Hi,
Ive noticed lately Ive been having a slight pain in my lower back. Nothing terrible,but it worries me that I may be doing squats wrong. I know Lou explains the proper format in the book,but honestly, the words mean nothing to me. I just cant picture it, and the trainers in my gym are incompetent. I need a visual.
Is there a video or site somewhere where I can see the right format? I really dont want to do damage to my lower back.
I had the same problem when I would do back squats. Try switching to front squats, they put much less pressure on your spine.
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"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Try this:
at the top take a shallow breath in with your stomach. Brace your abs, go down, come up, exhale and repeat. Many people do not breathe properly and do not allow their spine to be alleviated by the pressure inside the abdomen.
There are many reasons why you could be having back pain from squats, but in most cases it's you, not the squat. Why don't you make a video and post it for us? Any advice is a shot in the dark unless we have seen you squat.
Is there a video or site somewhere where I can see the right format? I really dont want to do damage to my lower back.
I agree with Galya's last bit.
If you have a DV camera, video your squat, post it to a site that hosts files (doesn't have to be youtube, it can be personal webspace or file space on the net) and post the link in the training forum.
I did this many times for my squats (found out I was way off with my back squat, ok on front, but could be better, etc).
Actually, it was when I started doing front squats that I noticed the pressure. The videos are helpful, thanks! Actually, now that i think about it, I think I am doing to correct. Ill see if I can get a video shot....maybe this weekend. Ill try.
Now maybe the lower back pain is from twisting and turning in yoga........
Now maybe the lower back pain is from twisting and turning in yoga........
Thanks!
I've been lurking for a while.. but felt the need to support your theory re twisting..
Depending on the nature of the back problem... Twisting and turning can be bad until the muscles are strong enough..
I just recently went to the chiropractor and he approved of the squats etc....He said just to stay away from anything twisty until my muscles were strong enough to support it.. (my sacro-iliac pops out once in a while)
For Example: I've just adapted and do straight lunges instead of lunges with a twist
Mark V
Last edited by gibson57guy : 10-23-2006 at 09:54 AM.
Being a physical therapist, I'm going to guess that your low back pain is from tightness/imbalances in your hips. I will gladly get into more detail if you wish, but spend more time with the warm-up (lunge with twist) or check out the DVD Magnificient Mobility. Good stuff. You could also try and purchase a green miniband from www.performbetter.com and put it above your knees. Often times, the hips kick in before the glutes and screw up your squat. By using the miniband, you can get your glutes to turn on first, thus eliminating your back fom getting so involved. Again, I can explain it all the way through if your interested becuase I'm sure, with all of this rambling, that everyone reading this is scratching their head, saying "what the hell is this guy talking about . Good luck.
You could be 'good morning' the squats. I have this tendency on a2g squats.
Its when your legs come up before your back straightens out, and you left in a 1/2 bent over possition that takes lots of low back strength to get out of.
Just a form issue, providing that you are 'staying tight' throughout the movement its not going to cause you problems, you will get a stronger back. This is actually another excersice called the good-morning squat.
Google box squatting and try some of that, it should correct the problem.
Lower back pain from squats?
. Good luck.
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