Back pain when squatting (form vid included)

[dathtom]

Hiya,

Got some really bad back pain when squatting today, usually feel it in my lower back but today felt it mid back aswell. Thought I'd make sure my form isn't horrible and I wasn't causing any damage.

Video is here -

youtube.com/watch?v=O1V1BDe85tA&feature=youtu.be

Thanks!

Pls don't make fun of my skinny legs

Tom

[doughnut91]

Hiya,

Got some really bad back pain when squatting today, usually feel it in my lower back but today felt it mid back aswell. Thought I'd make sure my form isn't horrible and I wasn't causing any damage.

Video is here -

youtube.com/watch?v=O1V1BDe85tA&feature=youtu.be

Thanks!

Pls don't make fun of my skinny legs

Tom

Video is private

[dathtom]

Video is private

Sorry sorted it, thanks!

[xADONAIx]

From the angle we're seeing it looks like your knees and toes are pointing outward as you squat down and up. Try doing some box squats to help with your form and posture. Even if you're going super lightweight get your form down first. It's better to have a solid platform and low weight than to have a lot of weight and a ****ty form and potentially blowing out your back and knees.

[Brian357]

Here are a few things that stand out to me about your form
1. lose the neck pad. Your traps will eventually get used to the bar and it won't hurt anymore. the pad can cause injuries not prevent them
2. you need to squat a little lower. Work on your mobility everyday to help with this. Google agile 8
3. invest in some squat shoes if you can afford them. they will help you get lower because you probably lack ankle flexibility. This will also allow you to bring your stance in a little bit

Not sure why you are experiencing back pain though.Maybe you should get it checked out by a doc. Glad to see that you're squatting though cause most novices I see only curl. lookup juggernautfitnesstv on youtube. hes got a lot of great information

[dathtom]

So much lower back pain today, but thanks for the comments I'll look at my foot placement. Atm I really don't have the trap development to cushion the bar without a pad but I'll look at manning up and give that a go next time.

[Jasonk282]

[Jasonk282]

You have back pain because you're hyperextending your back instead of letting it brace naturally.

Take a big gulp of air and push like you're taking a chit...that's how you brace your back. And watch so you think you can squat. you really need to learn proper squat form.

[t8rtot]

It looks like you are letting the weight transfer from your heels to your toes right before you hit the hole.

[kaleida]

The first thing you should work on is depth...lower the weight if you need to and try different stances if you need to so you can get hips below knees.

[Sponge19]

So much lower back pain today, but thanks for the comments I'll look at my foot placement. Atm I really don't have the trap development to cushion the bar without a pad but I'll look at manning up and give that a go next time.

It's more about keeping your upper back tight, not trap development. You need to force your shoulder blades together. The pad is often a sign that people have no tightness in their upper back.

Also it does look like you squat high mate.

[dathtom]

Quick note on the lack of depth, remember feeling like I wasn't going low enough on that set but remember I was having back pain and had no spot (as he was filming). Usually I get him to check my depth and its usually ok, although definitely not below parallel, otherwise I get stiffness in my hips.

God I sound like a pussy

[Sponge19]

Quick note on the lack of depth, remember feeling like I wasn't going low enough on that set but remember I was having back pain and had no spot (as he was filming). Usually I get him to check my depth and its usually ok, although definitely not below parallel, otherwise I get stiffness in my hips.

God I sound like a pussy

You don't need a spot to squat properly mate. Honestly, re-evaluate your squat from the ground up. Like I said, learn to keep your upper back tight, not just standing up with a bar as if you were casually waiting for a bus. Once your form is dialed in you'll make great progress. Good luck!

[TypeNirvash]

You don't need a spot to squat properly mate. Honestly, re-evaluate your squat from the ground up. Like I said, learn to keep your upper back tight, not just standing up with a bar as if you were casually waiting for a bus. Once your form is dialed in you'll make great progress. Good luck!

He's right, and like others have stated before, don't concern yourself with the weight. Don't worry about what anyone says, or thinks about you in the gym. It doesn't matter how much weight you can throw around if your form isn't on point.
And also, that's some solid advice about removing the pad. It will only hinder your form, and you'll get used to the bar without it. Arch your back (slightly), and pull your shoulders straight--you shouldn't lean forward at any point in the squat. I think that's where your pain is coming from; your squat is turning into a Good Morning when you lean forward.

[Magicbox]

Your whole body is falling is forward when you squat.

When you are at the bottom of your squat your upper body collapses and falls forward and the weight shifts from heel to toes. When your body falls forward you catch it with your lower back and that's most likely causing the back pain.

You need to lower the weight and learn some technique. Away with the patting, brace your lower back and keep your upper back tight.

[dathtom]

Ok when the back pain has gone away I'll get back to it and post another video

[Jasonk282]

Ok when the back pain has gone away I'll get back to it and post another video

DO it with an empty bar.

[tidnab]

Get rid of the pad and keep your chest up. The pad is probably what's messing you up. I don't see an issue with hyperextension for what it's worth.