Squatting -Lower back ache and pain.

[Bright2131]

So i was doing squats 5x5 today with only 215 pounds to get back into it. It wasn't hard on my legs, but my lower back was aching and it hurt. I had to stop after 3 sets because it was to hard to handle and i felt like it was getting worse. Also, i am on a 3 day split THE TEXAS METHOD.

I felt like crap today. I even took a pre workout and the lifts just werent there..i have been eating strictly. Every 2 hours. Lots of protein. Ive even gained 10 pounds in 2 weeks. (mostly due to creatine and getting food back from wrestling). But i just don't know. My lower back hurt and i didn't beat any numbers from Monday. Im going to take Saturday + Sunday off and come back Monday.

Also note. i use to hate squatting, but now i love it. I was considering doing it 3 times a week on 5x5 due to it being so low right now. But how am i suppose to do that with a lower back ache that i have. WOULD A BELT HELP???

also i think i got diagnosed with lower back arthritis. Like last summer. I just WANT TO SQUAT w/o pain. thanks everyone. just really pissed right now. hard work for nothing it seems like.

[Bluerex]

how is your form, that is the first thing to look at. Do you lean too far forward and the bottom? I have had back pain in the past from that.

I have never used a belt, but I can see it hurting. I would imagine it would provide that little bit of extra support you need, but I would make sure your form is in check first.

[Bright2131]

how is your form, that is the first thing to look at. Do you lean too far forward and the bottom? I have had back pain in the past from that.

I have never used a belt, but I can see it hurting. I would imagine it would provide that little bit of extra support you need, but I would make sure your form is in check first.

ill get a video up...hold on about 10 minutes. im only going to be doing it with light weight so my lower back doesn't hurt.

[Bright2131]

http://www.youtube.com/watch?v=uZQLXRn****E

SORRY ABOUT THE LOUD MUSIC.

[Bright2131]

I am watching this guy and i don't see a difference between mine and his. Maybe he is leaning forward a little more? any advice is appreciated.

http://www.youtube.com/watch?v=cvkZu...eature=related

[james0566]

maybe you just slept wrong causing some back pain, or a little tweak doing something.... could be anything.

side note.....from what you wrote, you're not doing the texas method

[Bright2131]

maybe you just slept wrong causing some back pain, or a little tweak doing something.... could be anything.

side note.....from what you wrote, you're not doing the texas method

I am doing...

MONDAY- Intensity

WEDNESDAY- Light

FRIDAY- Volume

I just switched the monday/friday days. Someone told me it would be better. And i believed him. Yea, but i think im going to get a belt. Would that help it well? and how would it effect my squat? would it make my core weak? thank you

[caerus13]

A belt will help. I think 5x5 will really bring out your weak point in an exercise. My first time doing 5x5 my lower back was fatigued before my legs, this might be what you are feeling.

Your form looked fine, but everyone can probably do the bar with perfect form. Try a video with somewhat heavy weight.

[Bright2131]

A belt will help. I think 5x5 will really bring out your weak point in an exercise. My first time doing 5x5 my lower back was fatigued before my legs, this might be what you are feeling.

Your form looked fine, but everyone can probably do the bar with perfect form. Try a video with somewhat heavy weight.

I will get a video out Monday when my back rests up. Do you reccomend i do it with a belt when i take the video. Im saying this because even when i was doing the bar in that video my lower back ached a little bit. I think if i added even 135, it would ache more, therefore making it take longer to heal. So ill take a vid. monday of w/ or without a belt?

Also, maybe i should go do some back extensions...do you think i should do like 3 sets of those today to maybe try to strengthen it up before i take the weekend off?

I know your smart about these things so i trust you.

[caerus13]

You're approaching 2x BW on the squat, so I would really recommend a belt.

When you say it aches, is it more of soreness or actual pain? muscle or bone pain?

Just let it rest. Are you doing hypers or glute-ham raises in the program anyway?

[Bright2131]

You're approaching 2x BW on the squat, so I would really recommend a belt.

When you say it aches, is it more of soreness or actual pain? muscle or bone pain?

Just let it rest. Are you doing hypers or glute-ham raises in the program anyway?

Its more of an ache/small pain and if i bend down and come back up. very lower back.

I am doing stiff legged deadlifts on monday. They are good for my lower back and hammies. They dont hurt at all. Im going to do some sets of hyperextensions to give it a little workout because if it is just a very weak back, i must start now or else my squat will suffer in the long run. thanks

[james0566]

i am on a 3 day split THE TEXAS METHOD......
i didn't beat any numbers from Monday.

just going off what you said

1)split?

