Lower back pain

X

x1le

0
So about a month ago, I started experienceing lower back pain out of the blue. It hasn't stopped me yet, but it seems to be getting worse and I'm getting concerned I may have over did it.

I've been doing squats and deadlifts every other day (along with other exercises). Usually 6x5 of one and 3x5 of the other, alternating on different days.

It's strange, because during the actual exercises I don't feel it. If I'm squatting, I am fine. It is when I put the bar back on the rack that I really feel it. The same with deadlifts, after I do my set and stand up my lower back is killing me.

Would appreciate some advice. Not sure if I should see a doctor. I have just been tolerating the pain, as I don't want to lose the progress I've made in both of the lifts.

Or is it normal and I shouldn't worry?

thanks in advance
 
The simple answer is that you won't be squatting & deadlifting with proper technique. A lot of people are the same, i was, i didn't realise i was squatting poorly untill my back f**ked up. Your lower back is most likely rounding. Check your form when squatting/dl'ing and see if it rounds off when going low.

It will be some kind of mobility/flexibility issue.
 
You may also be feeling some overuse pain if you are working near max capacity every squat and deadlift day. You say you are doing every other day, which puts it at 3 or more times a week. Once you reach a certain level you can not squat and deadlift at max capacity 3 times a week, nor would you want to. As little as one heavy deadlift day a week is enough for most people, coupled with one or two tiems a week of a recovery type exercise like hyperextensions or good mornings for a couple of sets of higher reps, like 12 or 15 is enough stimulis for most people to keep making steady progress on deadlifts. Squats can be done more often, but many people also make the best long term progress by alternating max effort (5x5x90%), speed (10x3x60%) and recovery (2x10-15x60%) sessions. Google the Waterbury method and/or Bill Star's 5x5 for some more ideas.
 
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