it is muscular pain, you can nail, but better with a little or moderate weight. The fact is that at that moment the muscles have not yet restored completely and work with a lot of weight will cause even more microtrams. As a result - slow motion restoration and overwork.
If the reason for the occurrence of pain is not muscle, then in this case it is recommended to refer to the competent technician in order to be diagnosed.

In any case, in the presence of pains of squats are not recommended. It is better to wait until you restore muscular fibers And give a vacation body.

Definitely, before performing the exercise, it is worth consulted with an experienced trainer on the question - "can be crushed with a sick back." It will help determine the type of pain and develop a further strategy of behavior, recommends research and will make up a training program taking into account pathological features.

a source

Why the loin hurts after squats and how to deal with it

Why spin hurts

The lumbar back area can be sick for various reasons.

Muscular pain. As a rule, in the case of squats, this pulling pain at the bottom of the back.
Manifestations of osteochondrosis of the lumbar spine.
Pinching nerve.
Intervertebral hernia.
Consequences of supercooling.

Muscular pain

The discomfort will continue for 2-7 days, depending on how much the muscle has been thrown.

With the right technique, the bottoms of the back should not hurt much.

Excessive pain is the consequence of the fact that you compensated for the overweight weight of the rod by the work of the muscles of the lower back. Most likely, you more needed tilted the body forward. And from the bottom point, they went through the muscles of the back and then the legs. Either twisted the back at the bottom point. These are incorrect embodiments of squats, they are dangerous for your joints and muscles. Just here you can disrupt your back.

If the pain is enhanced, and the lounger formed a bruise or yellowness - better contact a traumatologist.

Typically hurts from the tailbone to the bottom of the chest.

Osteochondrosis

Find out which belt you need you, you can have a doctor at any ultrasound center of your city. At the same time specify and diagnose.

By the way, improving the technique, you reduce all the risks to zero to aggravate the situation with your back.

Pinching nerve

Throw her back. If the people behind you are - warn them so that no one has suffered. Then focus on circumstances.

If you can't walk, or do it with difficulty - call ambulance directly into the gym.

You had hernia, and she grabbed the nerve.
You rounded back
You took too much weight, as a result of which the exercise technique suffered.

There should be no self-medication here. Only qualified medical care.

Intervertebral hernia

In the process of training, you need to follow the dynamics of changes in hernia. If it grows, nurse in no case.

Treatment is carried out according to indications. If you find your own individual ways of squats, you have no pain - all is well, do. Just regularly examine herriation for changes.

Supercooling

The cold may be associated with the gym, and maybe it does not apply to it.

Most often, in the gym, sweeping can be reached under the stream of cold air from the air conditioner. In the risk group of a girl who loving to greet the lower back.

The effects of cold on bare skin may cause inflammation of the cerebrospinal nerves. It is very painful. The pain will appear within 12 hours after the exposure of the cold.

However, most often pain after the cold is not connected with the gym, this is a consequence of a negligent attitude towards his health.

Inflammation is treated outpatient, but sometimes you need to lie on a week to a hospital for better treatment.

How to squint so that the back is not sick

Consider the main mistakes or negligence that lead to the pains in the back after the squat.

Feet narrowly delivered. With this, the location of the stop spin is forced to be severely bend forward. It turns out that when you get up, the weight is pushed not legs, but back. It turns out that this is not satisfied, but some strange rodged traction. Legs need to be placed wide. At the same time, do not forget to breed socks on the sides, as well as knees.
The bar is not located on the muscles of the back, but on the neck. In this case, you risk earning more and cervical osteochondrosis. Lady with a barbell on the neck is dangerous and the fact that the load on the lower back will increase.
You lowered down the head during the exercise. That is why it is impossible to make such misses. A look during the squat should always be fixed straight. If you curb the neck, it is reflected in the entire spine. Including on the lower back.
You are well warmed up. Always knew the lower back. Try it.
Bad stretching is a frequent cause of many injuries and pain. Any exercise can be performed correctly only with a good stretching. And again - thoughts.
Keep the lower back in warmth.

Coming into the gym Remember that at least sports results are important, health should always be in the first place!

a source

Back pain and squats with rod

Last update Articles: 08/30/2014

Back pain is a very common problem among people who are engaged in silest species Sports, in particular and bodybuilding. What is it connected when these pain arise and how to avoid it all. Today we will talk about this problem.