2)you dont try and beat a number, from a lift previously done during the SAME week. Its a week to week progression nor multiple progression throughout the week

[Bright2131]

just going off what you said

1)split?

2)you dont try and beat a number, from a lift previously done during the SAME week. Its a week to week progression nor multiple progression throughout the week

sorry. I do accessory lifts. Bicep DB curls. I was trying to beat it by 1 rep since Monday. thats what. lol. im sorry for the confusion.

[abg]

Its more of an ache/small pain and if i bend down and come back up. very lower back.

I am doing stiff legged deadlifts on monday. They are good for my lower back and hammies. They dont hurt at all. Im going to do some sets of hyperextensions to give it a little workout because if it is just a very weak back, i must start now or else my squat will suffer in the long run. thanks

If your back has almost no impact on your SLDLs, but prevents you from doing squats, it sounds like something more than a fatigued/sore back.

It looks like starting "with only 215 pounds to get back into it" may have been a bit ambitious. Changing up a program, starting a new one, or coming back from some time off (from a lift, not necessarily from lifting in general) you want to start low. It seems you tried that but perhaps not low enough.

Being that you seem to have hurt yourself, you need to decide if you are going to press forward or rest to recover. Either way, I'd look at dropping the weight more. That will allow your body to adjust to or become reacquainted with the lifts.

[Bright2131]

If your back has almost no impact on your SLDLs, but prevents you from doing squats, it sounds like something more than a fatigued/sore back.

It looks like starting "with only 215 pounds to get back into it" may have been a bit ambitious. Changing up a program, starting a new one, or coming back from some time off (from a lift, not necessarily from lifting in general) you want to start low. It seems you tried that but perhaps not low enough.

Being that you seem to have hurt yourself, you need to decide if you are going to press forward or rest to recover. Either way, I'd look at dropping the weight more. That will allow your body to adjust to or become reacquainted with the lifts.

thanks man. I agree. I did 185 for 2 sets of 5 on wednesday and it was almost to easy. My back was a little achy but nothing to stop me. I think ill just stick with the weight for 1 or 2 more weeks while trying to get my lower back BACK into it. Thanks you

[jgreystoke]

What is your current 5RM?

It can't be too far ahead of 225, if you only got two sets across at that weight.

The rule of thumb for multiple sets across of X reps is to use no higher than your 2XRM to start.

What is your 10RM?

You could even start lower than that.

[Alpha Moth]

Try some front squats?

My back never hurts from that.

[Bluerex]

I can't watch the video, I am blocked from youtube in the office, hahaha. From what others have said, your form doesn't sound like the issue. I would just add watch your form on the SLDL, I have a couple lower back injuries and this will set my back off if my form gets sloppy. This also gets bad for me when squatting on the same day as I DL or SLDL, I think it is just from my back getting tired.

As others have said you may want to lower your starting wt to prevent injury and let your back strength catch up with the rest of you. Also give it a couple days rest, that is probably the most important thing right now.

[Bright2131]

What is your current 5RM?

It can't be too far ahead of 225, if you only got two sets across at that weight.

The rule of thumb for multiple sets across of X reps is to use no higher than your 2XRM to start.

What is your 10RM?

You could even start lower than that.

Im not sure right now. But i maxed at 285 monday for 1 rep. it was heavy. but today, it didn't feel that hard. it was just my back that it felt like aching. my legs felt powerful

[Bright2131]

I can't watch the video, I am blocked from youtube in the office, hahaha. From what others have said, your form doesn't sound like the issue. I would just add watch your form on the SLDL, I have a couple lower back injuries and this will set my back off if my form gets sloppy. This also gets bad for me when squatting on the same day as I DL or SLDL, I think it is just from my back getting tired.

As others have said you may want to lower your starting wt to prevent injury and let your back strength catch up with the rest of you. Also give it a couple days rest, that is probably the most important thing right now.

yea. i think im going to take next week. Monday wednesday and friday and just do 5x5 with 185, 190, and 195. I think those arew all light enough to get my back BACK into it. Then i might just continuously progress 3 days a week squatting 5x5. idk yet though. im going to re-evaluate everything.

[Bluerex]

yea. i think im going to take next week. Monday wednesday and friday and just do 5x5 with 185, 190, and 195. I think those arew all light enough to get my back BACK into it. Then i might just continuously progress 3 days a week squatting 5x5. idk yet though. im going to re-evaluate everything.

yeah, don't force it. Worse comes to worse if your back is still sore don't push to hard, you could always just do a week of super light weight and just use it to stretch.

