BuhBompus

Does anybody have any suggestions? The only thing I can think of is I am using improper form somehow. The pain in my lower (low low) back is annoying for about 2-3 days after I squat. This doesn't help me much since I am doing the 5x5 program. I am currently in week 8 of the 5x5's so I am doing 3x3 right now. Some weeks the pain is OK, but some days like today, it gets very frustrating to do other exercises, bend over to do stuff, etc.

Any ideas?

DJSTARER

all i can say is make a vid and let us see. Another option would be to ask someone who knows what they are talking about at your gym. <- this option can be great, or a bad idea if the advice is poor.


LET US SEE!!!

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

htxred

are you neglecting your lower back?

Vegeto

It's definately best if we could see a vid.

Also, can you tell me just how low on your lower back you are hurting? And what kind of pain are you having? (soar muscle, burning, tightness, pinching...)

__________________
______________
________________
......Busy Training......
__________________
________________
__________________

BuhBompus

Well.. the pain is in the lowest part of my back. It's sort of a pinching feeling.. Definitely not sore muscle or burning. I did some research and I think one of the reasons is I am letting the weight be distributed too far forward so I am hunching my back. I am going to try to start lowering the weight with my hips as recommended and see how it feels next time.

armygrunt82

anyone else think if he held the weight in front of him this might help take the tension off his lower back? Im no PT or CSCS so I dont really know jack, Ive just heard of people doing this type of squat before.

A_N_91

If it's definately from squatting, then it's probably your form. Maybe too much weight and you're leaning forward, idk, a video is best.

But also, it might be from other lifestyle things. I used to have that "pinching" in the lower back and sometimes I couldn't even stand. For me it was my posture; when I was on the computer, my legs were turned so they were rested on my bed. If it's something like posture, always sit, stand, etc straight and try some yoga.

BuhBompus

It's definitely from squatting. My routine has me doing squats first then bent-over rows afterwards. While doing the rows (with proper form a trainer showed me), the pain in my back is so annoying its hard to do to my full potential. I will hit the gym again tomorrow and try to distribute the weight farther back so I don't get into the habit of leaning forward at all. I am sure it has to do with my posture while doing squats. In fact, I am almost positive now. We'll see how it goes.

Any suggestions on what I can do to keep the weight farther back so my back remains straight are welcome. Right now my plan is to stick my butt and chest both out to begin lowering the weight. I think this will help with the posture and the weight distribution. I believe I was lowering the weight before by bending my knees at first.

A_N_91

Box Squat, I've never done them because I don't have a box and my power rack hasn't arrived in the mail yet, but I heard that box squatting will teach you to sit back when squatting.

DarkFalcon

I have the exact same problem. My lower back is fairly curved so there tends to be a lot of pressure put on my lower back. I actually get sore just standing to long so putting a very heavy weight on my back doesn't exactly make things better. I've been playing around with it and I've found two things that have made a difference. First I added good mornings which have been strengthening my core and second I no longer lock out at the top of the squat. Locking out takes the focus from your legs into your lower back so go close to the top but never full lock out your knees.

armygrunt82

I just pretend there is a chair behind me and im trying to sit in it, it might also help to lower the weight your doing to help concentrate on form.

madman911

Do you need to be performing bent over rows after squats? I wouldn't put those two exercises together in a session, if I did, I imagine my lower back would be toast too. The extended isometric contraction of the lower back that is required for bent over rows is not something I'm a fan of. I think even with good form, bent over rows put your lower back at risk, just my opinion. I see some people doing bent over rows with only a very slight angle to their back, which takes the stress off your lower back, but it also takes emphasis off of your lats and places it more on your shoulders and traps. I get a better isolation of my lats with cable rows or dumbbell rows. I usually do stiff legged dead lifts after my squats and they are great for strengthening your lower back. I stopped having any lower back issues with squats after incorportating SLDL into my leg days.

Drew1200

^I agree with that, if you have to do rows after squatting do seated cable rows or DB rows or something.

DJSTARER

Use a belt. ^^



I squat and deadlift and do hyperextentions or good mornings all in one day and twice a week. The BBing propiganda having to do with one's CNS and overtraining is highly overrated. It occurs very infrequently for most lifters, and when it does, it is a function of either too much volume, too much intensity, or a diet consisting of too little food.

If the isometric hold in the rowing is bothering you, I think you may need to do more lower back work or check out your form. A good bent row will leave your spine angle almost parallel to the ground. This is achieved with greatly bended knees.

Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

jram

Hey BB;

I’ve posted my comments before on other threads. Maybe there’s something here you can use. Sounds like your either - a) not concentrating, b) leaning forward, c) too much weight on the squat at that particular point in time.

When I do a squat I make sure that when I lift off the rack and back up a step or two that I have the bar exactly where I want it, (normally just below the traps) then with a shoulder wide stance, (some go wider) feet pointed a little outward, looking forward (by keeping my head up helps me keep my back straight). I'll begin the squat by INHALING first, then as I proceed down I EXHALE slowly (like a leak in a high pressure pipe). At the bottom of the squat I make sure I do not bounce & make sure my feet are flat and I try to keep my knees from extending beyond my toes, (sometimes hard to do) as I come back up I'm still EXHALING. It's when I'm at the top of the completed squat that I stop exhaling. Then I either rack the bar or go for more reps. That's the way I do the ATG squat but, that's what feels comfortable for me. I do 5X5's. ATG's up to 200 lbs. and below parallel at 270. Can’t be too careful since I’m 68 and w/o at home alone. If I have an off day, (maybe not concentrating) I’ll do 5X2’s sometimes twice. This way it allows me to concentrate on my form, recover and I still get in 10-20 reps.

Finally, some people hold their breath though out the squat (they say it helps support the spine during the squat) personally, holding my breath through out the squat is too taxing on my system. But, that's me.

Peace

Trick D

You may also have lower back problems. I have three bulging discs in my lower back and anytime I put that my weight on my shoulders, the pressure goes straight to the bulge. Might want to get it x-rayed if you feel it is a major problem.

__________________

strongman72

I have tightness in my lower back.Its like in the middle of my lower back.I'd hate to say its because of improper form but it might be.I usually squat real heavy so that might be it.I usually try to keep my form as best as possible.I've had this tightness since last thursday when I did 405 for a set of 2.Is it anything i should really worry about?

__________________

Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!"
I laugh and say, "Na just dedicated!"

*2006 POWERLIFTING REGIONAL QUALIFIER*
*UPDATE*
Status-STILL WORKING TO GET TO THE TOP
Age:17
Bench: 300 (315)
Incline: 250
Squat: 445 (465)
Power Clean: 225 (235)
Deadlift: 500 Raw - Due to a torn quad injury it has gone down.
() are goals that are to be done in 3 months.

AnImLiZtIk

I would recoment strengthening your core. If you use a belt, loose it. heavy deads are good, and SDLs and hypers...with weighted abs

__________________
"Nothing can stop me now, because I don't care anymore." -NiN