Everyone knows that the basic exercises are the key to success in the muscle set.
Unfortunately, many experienced, start-up athletes sometimes overdo it with these exercises, in particular without adhering to elementary security rules.

What should I do to avoid your back injury?

In order to reduce to a minimum of the possibility of injury to the back, as well as avoid pain in the lower back, you need to stick to very simple rules:

When you perform, any exercise, you should always adhere to the right exercise technique. Especially if you make heavy basic exercises that greatly load your back.

Some moments you need to know about.

The weak link in our body is the loin. It must be constantly strengthened, things are all sorts of exercises, for example: the exercise "Good morning", Gaperextenia, a lot of rod (not for beginners) and so on. Such exercises will help you strengthen your back, the muscular frame of the ridge. This will give you the opportunity to control and carefully work out the muscles of the legs, in time of squats. Of course, you should not forget about the muscles of the press, which are also important in the role of supporting the entire body during the squat.

I should not be done if you are new to the first pairs, you will be enough insulating exercises, pressing lying, squats (with no big weights). And then, after a while, when your body is strengthened, it is possible to turn it on a little in the program.

Always, before squats with a bar, you must always warm up well. Of course, the workout before training and stretching exercises should always be performed, but in this article we pay more attention to the back and squats. Before performing working scales, you need to spin well not only back, but also legs, after performing several workshop Seth with plenty of repetition. Before squats, you need to wear an athletic belt to secure your vertebrae. If you are a beginner, and weights are very small, you can do without a belt. But over time, he must become a mandatory adaptation in your workouts.

Squatches should be done strictly according to the technique that the main load is not on the back, but on the muscles of the thighs. Thus, it will significantly reduce the possibility of the appearance of pain in the back.

There is such a simulator called Smith simulator. It can significantly ease your life, because, the exercise in this simulator is significantly removed from the back and the load on the hips is enhanced. Nevertheless, do not think that classes in this simulator will weaken your legs. Even Dorian Yats snatched this simulator in his interview, where he said that his legs were massive precisely because of the fulfillment of squats in Smith simulator.

If you are still worried about the back, then better for a while, eliminate squats from the training diary and perform alternative exercises. Or not exclude, but significantly reduce the weight of the rod.

a source

The whole truth about squats with a bar - what you guessed, but shy to ask

In bodybuilding, squatting with a barbell is considered a basic exercise. Performing crits, you pump the berous and femoral muscles, get a comprehensive physical training. Practiced squats in different sports disciplines - it allows you to better prepare for competitions. What causes the causes of such popularity? Let's try to figure out.

Why is the priest call the king of exercises?

We have already noted that the exercise is considered to be basic due to the fact that several muscle groups are involved in work. Captures refer to category heavy exerciseswhich use free weights. Testosterone enjoyed in the blood (especially when critical load on the body) - here's the reason for the increase in mass. In total, about 250 muscles are involved in the exercise. We list the main:

four thighs;
breath (large, medium and small);
back;
rear surface hips;
muscles legs;
planks abdominal press.

On a note! By the way, about the legs. The exercise allows you to strengthen the front tibial, small-terber, calbal and Cambalo-like muscular groups. Experienced coaches will tell you about the stabilization of the loin and back. Of course, with competent technique.

Why squats with a bar on the back are more popular than ordinary squats

As for squats with a barbell, their popularity is growing rapidly - especially when compared with ordinary crops. The reason lies on the surface - the athletes want to pump up a rapid pace jagged muscles. Reliability always leads to an accelerated growth of muscle mass. There are squats with a barbell and other advantages:

Quadriceps make the maximum load.
Hurryly pump out ilicor muscles and hips (rear surface).
The "explosive force" develops.
Strengthen joints.
By the number of integrated muscles of squats can be compared unless with dead craving.
The results of the set are manifested quite quickly.

How deep you must squat

Stop flexion is how you remember, one of the controversial moments. Let's say goodbye to the myth of the dangers of complete squats. A healthy person who does not have contraindications in the hips, knees or spine is able to withstand this exercise without prejudice. You can squat in a quarter, half or at full depth calmly - they proved Powers and Salem in 2002. The results of the research were published by the publication "J Orthop Sports Phys Ther" (32nd issue) on pages 141-148.

