You may not even realize how tight your muscles are until you try to touch your toes. Suddenly your feet are so far away, and it hurts to reach down. Tight muscles can inhibit movement, promote dysfunction and even contribute to pain or injury, according to the American Council on Exercise. When exercising, it is important to warm up muscles properly, and maintain proper technique. A tight lower back can inhibit your squats; in this case, you need to start with little to no weight at all.
Don't Forget Your Steps
No one should just grab some weights and start squatting. You need to warm up your body first to help prevent injury and prepare your body for exercise. This can also help loosen up your lower back. Perform moderate intensity cardio for five to 10 minutes before weight training. You can also do some light stretching. For example, place one foot on a step or bench. Keep your knee straight and lean forward over the leg stretching your hamstrings. Hold for up to 30 seconds and switch legs. After that, do a set or two of squats with just your body weight, going as low as you can with good technique. Then, pick up the weights and do your sets.
Check Yourself Out
Technique is critical to getting the most benefit from your squats, and preventing injury. Use a mirror to watch your form from the front and side. Don't use any weight to begin with, just your own body weight. Stand with your feet hip- to shoulder-width apart and toes pointed straight ahead. You can raise your arms straight out in front of your body for balance. Slowly sit your hips back as if you were going to sit in a chair, leaning your torso forward slightly as you bend at the hips and knees. Stop when your thighs are parallel to the floor or you feel any tightness in your back. Press back up through your heels for one complete repetition.
Drop The Barbell
If your lower back is really tight, your own body weight may be enough to start when performing squats. You should be able to perform one to three sets of eight to 12 repetitions with proper form before you even consider increasing the weight. When your own body weight is easy, try holding 5- to 10-lb. dumbbells in each hand. Watch your form and see how you do with the additional weight. Increase weight about 10 to 20 percent at a time, according to the National Strength and Conditioning Association. So if you are using 10-lb. dumbbells, try 12-lb. dumbbells. Stop increasing the weight when it is challenging to do eight to 12 reps.
Take A Load Off
Finish every workout by stretching the muscles you used. This will help stretch out your lower back as well as the other major muscles in your body. Hold each stretch for 15 to 30 seconds at the point you feel a pulling sensation in the muscle. Reach toward your toes for a hamstring stretch. Perform a kneeling lunge to stretch your hip flexors. Lie on the floor and pull your knees to chest to stretch your lower back. End by stretching your glutes and piriformis by crossing one ankle over the opposite knee; pull the knee in and hold. These stretches performed regularly will improve range of motion, and keep your tight lower back from getting worse.
- Essentials of Strength Training and Conditioning; National Strength and Conditioning Association
- American Council on Exercise: Flexible Benefits
- ExRx.net: Squat
- American Academy of Orthopaedic Surgeons: Low Back Pain Exercise Guide
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