Author Topic: Squats causing back pain  (Read 6982 times)

Offline Eric

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Squats causing back pain
« on: April 03, 2011, 07:35:48 AM »
I've been fighting this intermittently the past few years since switching to mainly compound exercises.

At one point 2 doctors diagnosed me with a hernia due to pain in the midsection.  Luckily the surgeon knew better and nixed the hernia idea.

I then realized it was probably my back and starting "hanging" from various bars to relax my spine.

But squats still causing this pain the next day despite believing I have good form.  Wldfg, others any thoughts?

Offline Wlfdg

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Re: Squats causing back pain
« Reply #1 on: April 03, 2011, 07:42:38 AM »
Right off I say switch to front squats. Take the pressure off the spine. Add snatch grip deadlifts for your glute & hams.

A better description of the pain please? Where? What kind of pain?


Offline Eric

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Re: Squats causing back pain
« Reply #2 on: April 03, 2011, 09:37:22 AM »
Right off I say switch to front squats. Take the pressure off the spine. Add snatch grip deadlifts for your glute & hams.

A better description of the pain please? Where? What kind of pain?

Good suggestions, thanks.  I'll try front squats, keeping it a bit lighter while learning the technique. 

I've already been deadlifting on a 4 inch platform, so looks like going to snatch grip deadlifts will only require a wider grip.  Man, that is quite a wide grip I'm seeing in pictures.

The pain itself is hard to describe; rather dull but varies from minor to medium intensity around the midsection.  I suspect sitting 40 hours a week coupled with heavy weight on shoulders and a bit of genetic back issues could be causing the lower back tightness, which can radiate a bit.

Thinking further, I may have started all this while teaching myself to ski with a non-perfect back posture.  But chicken & egg perhaps..
« Last Edit: April 03, 2011, 10:22:12 AM by Eric »

Offline Wlfdg

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Re: Squats causing back pain
« Reply #3 on: April 03, 2011, 06:14:56 PM »
I've already been deadlifting on a 4 inch platform, so looks like going to snatch grip deadlifts will only require a wider grip.  Man, that is quite a wide grip I'm seeing in pictures.
I prefer the snatch grip over lifting off a platform. It feels more stable with the greater range of motion.
You don't need to go collar to collar if you're under 6'.

Offline thehebrewhero

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Re: Squats causing back pain
« Reply #4 on: April 03, 2011, 07:20:47 PM »
Lower back pain sucks.  I used to get it alot when I did construction work.  A Ice then heat combo works great for taking that pain out.  If you can take a break from squats and do leg press for a week or so that might help too.


Offline samjohn

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Re: Squats causing back pain
« Reply #5 on: April 03, 2011, 07:26:51 PM »
Not sure if it's relevant but reverse crunches helped me with lower back pain...

Offline Wlfdg

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Re: Squats causing back pain
« Reply #6 on: April 03, 2011, 09:40:49 PM »
Lower back pain sucks.  I used to get it alot when I did construction work.  A Ice then heat combo works great for taking that pain out.  If you can take a break from squats and do leg press for a week or so that might help too.
Only the infermed should EVER use machines.

Offline NutMeg

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Re: Squats causing back pain
« Reply #7 on: April 03, 2011, 10:22:09 PM »
You could try adding some lower abdominal work, specifically for the transverse abdominus.  Even just isometrics are usually enough.

Offline Eric

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Re: Squats causing back pain
« Reply #8 on: April 06, 2011, 04:58:18 PM »
I've been doing some weird long distance stuff too for fun occasionally.  Always feels good:  carry 50 lbs for 2 miles

Offline Wlfdg

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Re: Squats causing back pain
« Reply #9 on: April 06, 2011, 07:13:21 PM »
I've been doing some weird long distance stuff too for fun occasionally.  Always feels good:  carry 50 lbs for 2 miles
How have you been carrying the weight?

Offline ghostman1

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Re: Squats causing back pain
« Reply #10 on: April 08, 2011, 07:58:24 AM »
Eric i was getting lower back pain when doing squats. So I went out and bought a pair of support shorts. They strenghten your lower back and abdomen. Now I dont get any pain. Give it a try

Offline Wlfdg

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Re: Squats causing back pain
« Reply #11 on: April 08, 2011, 08:10:40 AM »
Eric i was getting lower back pain when doing squats. So I went out and bought a pair of support shorts. They strenghten your lower back and abdomen. Now I dont get any pain. Give it a try
"support shorts", belts and wraps don't increase strength. In fact the opposite is true.

Offline ghostman1

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Re: Squats causing back pain
« Reply #12 on: April 08, 2011, 08:28:52 AM »
Yes i know that, but if I hadn't of got them I wouldn't be able to do squats with the pain it was causing. And I always wear a belt when squatting or deadlifting. I squat 290lbs and deadlift 375lbs. Theres no way I am doing that without support

Offline Wlfdg

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Re: Squats causing back pain
« Reply #13 on: April 08, 2011, 08:46:30 AM »
Theres no way I am doing that without support
Lighten the weight and build your own belt with your thoracic stabilizers.

Offline Eric

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Re: Squats causing back pain
« Reply #14 on: April 08, 2011, 06:41:43 PM »
I've been doing some weird long distance stuff too for fun occasionally.  Always feels good:  carry 50 lbs for 2 miles
How have you been carrying the weight?

In front a lot (similar to bear hug), sometimes over head, other times in front in a row position, still other times on a one side of the other alternating arms.