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Started By
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Back pain when squatting - any tips for this issue?
Posted on 12/13/22 at 5:42 am
Posted on 12/13/22 at 5:42 am
I’m routinely getting mid back pain after squatting moderate weight. It’s more right around the spinal column just below my lats. It might be my lower lats. I’m honestly not sure. I just know it hurts and feels like I’m going to get injured.
Here’s what I’ve tried so far:
- full mobility warm ups with dynamic stretching for hips, ankles, and my back. Lats and shoulders as well
- adjusting my grip on the bar for narrow and wide hand positions.
- not going parallel
- wearing powerlifting shoes for better ankle mobility
- slow warm ups starting with goblet squats and then lightweight barbel back squats
- proper bracing. This honestly makes it worse as if the “stiffness” created with a proper brace is contributing to my back hurting
Any ideas? It’s the only exercise causing back pain. I’m trying to avoid the cost of a PT.
Here’s what I’ve tried so far:
- full mobility warm ups with dynamic stretching for hips, ankles, and my back. Lats and shoulders as well
- adjusting my grip on the bar for narrow and wide hand positions.
- not going parallel
- wearing powerlifting shoes for better ankle mobility
- slow warm ups starting with goblet squats and then lightweight barbel back squats
- proper bracing. This honestly makes it worse as if the “stiffness” created with a proper brace is contributing to my back hurting
Any ideas? It’s the only exercise causing back pain. I’m trying to avoid the cost of a PT.
This post was edited on 12/13/22 at 5:43 am
14
Posted on 12/13/22 at 5:46 am to StringedInstruments
Stop squatting.
Posted on 12/13/22 at 5:54 am to StringedInstruments
Haven't seen this movie/tv show..... whats it streaming on?
Posted on 12/13/22 at 5:55 am to StringedInstruments
Why are you squatting while watching Tv?
Posted on 12/13/22 at 5:58 am to StringedInstruments
Caddyshack 2
Posted on 12/13/22 at 6:17 am to StringedInstruments
Got it in 2. Haven’t squatted in awhile but frame 2 was a dead giveaway.
Posted on 12/13/22 at 6:33 am to StringedInstruments
Switch to leg press, splits, hack squats, etc., for a while. I haven’t really had back pain from squatting, but I’m getting older and don’t want to risk it, so I don’t max on squats anymore and do my heavy work on exercises that don’t load my spine.
Oh, and wrong board.
Oh, and wrong board.
Posted on 12/13/22 at 6:44 am to StringedInstruments
You should watch Gremlins 2: The New Batch. I hear it does wonders for your back.
Posted on 12/13/22 at 6:45 am to StringedInstruments
Seems like your body isn’t cut out for lifting heavy
Posted on 12/13/22 at 6:53 am to Proximo
1. Post this on the Health and Fitness board
2. Look up knees over toes guy on YouTube. He’s all about properly squatting and taking stress off your back and knees.
2. Look up knees over toes guy on YouTube. He’s all about properly squatting and taking stress off your back and knees.
Posted on 12/13/22 at 7:21 am to StringedInstruments
I usually just take it easy on my warmup sets with 350 lbs before the real weight clears the squat rack.
Posted on 12/13/22 at 7:24 am to StringedInstruments
Stop squatting if it’s hurting you. Will def hurt yourself. I got a bad herniated disc doing that and it is a miserable injury. There are plenty of other legs exercises you can do instead. At least try taking the weight down. There’s no need to go heavy.
This post was edited on 12/13/22 at 7:27 am
Posted on 12/13/22 at 7:29 am to StringedInstruments
Get an mri to be safe then if it's clear go back light and perfect your form.
Posted on 12/13/22 at 9:42 am to StringedInstruments
This happening when it's an empty bar? 50% max, 80% max? You said proper bracing, how do you know you're bracing properly? Have you filmed yourself to see if any form breakdown is happening? Does it hurt when you're in the hole or just when you un-rack the bar?
Posted on 12/13/22 at 10:06 am to StringedInstruments
No pain with goblet squats? What happens if you increase the weight for that? If you can goblet squat w/ no pain it might be your technique when using the bar. Good back stretches are when you ben backward and not just forward. Didn't learn this counterintuitive fact until i had a l4-5 ruptured disc, mri, and pt, but i still do low weight high rep goblet squats.
Posted on 12/13/22 at 3:23 pm to BlackPot
quote:
This happening when it's an empty bar? 50% max, 80% max?
I’d say once I get to 60% max, it starts hurting.
quote:
You said proper bracing, how do you know you're bracing properly?
I just follow videos online and assume it’s right. Not sure how someone could assess if I’m braced or not. Squat University’s tutorial is the one I mostly rely on.
quote:
Have you filmed yourself to see if any form breakdown is happening?
I have and have posted to Reddit multiple times. Only criticism I’ve gotten is that I don’t quite get to parallel.
quote:
Does it hurt when you're in the hole or just when you un-rack the bar?
Neither. Hurts on the descent. In fact, I can test if it’s going to hurt but squatting slowly 10% down. If it starts flaring up, I go back up and don’t work out that day.
Posted on 12/13/22 at 4:00 pm to StringedInstruments
Sounds like you are rounding.
Need to get more upper back strength and better bracing.
Try imagining you are wrapping the bar around your back with your hands and tucking your elbows in towards the front of your body. Look in a neutral position, not up or down.
You could try low bar squats. I felt like I could get better bracing out of that.
Need to get more upper back strength and better bracing.
Try imagining you are wrapping the bar around your back with your hands and tucking your elbows in towards the front of your body. Look in a neutral position, not up or down.
You could try low bar squats. I felt like I could get better bracing out of that.
Posted on 12/13/22 at 5:23 pm to StringedInstruments
I hope I can make clear what I’m asking, but how far back are your elbows? When you squat, do your elbows become more parallel with the floor? I’ve seen very flexible guys keep their elbows to far back and are essentially making their back round. Keep a tight back while trying to bend the bar across your delts or traps.
ETA: my cue is shoulders back and in my back pockets, bend the bar.
ETA: my cue is shoulders back and in my back pockets, bend the bar.
This post was edited on 12/13/22 at 5:26 pm
Posted on 12/14/22 at 7:37 am to StringedInstruments
post a video here
but in general...if an exercise hurts, stop doing it. split squats and reverse lunges are superior for most things anyways.
but in general...if an exercise hurts, stop doing it. split squats and reverse lunges are superior for most things anyways.
Posted on 12/14/22 at 7:10 pm to StringedInstruments
Dude. Find a qualified weightlifting/powerlifting trainer to teach you how to lift weights. You can’t learn this from YouTube. Or a book.
A strength and conditioning coach, over tbe a 6-12 month time frame can help you here.
A strength and conditioning coach, over tbe a 6-12 month time frame can help you here.
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