Stop pussing out implies that he is just being weak and can fix it without being a wimp. Sorry bout the wall. If it's the weakest part of the chain, it will take the hardest beating until it catches up. Rehab isn't easy or quick, but it can work. For Hams : glute ham raises!!!!!!! I'm just curious as to why you say this? Allowing your lower back to round over or curve excessively places uneven pressure on the spinal discs leading to possible bulges, herniations or pinched nerves. They blew my mind when I learned about the alternating segments of mobility and stability with the joints in the body - stable foot, mobile ankle, stable knee, mobile hip, stable low back, mobile thoracic spine, stable scoop, mobile shoulder, stable elbow, mobile wrist, stable hand. I don't have a video about my form but I feel like my form is fairly on point. I suggest the same thing for you. [–]StuWardMilitary, Powerlifting (Recreational) 3 points4 points5 points 7 years ago (1 child). I took some time off and I recently got back into lifting. It has nothing to do with better or worse. Been stretching and strengthening them and no more pain! Especially on the Internets. I always do 3-4 sets before squats to get the lower back adequately warmed up. [–]thesorrow312 5 points6 points7 points 7 years ago (0 children). [–]dusters -2 points-1 points0 points 7 years ago (7 children), And my point is you cannot always just fix the root problem, Protip: Stop pretending to be a medical expert, [–]raleighwood 2 points3 points4 points 7 years ago (6 children). I never said I would or should stop working on it. video yourself doing the squats and post it. [–]dusters 5 points6 points7 points 7 years ago (13 children). rehab...sucked for around 3~4 weeks everything at the point of impact did not come naturally. I took some time off and I recently got back into lifting. But you want strength and stability at your lumbar spine. Combine that with a very wide stance to reduce the ROM, and a strong guy can lift a lot more weight. I said don't pussy foot around, AKA avoiding. Sharp pain in the lower back could be caused by many things, from a … "Never foam roll your lower back" This is BS I've had lower back pain before and foamed rolled that bad boy and the pain was reduced instantly. [–]fittitnewbie 1 point2 points3 points 7 years ago (0 children), This article has helped me recently, specifically focusing on doing proper Romanian deadlifts, [–]pinion13 0 points1 point2 points 7 years ago (0 children). However, doing low bar squats I've gotten pain in my lower back. Stiff leg deadlift is what he should be doing as an accessory. This tells me that you likely did not prepare your back for the weight your legs are capable of moving and now your back needs to catch up. During the lift it feels weak until after rep 1 of set 3... That's because it took you just over two sets of squats to warm up that lower back. I've been foam rolling and stretching it quiet a bit but I'm scared to keep lifting if it's going to be like this because it doesn't feel sore like everything else does from a good workout. People can choose different types of fitness exercise for different reasons. / stiff leg deadlift. © 2020 reddit inc. All rights reserved. you have to strengthen the entire body to cure lower back pain, esp the lower back itself. I've tried lowering the weight, nothing doing. should be kept in mind, [–][deleted] 0 points1 point2 points 7 years ago (0 children). With a low bar squat, your upper body gets a bit horizontal, and with a bar on your shoulder blade, your lower back muscles are working to keep your spine in good form. First off, you couldn't be more wrong about feeling it in your back. in the past i had a lot of lower back pain, tried everything to fix it, nothing helped. Terrible advice. Now that we’re in a positive frame of mind, let’s dive in, starting with the 3 most common reasons people get lower back pain from squats. You could try high bar or even front squatting and see if that relieves your back pain. And/or you could be overestimating your strength for that lift. MRI's revealed that the spinal cord was crushed down to around 1/3rd its original size. It's like the mast of a ship whereas outer core are like the riggings. We have inner core and outer core musculature. btw.... wtf is " YOUR CORE " ? Dude no worries I'm just now learning all this new stuff at a job I started recently. (self.Fitness). This, If low bar squats were worse than front squats, why are powerlifters able to move such weight? The Ultimate Guide to Getting Out of Low Back Pain and Back to Squatting, Deadlifting and Olympic Lifts. [–]heiv 1 point2 points3 points 7 years ago (0 children). If you just did low bar squats after coming back from a break, it's normal to have some DOMS in your lower back. Also, over working any of the core can cause you to actually do damage because in the recovery period there is nothing left to hold up the spine. Shifting the knees out further (or in further) can change a huge amount as well depending on your flexibility. That’s why I’ve spent the past ten years Squatting low bar. You may be leaning forward too much throughout the squat, and/or your hips may rise out of the "hole" (the bottom position of the squat) out of sync with your upper body, which puts lots of stress on your lower back. High