The only problem that should be taken into account is the vertical external load. We are talking about the axial pressure and position of the pelvis. The pressure on the spinal discs occurs in athletes, raising the weight three times harder. But the pelvis at certain angles of inclination makes the spine round, which is also not good. Therefore, the limits of flexion are selected by the coach individually, taking into account the physical attitude of the athlete.

Full deep priest or semi-man - where more advantages

The depth of squats is the subject of endless disputes among athletes and coaches. The experiments did not be able to prove the assertion that the trauma is increasing when performing complete squats increases. For performance, complete quits are not reflected as efficiently as many seemed earlier. It turned out that the load on his knees during the transition to the semi-seeds is replaced by the load on the spine.

Important! In 2012, the Fitness Coach Bryenton finally proved that not only the load, but also an amplitude is important in the cries. Super loads help to improve significantly, but at the same time the risk of injury increases.

By increasing the depth, you strain the knee extensors and swell the ankle extensors. The activity of the two-headed and femoral muscles is increasing. Reducing the depth, you hardly pump the calf muscles and ankle extensors. But it works only when weighing the rod. The choice is yours.

What is better: squats or lunges and why?

Immediately arrange: both exercises are equally good for the development of the lower body. You can squat with a barbell and without pancakes or dumbbells. In addition to pumping legs, you get the development of torso stabilizers. Fitness-coaches note the following benefits of squats before attacks:

There is a study of the whole body.
Buttocks and quadriceps are loaded.
Trembos and bundles are strengthened.
Metabolism is accelerated.
Help with weight loss.
There are many options.

As for the attacks, they pump the same muscle groups, but at the same time they focus on tendons and joints. Muscles can be pumped under any corners, applying burdens. Functionality comes to the fore. There are other benefits:

Training Stretching, balancing and flexibility.
The spine loads to a lesser extent.
Buttocks are tightened and made elastic.
Special simulators and rods are not needed.

It is interesting! Alexanda Bonin's fitness instructor recommends embedding both exercises into a training program and does not give explicit preference to any technique. The attacks are better working for buttocks, squats - legs.

How much do you need to make squats with a barbell, if you want to quickly see the results

It should always be started with warm-up approaches. For starters, sway with an empty vulture of 8 times, after which 5 - and a half workshop. Three more times - 75%, and one - up to 90% of the usual mass. Do you work with a weight of 80 kilograms? The program will look in the following way:

empty ridge - 8 times;
40 kilograms - 5;
60 kg - 3 times;
70 kg - 1 time.

On a note! The rest between approaches during the warm-up should not exceed half a minute. When proceed to working weights, the duration of the pause reaches one or two minutes.

How many times a week you have to perform cravings and satisfy

Certain muscle group It will grow continuously under weekly execution of 5-15 approaches. Excess limit does not make sense - you will not achieve the best results. It turns out 1-3 lessons weekly, provided that the training includes five approaches. Variations exercise should be alternating. Turn on the program:

nuts with a barbell on the back;
the same with a vulture on the chest;
sumo;
overhead.

Can squat give you a press?

May. The straps of the abdominal press are developed in parallel with the spin extensors. Your body acts nicely, which leads to improved coordination and formation beautiful figure generally. So squat - and make your belly relief.

Summarize. Whatever the types of squats you do, buttocks, the press and hips will greatly be strengthened. Engage athletics Or play sports? And here you can not do without squats as auxiliary workout. The main thing is to select a depth with the help of an experienced trainer.

a source

Health problems from squats with a barbell

Squats with a barbell are designed for the development of the muscles of the hip and buttocks. This is a basic exercise in bodybuilding that helps to gain muscle mass, draw relief, and also lose weight. However, the entire positive effect will disappear from it if you do not do the squats. Rough mistakes can even lead to health problems and exacerbate the available chronic diseases. If a person periodically experiences problems due to increased pressure or diseases of the cardiovascular system, then it can be engaged in power loads only under the supervision of a good specialist.

Ideally, the correct exercise technique implies squatting with perfectly straight back without tilt forward. Unfortunately, in practice, only people of small growth can fulfill all the recommendations, but it is necessary to strive for the ideal execution of squats.

Exercise technique.