[Bright2131]

yeah, don't force it. Worse comes to worse if your back is still sore don't push to hard, you could always just do a week of super light weight and just use it to stretch.

yea..thanks

[caerus13]

yea. i think im going to take next week. Monday wednesday and friday and just do 5x5 with 185, 190, and 195. I think those arew all light enough to get my back BACK into it. Then i might just continuously progress 3 days a week squatting 5x5. idk yet though. im going to re-evaluate everything.

Why are you doing 5x5 MWF if you are doing Texas Method?

[Bright2131]

Why are you doing 5x5 MWF if you are doing Texas Method?

Well, im trying to get back into it. So ill do everything else the same. Like bench..a heavy double single or triple monday. Light on wednesday. And 5x5 on friday.

But for the squat im trying to work my way into it (you know for my back) so i plan on doing them monday wednesday friday. I know this is not the program outline for the squat but i think this is the best way for getting my lower back stronger right now. In a coiuple weeks i will start doing squats the same way the program outlines. But for now, i think a 5x5 3 times a week with pretty light weight will help me with my back issues. Agree or disagree??

[abg]

This is probably a good time to say this: Leave your ego at the door.

There may be some people at your gym that point and laugh at those the squat < 200 for 5's. Who cares?

You are doing Texas Method to increase your strength. The only thing that will be 100% counterproductive will be an injury preventing you from lifting.

You did 185x5x2 and barely felt it in your back. Stay at 185 until you do 185x5x5 and are solid with it. Note that you WILL feel it in your back, moreso with the more forward lean you have, which will be due to biomechanical and bar-position factors.

You will learn what is normal and what is bad with your lower back. As long as it is normal, move up the weight per the program recommendations. Yes, it may take you 4 more weeks to get up to what you feel you should be doing, but if that 4 weeks makes your body more ready for the stress of 205lbs, then you are that much more ready for 210, 215, etc....

Leave your ego/pride at the door. Do what you can do to get it done and then move up.

[CookAndrewB]

I'll weigh in here...

Your form is NOT fine. Even from this poor angle I can watch your hips rolling under when you squat deep, which means your lower back is not staying rigid.

Watch the hips/lower back of the second lifter in this video. It is text book hip mobility/lumbar stability.



Take a video of yourself squatting from the side and I'll wager it looks much more like this:



Running your lumbar spine through flexion with a load on your back will (surprise, surprise) give you a sore back.

[Bright2131]

I'll weigh in here...

Your form is NOT fine. Even from this poor angle I can watch your hips rolling under when you squat deep, which means your lower back is not staying rigid.

Watch the hips/lower back of the second lifter in this video. It is text book hip mobility/lumbar stability.



Take a video of yourself squatting from the side and I'll wager it looks much more like this:



Running your lumbar spine through flexion with a load on your back will (surprise, surprise) give you a sore back.

So it looks like i need to create more of an arch in my lower back and keep everything more in a straight line? correct?

[Bright2131]

I am actually watching my form and i can really tell my lower spine/back is almost like rouding at the very end...do you have any tips to fix this? I have tried it with a 95lbs and its hard to keep that "curve" in your lower back towards the end of the lift. Should i not go down so far? Because im trying to correct it as we speak. thanks.. and your right. That exactly the problem.

[CookAndrewB]

So it looks like i need to create more of an arch in my lower back and keep everything more in a straight line? correct?

People usually talk about keeping a tight arch. Frankly, so long as you aren't rounding out your lower back, arch or flat doesn't much matter. What you are primarily concerned with is that your lower back is stable.

I would suggest digging around on youtube for some squat "how to" vids. I would listen to guys like Dan John, Mark Rippetoe, Lou Simmons, Dave Tate... you are going to get several different styles from these guys, and you may just need to play around and see which suits you best.

I am actually watching my form and i can really tell my lower spine/back is almost like rouding at the very end...do you have any tips to fix this? I have tried it with a 95lbs and its hard to keep that "curve" in your lower back towards the end of the lift. Should i not go down so far? Because im trying to correct it as we speak. thanks.. and your right. That exactly the problem.

Some of it you have to get used to. Some of it is mobility issues with your hips/ankles (you have to make up range of motion somewhere so your lower back is doing the work). You can also look up mobility drills for hips/ankles on youtube.

For now, I would suggest squatting a little high (no further than the point where your hips start to tuck) and over the course of the next few weeks, work on getting lower with your lower back stability in tact (no flexion). Between learning how to squat, hip mobility, and practice, you should be in good shape in relatively short time.

[Capeb]

Try stretching before you begin to do squats, I bet it will help.