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Old 11-21-2011, 07:20 PM   #1
Ryan R Johnson
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squats causing back pain

every time i squat heavy i get this aggravating lower back pain right above my butt. often i dont feel it during the lift but when i cool down and sit at home it starts to hurt.

i squat parallel with my feet slightly wider than shoulder width, toes pointed out at a 45 degree angle, and the bar loaded between my traps and top of shoulder blades.

im doing something wrong here...
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Old 11-21-2011, 07:49 PM   #2
Eric Montgomery
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Re: squats causing back pain

Post a video.
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Old 11-21-2011, 08:46 PM   #3
Boris Bachmann
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Re: squats causing back pain

Something here might be helpful to you (wfs): http://squatrx.blogspot.com/2008/06/...back-pain.html
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Old 11-21-2011, 08:57 PM   #4
Andrew Husband
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Re: squats causing back pain

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Originally Posted by Ryan R Johnson View Post
every time i squat heavy i get this aggravating lower back pain right above my butt. often i dont feel it during the lift but when i cool down and sit at home it starts to hurt.

i squat parallel with my feet slightly wider than shoulder width, toes pointed out at a 45 degree angle, and the bar loaded between my traps and top of shoulder blades.

im doing something wrong here...
Hi Ryan, I've had two herniated disks, and this was one of the early symptoms. I don't want to scare you, because many things can mimic the symptoms of a herniated disk, but generally speaking I had similar symptoms as you are experiencing.

Usually when you are actually lifting there is decent blood flow to the area and inflammation may be limited--but after cooling down the inflammation may be coming back, causing irritation.

Many herniated discs may not impinge the nerve root (which is why you may not feel radiating leg pain), but may cause inflammation in the area, causing muscle spasms and stiffness.

I'm not a doctor, but after having two back surgeries myself, I've become more aware of the symptoms. Just be safe out there.
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Old 11-21-2011, 09:15 PM   #5
Steven Low
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Re: squats causing back pain

Is it more in the SI area or lumbar disc area?

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http://www.eatmoveimprove.com/2010/0...ur-lower-back/
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Old 11-22-2011, 07:26 AM   #6
Ryan R Johnson
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Re: squats causing back pain

Great info guys. thanks.

Steven, its the lumbar disk area!

Boris.. great article.
ill try to post a video but i have noticed in the mirror during squats that when i hit parallel or below, my spine by my but starts to curve under. i dont really know how to corrects this?!

plus the first time i really injured it (6 months ago) i was squatting heavy and i let someone help me load the bar (dumb) and they loaded it 2.5 lbs heavier on one side. i pushed out one rep and my bad seized up. it hasnt been the same since.
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Old 11-22-2011, 11:16 AM   #7
Eric Montgomery
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Re: squats causing back pain

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Originally Posted by Ryan R Johnson View Post
Great info guys. thanks.

Steven, its the lumbar disk area!

Boris.. great article.
ill try to post a video but i have noticed in the mirror during squats that when i hit parallel or below, my spine by my but starts to curve under. i dont really know how to corrects this?!

plus the first time i really injured it (6 months ago) i was squatting heavy and i let someone help me load the bar (dumb) and they loaded it 2.5 lbs heavier on one side. i pushed out one rep and my bad seized up. it hasnt been the same since.
That may or may not be a problem..."butt wink" is overhyped as a huge problem at L1 certs.

Do you normally squat looking into a mirror? That's generally a bad idea.
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Old 11-22-2011, 12:55 PM   #8
Preston Sprimont
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Re: squats causing back pain

Do you squat with a belt? If not, you probably should.
I had some similar nagging back issues for a while (with some nerve inflammation too), and after a few weeks of intensive stretching, a deload, and beginning to use a belt for squats/deads, I was free of back pain.

You should also post a video to the digital coaching forum so that you can get some feedback and perfect your form.
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Old 11-22-2011, 02:38 PM   #9
Aaron Gainer
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Re: squats causing back pain

Your mobility/flexibility/tissue quality is a problem if squats are causing you pain. Work on it for a good 2 months, do exercises that are pain free, and return to squatting!
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Old 11-22-2011, 05:14 PM   #10
Ryan R Johnson
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Re: squats causing back pain

i have been using a belt. and i noticed the pain starting when i started squating low bar.

i thought about a deload, but my squat is weak and everytime i gain a little ground, these back issues pop up.

i thought about using a smith machine for a short time, just to make sure im tracking the bar straight and not leaning forward. thoughts on this??
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