Going to the rack, you should take on the neck of the rod of the middle grip, that is, a little wider shoulders. Before removing the rod from the racks, you need strain your shoulders. Movement is performed smoothly, while the whole stop rests in the floor. The head should be lifted up and holding your back straight, bending legs. It is necessary to sit down so deep so that the thighs turned out to be parallel to the floor surface. If the legs during the squat will stand on the width of the shoulders, then such a position will help develop quadriceps. More wide stand Allows you to increase the load on the inner part of the thigh, and the narrow is an external part.

Let us dwell on the problems that may occur when performing the exercise:

1 - knees.

It must be remembered that the squats with a rod is not the most useful exercise For knees. So, in order to avoid injury, it is necessary to clearly hold the correct technique of execution. Knees often hurt after or during exercise. The athlete can feel a constantly small pain or sharp pain when he gets up in a certain position. But in any case, you need to visit the doctor and make an x-ray. If a specialist does not find serious changesSo it is the overvoltage due to a strong load. Quite often occurs when a newcomer puts widespread legs and squats, pulling his knees close to each other. This position is harmful to the joints and leads to constant pain. Solve the problem will help careful control over the technique and the exception of banal inattention.

2. Lonent.

If you do not keep your back right during exercise straight, you may have serious problems with the lower back. Body hold problems in the correct position may be due to excessive load, which appears due to uneven muscle development. For example, this problem will rise particularly sharply if the muscles of the legs are better developed than the muscles of the back. If you regularly attend training, then after some time everything is normalized, but at first occupations you need to be careful and cannot be dramatically increased weight.

The next problem at which there may be pain in the lower back - the insufficient flexibility of the ankle and hip joint. Singing with a barbell, it is necessary to carry the weight on the heel, while keeping right posture. It is difficult to hold the correct position of the body, if the joints are not mobile enough. Regular stretching before the power training will help solve this problem.

3. Top of the back.

To avoid pain in this part of the back, you should correctly perform the technique of squats and carefully monitor the position of the body. Top part The backs should be absolutely straight, and the muscles are tense - then the hard frame is formed, which will evenly distribute the load. The shoulder blades should be maximized down and back, and the chest is turned forward. Preferably perform narrow grits, then the chest will unfold even stronger. If the back is sufficiently tense, then its position will allow you to save vertical position and exclude deviations to the side, forward or backward.

Often athletes are used sport equipment For squatting with a barbell. The weightlifting belt is designed to stabilize spinal muscles, and elastic bandages strengthen their knees. This equipment is useful for working with a lot of weight with the number of repetitions no more than six times, but it does not save from pain and does not solve the problem. Strong pain in the back and knees can be cured only by contacting the doctor and getting a sufficient holiday.

The lack of rest can lead to such a common issue of the challenges as fatigue injuries. Those who deal with strength training must necessarily rest during the week every two months. Newcomers recreation are shown more often, once a month.

For the muscles to recover, they need time. To do this, the regime between workouts during the weekly cycle should be observed. Large muscles It takes more time to restore and nail with a barbell every day does not make sense. Otherwise, the wrong approach may well lead to injuries.

This exercise is useful at any age. It is noted that warm-up and stretching before training is very important for older athletes. They should especially closely relate to the safety regulations and the purity of the exercise. Recovery after injuries they have at the same speed as young athletes at the correctly chosen course of treatment. Squats with a barbell are popular with all ages and everyone can show their skills at competitions.

Pain in the lower back and back is one of the most common problems of training. The uncomfortable sensations are worried about both beginners and experienced.

If in the first case it is not necessary to worry, then in the second one should immediately stop training with burdens and start doing their health.

Why after squats hurts a loaf?

Main types of painful sensations:

Muscular microtraums. Arise as a result of overwork and stretching muscle fibers. As a rule, arise as a result of a good load. This is a natural and normal process for muscle growth. Characterized by pulling pain.
. As a rule, it occurs in the lumbar department due to the deformation of the spinal column.
Pinching nerve. Due to the high mobility of the vertebrae, they can pinch the nerve endings and cause very unpleasant and sharp pain.
. If the hernia is quite large, it can irritate the nerve or cause inflammation of the surrounding tissues. This will be accompanied by pain in the back.

We will understand in more detail what each of the above problems.

Muscular pain

You can say the safest and even natural, after performing squats. When we feel it, we say - "pulled the lower back." But in fact it is not quite right:

When performing squats of the back muscle at the level of the lumbar department are actively involved in the work. Therefore, the muscles of this area naturally can later spit from fatigue.
The discomfort may remain for 2-7 days, depending on the degree of overwork and the restorative abilities of the body. Even with the right technique of execution.

warm baths,
regular warm-up
warming ointments.

