Advice for legs.

[Jaekel]

Hello -

I was wondering if anyone had advice for someone who has lower back problems.

Since starting going to the gym, I have noticed that leg day in particular causes terrible lower back pain, even with good form. To remedy this, I stopped squatting and deadlifting, only trying them twice or so a every couple weeks, and started using the leg press and other machines instead.

However the machine that my gym has only goes up to 525lbs, and that is just not enough for me. I am wary of starting a routine that relies on squats and deadlifts.

Are there any leg exercises that do not put stress on the lower back? or does anyone know of ways to lower the stress put on the lower back when squatting or deadlifting?

Thank you for your time.

[brutus]

Are you ising a good weight belt? A quality, well-fitted weight belt might help. Also, you might try having your flutes massaged, espically along the iliac spine, where they insert. Lastly, 525 is a lot of weight! You could go slower & use one leg at a time.

[Heiko]

Try building up the muscles in the lower back with supermans, planks. Maybe try foam rolling stretching.

[Aielyn]

Rather than trying to find leg exercises that don't put strain on the lower back, perhaps look for ways to strengthen the lower back (as Heiko has already suggested)

Hyperextensions are a good choice. Also start doing light squats and light deadlifts, focusing on the lower back. Deadlifts moreso than squats, because deadlifts hit the lower back quite well. With the light squats, be sure to go as deep as possible, not just down to parallel. With deep squats, you should let your knees go further forward, and not let your glutes go back as far. Your torso should be more upright than for regular squats. You could also do them as front squats, which will have a similar effect on your body position.

And, also as mentioned by Heiko, stretching will also help. Get into a good stretching routine, best to do it at least once a day, twice if you have the patience for it.

[inm]

back strength has be mentioned. I'll add "proper exercise sequencing". tire your legs with leg presses, than move to squat and deadlifts. your lower back is still fresh, but your legs are already pumped.
But yeah, strengthen your back. and it might be useful to upload a clip of you performing. Make sure full body is in view, taken from the side.

Also, find a lifting coach and purchase 1-2 lessons. you need someone who knows how to analyze movements and fix them. I'm sure it will be a great investment!

[BIGJOEY]

forst you need to train your spinal erectors muscle groups and also your whole core. Second you need to have someone woork with you and they have to know body biomechancis . that will be the best way to correct you lower back issue. I can also be that you need some streatching and deep tissue massage work and you may have to check how your placing your feet on the leg press. Remember your body works on 45 amd 90 degree angles of range of motition if your operation out of that rage is whe you will get hurt or have pain. its form and control and not the weight that will govern muscle growth. if you need any more help let me know

[inflated]

I recommend going to a Chiropractor who is familiar with athletes. Get adjusted and have him give you advice on strengthening your core before you try to do heavy squats. Unfortunately, almost all exercises that will help you build bigger legs will also put stress on your lower back. Strengthen your core and you should be able to do a lot more than you are presently doing.

[phoenix]

As a student doctor, I would recommend seeing a sports physiotherapist. If you're in a country with private healthcare it might be a little pricey but the skills they can give you be used for the rest of your life.
The suggestions given so far are valid, improving lower back strength and massage have been shown to help. But in order to help rehab your back, I would say physio would help get you back to lifting quicker. See if you can find one with experience of weight training, sciatica and lumbar disc problems is their bread and butter stuff, they see it all the time.
Can you squat without weights?

All the best

JJ