Hello doctor, Today, I was lifting light weights on squats. As I went down into a parallel position, my back locked up and immediately began to hurt. I tried other lifts (hyperextentions) to loosen my hamstrings. It felt better at the time, but now I am at home and can barely stand and walk. How can I treat this issue? I have taken Aleve, but my lower back is still spasming and very tight.
Hi. I went through your case, what I found is that you must follow some basic stretching exercises with warm up and cool down phase to avoid tightening of muscles. Do warm-up exercise like static jogging, jumping with hands wide apart. Along with warm-up, 10 minutes of stretching exercises like twisting and turning exercises, with standing and long sitting also. Lie down flat on the mat, bend your knees and bring your bend knees towards your body. Follow the same position with legs extended. Put a towel behind the legs and holding the towel with hands pull the towel towards your body. This will stretch both spine and hams also. Do cat and camel exercises. Come to your quadruped position, inhale and try to put your spine down and head up, then exhale and try to pull up the spineaking a curve with head down. Repeat this 10 to 15 times. It can be done before and after workout sessions. Apply hot pack if possible to decrease the soreness twice daily. Go for a physiotherapy session which should include mobilization of spine and manipulation with TENS (transcutaneous electrical nerve stimulation), 15 minutes 80 hertz.