What you did – You went too low on a squat or lost the natural arch in your lower back on a deadlift, good morning, or other exercise.
What you feel – A pop in your lower back followed by pain and loss of range of motion.
The diagnosis – Most likely a strain of one or more of the muscles that surround and support the lower spine.
The Treatment
In the first 48 hours your goal is to calm the spasm. Make a large enough ice pack to cover your entire lower back and ice the area for 20 minutes while lying facedown.
The spasm will “reach out” beyond the actual injury spot, so it’s best to cover everything. Repeat the icing four to six times a day. Ice 20 minutes on and 30–40 off.
If you can, get a qualified massage therapist to work on your back. Otherwise, use a foam roller. Place it between your back and a wall and shift your body weight to roll out the area. Press as hard as you can on each side of your spine.
After rolling, lie on your back, pull both knees to your chest, and hold for 30 seconds. You’ll feel a stretch in your lower back repeat five to eight times.
Prevention
Prevent lower-back problems with these three guidelines.
Strengthen Your Core – This is essential if you want to be able to support heavy weights. Do core exercises at least three days a week.
Progress Slowly – You can’t hit a new max every week. Gradually working up in load while keeping good form will give your body time to adapt.
Warm Up Properly – Activate your glutes and loosen your hips with a dynamic warmup before lower body sessions.