Osteochondrosis of the lumbar spine

If there is such a disease, you can nail, but carefully. This means that the steady observance of the implementation technique is a prerequisite.
It is better to publish it several times with an empty vulture, But make it the most technically as possible.
In addition, the best solution will be squatting SUMO. Due to the wide legged foot of the waist, the amplitude of movement is reduced.

The type of pain during osteochondrosis of the lumbar department is sharp. As a rule, it may appear both when performing the exercise, and the next day, within 12 hours after training.

Pain sensations are sufficiently unpleasant, cause discomfort with a duty of the seat and bending the lower back:

With this situation, it is better to reduce the load or exclude it in general.
With a strong pain syndrome, painkillers can be used for the prescription.

Pinching nerve

Want to improve your shape and health, and at the same time not harm the spine and joints? Get my free materials on competent fitness in the gym or at home, and find out how to train right!

They are suitable for both newcomers and "advanced" fitness fans 🙂

In most cases, the painful syndrome is not strong at the beginning, but the next day can exacerbate so much that it will be hard to walk. It is recommended to turn to the doctor.

The reasons for which the nerve pinched may be somewhat:

The presence of intervertebral hernia;
Rounding the back because of the wrong technology;
Too much weight on the rod, with which the muscles did not cope.

Intervertebral hernia

With intervertebral hernia, you can train, but you need to do it right. It is recommended to regularly undergo a survey and follow the state of hernia.

How to squint right not to cause back pain?

Errors and negligence in the design technique lead to injuries. And, as a result, all this is reflected in the form of pain in the lower back.

Consider the main of them:

Narrow leggings. This provision not only increases the amplitude of the loan operation, but also forces the case a lot to lean forward. It turns out that when the leg extension, the weight is pushed with their back, and not legs. Therefore, it is not recommended to nail with a narrow layout with a lot of weight, especially beginners. Due to errors in the technique you can easily be injured.
Improper location of the rod. Many newbies put it on the neck, and not for a trapeze. In this case, it is easy to get a cervical osteochondrosis. Also, the load on the lower back increases.
Lack of workout. Muscles must be prepared for work. They must be well dispelled to work with weight.
Travel in warmth. Muscles love warmth. The warmer in the room, the more elastic. Do not neglect this rule. Especially concerns girls engaged in one topic. In the process of training, the muscles will warm up, then cool, which can affect the efficiency of work.

What if after squats with a barbell spin hurts?

Is it possible to nail with back pains?

Above, we have already listed the main sources of discomfort.

If it is muscular pain, you can nail, but better with a little or moderate weight. The fact is that at that moment the muscles have not yet restored completely and work with a lot of weight will cause even more microtrams. As a result - slow motion restoration and overwork.
If the reason for the occurrence of pain is not muscle, then in this case it is recommended to refer to the competent technician in order to be diagnosed.

In any case, in the presence of pains of squats are not recommended. It is better to wait until the muscular fibers restore and give a vacation body.

Greg Zulak (Greg Zulak)

Question: I have a problem - after squats, the loin hurts a few days. When performing heavy sets, I barely feel the elaboration of the legs - it seems to me that the bottom of the back and buttocks are mainly loaded. What am I doing wrong?

Answer: Your problem is quite widespread among newcomers and those advanced athletes that did not give enough time to study the proper squat techniques. We all say that you have to keep your head high, and the back is so straight as possible. We are taught not to lean forward when leaving deep squats. It almost absolutely guarantees that most athletes will have too much stress on back straps and lower back. That is why the natural desire of each person when lowering in the critic is a tilt forward. The body simply does what it is more convenient. Then, starting to rise, we suddenly remember that the back should be kept straight, and trying to take the right position with my best. Such bends of the spine there and here with each repetition are very difficult to reflect on the bottom of the back. As a result, you do something like semi-clones ahead with a barbell on the shoulders and semi-mans. If the weights are very big and do not allow working in the correct form, the head often falls, the pelvis rises, and all this imposes a huge stress on the muscles.

