If you do squats and DL regularly, you know the lower back takes a pounding so how do you take care of your lower back so it stays limber and injury-free?
Me, I like to stretch before and after a workout, and do some back extensions to get some circulation going. They say you shouldn’t really foam roll the lower back unless you do it gently and not actually roll on it. There’s some mornings when i wake up my lower back is really stiff but it gets better after a few hrs.
Is there anything else I could do to treat the lower back? [/quote]
There are so many stretches you could be doing, so what you’ve said is lacking some major detail
I guess hip flexors, hamstrings (2 types - legs together and legs spread), and lats are the big ones I’ve found - if that helps
(you can also get the hip flexors from different angles if you want to try it)
(…and lats of course)
I’ve also found some weird things, like when my lower back feels better after I stretch my chest…I’m probly just weird though
You also didn’t mention abs. Planks and ab rollers are classic.
There is also another one someone showed me once that has really helped. Its just basic crunch, but with some extra details.
- flex glutes
- hold it for 5 sec
- try to decrease the arc in your lower back if there is one during the rep
I think the combo of flexing glutes + abs might be really helpful for squats and DL since you get into the habit of using these simultaneously - but that might be minor. I think I feel it helping me on RDLs
2 other things that might be specific to me, and worthless for others. I decided some time ago to focus on RDLs under the idea that if I could “master” these, then my lower back would be in pretty good shape. When I could do a ‘stiff’ legged type of deadlift and train my mind to do it without using my lower back at all, then the pain would stop. Pretty much worked, sometimes my lower back feels a little tight if I don’t roll on my spinal erectors (thoracic) with a tennis ball, but it’s not really pain.
And the second (probably worthless for others) thing I’ve found is I do deadlifts right before squats now. My form is way better when I do this. And my glutes are… ‘hyper activated’ so to speak. Even though my tired legs are weaker, I think it’s worth it for me[/quote]
i’m constantly stretching the hip flexors, foam rolling and occaisional rolling on a tennis ball because they seem to be always tight. I found the psoas muscle especially tight particularly on my weaker leg but after paying more attention to it’s made a difference to my mobility and strength not to mention ROM.
What i didn’t mentioned was, I do atg squats, I mean rock bottom level so that takes added toll on the lower back/spine and my form is solid. And I don’t go for PR or any reps less than 4 due to safety. Far as Deadlift, I don’t think it’s as stressful except the usual soreness associated with DL, for me. Additionally, I rarely do squats and DL the same day.
I started doing hyper extensions and they seem to working, and I do them after all the main exercises.