I have recently started to do Squats after reading its importance on this site. However, Ive also started to get bit of pain on the lower part of my spine and believe it could be becuase of Squats....
Should all the weight be on my back or should I carry some or all the weight on my arms when holding the bar?
Hope someone can help
Thread: Lower Spine Pain After Squats
03-17-2011, 08:22 PM #1
Lower Spine Pain After Squats
03-17-2011, 08:24 PM #2
03-17-2011, 08:42 PM #3
03-17-2011, 10:51 PM #4
03-17-2011, 11:04 PM #5
another possibility, small but uncovered is what shoes you're wearing. i go with chuck taylors or bare foot. some ppl wear boots or basketball shoes b/c of the higher heel and ankle support. also, i carry the weight on my back the whole way down, but going up, if i need it i try to push up with my arms, like a shoulder press for a small spot, even though all the weight is still on my legs, it seems to help.-U.S.A.F.
-Chalk > Straps
03-18-2011, 05:48 AM #6
03-18-2011, 07:03 AM #7
03-18-2011, 07:20 AM #8
1. When squatting, make sure to keep a tight inward arch to your back. DO NOT allow it to round (curve outward), or you risk a spine injury. (the same principle applies to deadlifts)
2. The bar should be held firmly against your traps. DO NOT attempt to push the bar upward with your arms. In fact, you should be pulling the bar into your traps to keep your upper body tight.
3. Only squat as low as your flexibility allows. If you have poor flexibility in your hamstrings, glutes, etc., can cause "butt tuck" at the bottom of the lift. This happens when lack of flexibility causes your butt to roll downward, creating a rounding in the lower back. (you can get the same issue when leg pressing)
4. Lifting belts WILL NOT correct, nor protect for, issues caused by poor form. They are for people who already have good form down, and are looking to increase the top end of their lifts.
At this point, it's likely that you've caused a little bit of damage. Give the area some rest and allow it to heal. If it bothers you when you're not lifting, then you should probably see a doctor. After you're recovered, then drop the weight down A LOT and just practice good form.
The "So you think you can squat" and "Squat Rx" videos on YouTube are a good source for learning proper form.☠ By reading this post, you have agreed to my negative reputation terms of service.
03-18-2011, 07:34 AM #9
03-18-2011, 09:25 AM #10
03-18-2011, 01:14 PM #11
03-18-2011, 01:20 PM #12
All this, plus:
- make sure your deadlift is bigger than your squat.
I know it's not a rule and I know people with a bigger squat that do it with no problem, but in my experience: your spinal erector muscles should be strong enough to carry the weight. The only way to make sure of that is that you can pull from the floor what you're are putting on your back (that is harder because of constant tension).
If you let's say, you deadlift 200 and squat 225, that means your back is not strong enough to carry your squat weight.
Invest in deadlift progression if this is the case.3k+
03-18-2011, 04:07 PM #13
03-18-2011, 11:06 PM #14
03-18-2011, 11:23 PM #15
In regards to leg presses...
Some presses are poorly designed, and will even cause your lower back to round if you are correctly using the machine. Sometimes doing the presses with 1 leg at a time will help to prevent your back from rounding. It also means you have to load the machine with fewer plates.The curious task of economics is to demonstrate to men how little they really know about what they imagine they can design. - F.A. Hayek
Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius—and a lot of courage—to move in the opposite direction. - Albert Einstein
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