This type of squats did not like Vince Girond, why and removed from his hall all the power frames for this exercise. He believed that it develops only buttocks, pelvic muscles and thigh top. He hated "reverse" the thighs of those who are overly fond of heavy squats and semi-trades. Instead, he preferred gakk-squats and sissy-squats, which do not overlapping the muscles of the pelvic belt and buttocks, and in proportion to the hips, giving them a more balanced development and aesthetic form. Vince believed that only people with flat buttocks should carry out ordinary squats or, as he called them, "berical" squats. He instructed such people when performing an exercise to retain the buttocks back so as possible. So the muscles of the buttocks received the maximum stress.

With Vince, you can argue when it comes to squats. In any case, none of the bodybuilders who came out of his hall in Northern Hollywood could not boast such a development of legs, such as Tom Platci. And look at today's Mr. Olympia - now all hips, like Toma. Performed correctly, squats can make magnificent hips without unnecessary development of the buttocks.

The first thing you have to do is change it psychological setting. Before you begin to squat, get to the lower back. And do not let it be rounded. To set such a position of the lower back, when you shoot a bar from the stoppers, you need to move away a little ahead (by 10-15 degrees from the leg line), flexing in hip joints, and take the starting position for squats. It is not at all necessary to look up - you can send a look forward or even slightly lower. The task is to maintain the back of the back in the back at the time of lowering in the critic and during the rise.

You can place the neck on the trapezes slightly lower than usual. It should not be high on the neck. If necessary, wrap around the towel around it to be softer.

With the reckoned and fixed in this position, your back will form a corner somewhere between 60 and 70 degrees, and not 90. Strain the press and go down to the parallel of the hips in the floor or slightly below. If the weight matches your power level, you will not have a desire to lower your head and raise the buttocks. As soon as you go down to the parallel floor or below, take the thigh forward, apply the effort along the vertical projection of the rod.

If you feel the desire to round down the bottom of the back, the head will want to go down, and the buttocks rise first - know the weight for you too big. Reduce it until all these trends disappear.

If everything is done correctly, the angle between the torso and the floor will be maintained unchanged during the entire set, and you will feel stress in quadriceps, and not in the buttocks and lower back. Loader on the lower back will decrease greatly. However, note that during the squats it will always be present, and the rectifiers of the back will work, because you keep tens of kilograms on your shoulders. Even just standing with a rod in the power frame, you impose significant stress on your backbone. To reduce the load on the back, you can use a good power belt.

Hurts back and loin after squats

Pain in the lower back and back is one of the most common problems of training. The uncomfortable sensations are worried about both beginners and experienced.

If in the first case it is not necessary to worry, then in the second one should immediately stop training with burdens and start doing their health.

Why after squats hurts a loaf?

Main types of painful sensations:

Muscular microtraums. Arise as a result of overwork and stretching muscle fibers. As a rule, arise as a result of a good load. This is a natural and normal process for muscle growth. Characterized by pulling pain.
Osteochondrosis. As a rule, it occurs in the lumbar department due to the deformation of the spinal column.
Pinching nerve. Due to the high mobility of the vertebrae, they can pinch the nerve endings and cause very unpleasant and sharp pain.
Intervertebral hernia. If the hernia is quite large, it can irritate the nerve or cause inflammation of the surrounding tissues. This will be accompanied by pain in the back.

We will understand in more detail what each of the above problems.

Muscular pain

You can say the safest and even natural, after performing squats. When we feel it, we say - "pulled the lower back." But in fact it is not quite right:

When performing squats of the back muscle at the level of the lumbar department are actively involved in the work. Therefore, the muscles of this area naturally can later spit from fatigue.
The discomfort may remain for 2-7 days, depending on the degree of overwork and the restorative abilities of the body. Even with the right technique of execution.

warm baths,
regular warm-up
warming ointments.

Osteochondrosis of the lumbar spine

If there is such a disease, you can nail, but carefully. This means that the steady observance of the implementation technique is a prerequisite.
It is better to publish it several times with an empty vulture, But make it the most technically as possible.
In addition, the best solution will be squatting SUMO. Due to the wide legged foot of the waist, the amplitude of movement is reduced.

The type of pain during osteochondrosis of the lumbar department is sharp. As a rule, it may appear both when performing the exercise, and the next day, within 12 hours after training.

Pain sensations are sufficiently unpleasant, cause discomfort with a duty of the seat and bending the lower back:

With this situation, it is better to reduce the load or exclude it in general.
With a strong pain syndrome, painkillers can be used for the prescription.

