So here's the deal, I did back a few days back and I don't know what I did wrong but when I was doin' seated cable rows (did t bar rows before) my lower back started to hurt like hell.

I couldn't walk straight, tried another excercise but I couldn't do ish because the pain was so overwhelming...I decided to go home and rest it off, 2 days after the pain was gone. Whenever I do squats 2 I get this pain but not as painful.

What should/can I do to prevent injury?

Hey man, from Bar rows you switch to new program to seated cable rows? It's natural to experience that pain man, every 3 months that I change my program/exercise I always experience that. We experience pain of doing new exercise because there are some parts of the muscle is being affected which is not affected on the first program/execise that we used.

What you did is actually right man, rest well. and on the next day, do other workouts which is not related/connected to your back. Do arms / abs workout because your back need some recovery.

The thing is I did it once or twice b4 but nothing happened. Another thing that's bothering me is my shoulders, I don't feel any pain but when I do some shoulder excercise I feel like my shoulder is being popped back in place.(right one)

Sometimes the smallest tweak can cause a lower back issue my friend.

Try this video. It will help you with your lower back pain.

Just on time!! my lower back is still in PAIN after doing deadlift! Better to do this to ease the PAIN, Thanks man!

hey #HTH,

I have a problem which i tried a lot to over come but its not working, thing is that whenever i do crunches for upper abs i always have pain in my lower back and so i'm not able to do crunches any more......how can i prevent my lower back? what is that real thing that must always be kept in mind while doing crunches or any other abs exercise ? what is that correct form to really engage that core..................

Shamir,

You need to be careful when doing any type of seated cable back work. Many times as you pull you pivot your hips which stresses the hell out of your lower back especially your lumbar disks. This causes your errector spinae muscles (they run vertically up both sides of your spine) to spasm as their job is to keep your lumbar aligned. When you do seated rows, you need to use a weight that allows you to pull and stretch without jerking. Many times people get hurt because they are using too much weight.

John