Pinching nerve

In most cases, the painful syndrome is not strong at the beginning, but the next day can exacerbate so much that it will be hard to walk. It is recommended to turn to the doctor.

The reasons for which the nerve pinched may be somewhat:

The presence of intervertebral hernia;
Rounding the back because of the wrong technology;
Too much weight on the rod, with which the muscles did not cope.

Intervertebral hernia

With intervertebral hernia, you can train, but you need to do it right. It is recommended to regularly undergo a survey and follow the state of hernia.

How to squint right not to cause back pain?

Errors and negligence in the design technique lead to injuries. And, as a result, all this is reflected in the form of pain in the lower back.

Consider the main of them:

Narrow leggings. This provision not only increases the amplitude of the loan operation, but also forces the case a lot to lean forward. It turns out that when the leg extension, the weight is pushed with their back, and not legs. Therefore, it is not recommended to nail with a narrow layout with a lot of weight, especially beginners. Due to errors in the technique you can easily be injured.
Improper location of the rod. Many newbies put it on the neck, and not for a trapeze. In this case, it is easy to get a cervical osteochondrosis. Also, the load on the lower back increases.
Lack of workout. Muscles must be prepared for work. They must be well dispelled to work with weight.
Travel in warmth. Muscles love warmth. The warmer in the room, the more elastic. Do not neglect this rule. Especially concerns girls engaged in one topic. In the process of training, the muscles will warm up, then cool, which can affect the efficiency of work.

What if after squats with a barbell spin hurts?

Is it possible to nail with back pains?

Above, we have already listed the main sources of discomfort.

If it is muscular pain, you can nail, but better with a little or moderate weight. The fact is that at that moment the muscles have not yet restored completely and work with a lot of weight will cause even more microtrams. As a result - slow motion restoration and overwork.
If the reason for the occurrence of pain is not muscle, then in this case it is recommended to refer to the competent technician in order to be diagnosed.

In any case, in the presence of pains of squats are not recommended. It is better to wait until the muscular fibers restore and give a vacation body.

Why the loin hurts after squats and how to deal with it

Why spin hurts

The lumbar back area can be sick for various reasons.

Here are the main of them:

Muscular pain. As a rule, in the case of squats, this pulling pain at the bottom of the back.
Manifestations of osteochondrosis of the lumbar spine.
Pinching nerve.
Intervertebral hernia.
Consequences of supercooling.

Muscular pain

The discomfort will continue for 2-7 days, depending on how much the muscle has been thrown.

With the right technique, the bottoms of the back should not hurt much.

If the pain is enhanced, and the lounger formed a bruise or yellowness - better contact a traumatologist.

Typically hurts from the tailbone to the bottom of the chest.

Osteochondrosis

Find out which belt you need you, you can have a doctor at any ultrasound center of your city. At the same time specify and diagnose.

By the way, improving the technique, you reduce all the risks to zero to aggravate the situation with your back.

Pinching nerve

Throw her back. If the people behind you are - warn them so that no one has suffered. Then focus on circumstances.

If you can't walk, or do it with difficulty - call ambulance directly into the gym.

Why it happened:

You had hernia, and she grabbed the nerve.
You rounded back
You took too much weight, as a result of which the exercise technique suffered.

There should be no self-medication here. Only qualified medical care.

Intervertebral hernia

In the process of training, you need to follow the dynamics of changes in hernia. If it grows, nurse in no case.

Treatment is carried out according to indications. If you find your own individual ways of squats, you have no pain - all is well, do. Just regularly examine herriation for changes.

Supercooling

The cold may be associated with the gym, and maybe it does not apply to it.

Most often, in the gym, sweeping can be reached under the stream of cold air from the air conditioner. In the risk group of a girl who loving to greet the lower back.

The effects of cold on bare skin may cause inflammation of the cerebrospinal nerves. It is very painful. The pain will appear within 12 hours after the exposure of the cold.

However, most often pain after the cold is not connected with the gym, this is a consequence of a negligent attitude towards his health.

Inflammation is treated outpatient, but sometimes you need to lie on a week to a hospital for better treatment.

How to squint so that the back is not sick

Consider the main mistakes or negligence that lead to the pains in the back after the squat.

Feet narrowly delivered. With this, the location of the stop spin is forced to be severely bend forward. It turns out that when you get up, the weight is pushed not legs, but back. It turns out that this is not satisfied, but some strange rodged traction. Legs need to be placed wide. At the same time, do not forget to breed socks on the sides, as well as knees.
The bar is not located on the muscles of the back, but on the neck. In this case, you risk earning more and cervical osteochondrosis. Lady with a barbell on the neck is dangerous and the fact that the load on the lower back will increase.
You lowered down the head during the exercise. That is why it is impossible to make such misses. A look during the squat should always be fixed straight. If you curb the neck, it is reflected in the entire spine. Including on the lower back.
You are well warmed up. Always knew the lower back. Try it.
Bad stretching is a frequent cause of many injuries and pain. Any exercise can be performed correctly only with a good stretching. And again - thoughts.
Keep the lower back in warmth.

Coming into the gym Remember that at least sports results are important, health should always be in the first place!

Iron Health

Scientific approach to body development

Why is the loin hurt after squats with a barbell?

I will start with the fact that pain is different - it can be both painful sensations in the muscles and quite a specific articular pain in the lower back. The first type is a normal phenomenon and does not constitute any threat to health, since such pain is associated with microcarbage of muscle tissue, which is rapidly restored. The second type is more serious and indicates the presence of a traumatic load on the spine due to the violation of the technique of execution.

Why spin hurts after priests with a barbell?

How to avoid back pain after squats with a barbell?

First, learn how to do the exercise correctly, not allowing the bends of the lower back at the bottom point. To do this, reduce the working weight and try to nag less deeply.

Secondly, try to divert the pelvis as follows back. Ask for training partner or trainer to trace your technique - whether you flex a lower at the bottom point of the exercise.

Thirdly, as prophylaxis, after completing the priests, perform hyperextenia - 3-4 approaches of 15-20 repetitions. It will strengthen your lower back and guaranteed to remove pain.

Lastanas and squats: how to remove the risk of injury

Learn how to embody properly to protect yourself from getting a loaf injury, important advice and examples of solving a problem.

Squat - It is a serious exercise for a set of muscle mass, rounding the buttocks and the most powerful push of testosterone ejection into the body, due to which there is a general increase in force and increasing the volume of muscles.

Views of the position of the back

There are 3 position of the lower back, in which it is during squats:

And - when the loin is convex
In - when the loin is straight
C - when the loin concave

When you hold the neck with a decent weight, and with the average too, the convex loin, it is like an atomic reactor of increased danger with a violated security system, can shoot at any time.

The direct state of the loins is safe and does not have a special impact on the strengths.

A small rounding, does not give the loin to become concave, it is a very important moment of squats and broan traction . Believe me, it's better a healthy loin than a gunned muscles.

How to learn to remove the convex lower back

If you, a partner or coach saw that the loin was rounded with a rise, 2 reasons are to blame for this:

1. Anatomical features

Each of us has small flaws in bone tissue, they cause discomfort in motion and even lead to pains in the joints, while others do not have anything like the technique.

Solving problems:

2. Bad stretching biceps honey

When the back of the hip has a low degree of flexibility, then in order to lower the rod to the right position, the pelvis begins to deviate from the correct amplitude of the movement. At this time, the hip muscles are not allowed to take the right position, they keep it, at this time the lower back is not straightened and becomes convex.

Solving problems:

To solve this problem - pay attention stretching exercises You can also use squats with a barbell on straight hands and from the gury.

For those who are teapots in working with burdens, squat from the gay, squatting on straight arm with a barbell more suitable for experienced athletes.

Greg Zulak (Greg Zulak)

The first thing you have to do is change the psychological attitude. Before you begin to squat, get to the lower back. And do not let it be rounded. To set this position of the lower back, when you take off the barrel from the stoppers, you need to deviate a little forward (by 10-15 degrees from the leg line), bending in the hip joints, and take the original position for squats. It is not at all necessary to look up - you can send a look forward or even slightly lower. The task is to maintain the back of the back in the back at the time of lowering in the critic and during the rise.

You can place the neck on the trapezes slightly lower than usual. It should not be high on the neck. If necessary, wrap around the towel around it to be softer.

If you feel the desire to round down the bottom of the back, the head will want to go down, and the buttocks rise first - know the weight for you too big. Reduce it until all these trends disappear.