bar squats cause more back pain for me than low bar squats do. Its sore above the small of my back… YOUR CORE. They don't necessarily help with power, but the two together will do wonders for your back. do you use a belt and use the valsalva maneuver? You however did make it seem to be something that can easily be done. Finally if you sit a lot for work or play it can really exasperate things especially if you twist in your chair a lot. Most attain a pitiful depth though as the rresign themselves to this because leverage remains best at the top of a squat. [–]jwilson13 2 points3 points4 points 7 years ago (7 children). You Feel Pain in Your Lower Back. I was working on a roof, 2 stories up. The thing with the extensions is that you're running into an issue with working high reps of movement on a joint (s) that is meant to stabilize. I had lower back pain for years. [–]goGlenCoco 1 point2 points3 points 7 years ago (0 children). Next time it happens I would suggest going through the range of motion again to see if it hurts. Partially right. [–]Fuper-sly 3 points4 points5 points 7 years ago (0 children). Phantom pain, like fire ants bitting my legs. [–]bicepsblastingstud 1 point2 points3 points 7 years ago (0 children). The resulting pull on your low back will make it sore. A big reason for back issues is the inability to control the hamtrsing position via the ankle/hip angle. [–]niggytardust2000 19 points20 points21 points 7 years ago (1 child). ★★★ Taking Bht Pain In Lower Back Icd 10 Code For Mid Lowe Back Pain Upper Back Pain With Hiatal Hernia Chronic Dull Pain In Lower Left Back Patient Education Exercises For Low Back Pain. [–][deleted] 1 point2 points3 points 7 years ago* (0 children). Do some hip flexor stretches, glute bridges, lay down and bring 1 leg at a time into your chest. This is terrible advice. When you do a low bar squat, the bar sits lower on the rear deltoids. i havent maxed out in a couple months, and have been taking it a little easier, but saturday i did a 5x5 @ 240lbs and it was tough but felt solid. Your depth/stance/bar placement is also(most likely) the issue. If you're not staying tight and slopping your form when you get exhausted, it could be that. Low bar Squats is more forward lean, more hips back, less knee forward. What was the rehab like? took some time off and I recently got back into lifting. i love foam rolling my legs and upper back...the two things that help my lower back specifically are running and yoga...both seem to alleviate any lower back issues that pop up. try shifting things up. Some can exercise for muscles improvement, for strength and endurance, for a healthy body, and/or for competitions. When you do squats, you’re supposed to feel the strain in your legs. Rest, ice, NSAIDs if needed, stretch and some athletic trainers advocate foam rolling depending on who you talk to. That needs to be your main focus. I get excited about functionality. This is kind of compounded by the fact that a lower back pump feels like absolute dog shit (IMO), which nearly convinced me that I was straining it rather than just working it. [–]incogenator 1 point2 points3 points 7 years ago (0 children), great point this one i think. Press question mark to learn the rest of the keyboard shortcuts. This means that you are putting the weight and work into your lower back muscles instead of your glutes and quadriceps. I never said it was easy. Really shouldn't lift through injury. Low Bar Squats. Muscle tightness and feels like a pulled muscle... Likely a strained back. And, btw, I am a movement expert. I don't have a video about my form but I feel like my form is fairly on point. To maintain proper form during the squat, you need to stick your buttocks out back and bend forward at the hips. Keep your knees out, butt back, and your back straight. Although all types of exercise have adorable benefits, wrongly exercise without guidances can cause serious pains or side effects for your health. That's where all the pain originates from. If the bar sits lower than this you create more stretch on the pecs and shoulders causing pain and discomfort. The way to squatting strongly and causing no pain is to support the stabilizers, especially the abs and interior oblique’s. [–]nippleshadow 2 points3 points4 points 7 years ago (1 child). After working on my APT a bit my lower back feels more solid than ever. I would like to prevent any harm that can be caused by the roller. [–]dusters -2 points-1 points0 points 7 years ago (5 children). This. I can barely walk properly and need to sit down for like 15 minutes to ease the pain. I am surprised no one said this, you are probably using too much weight. You look like a dog pooping in the woods.” Could be nothing more than a disproportionately underdeveloped lower back. Squat Tip: Why Your Unrack Feels Heavy and Your Lower Back Hurts. People confuse core with abs. my lower back doesnt like highbar squats...at least it didnt around the 160 mark...so i switched to low bar. If you're following something like starting strength and it has shown you the low bar style, don't go super deep. This is Reddit, we all know what is wrong with him, and we all have the correct answer. [–]appleswag96 1 point2 points3 points 7 years ago (1 child). Uniform width all the way across (no tapering). Back squats work your posterior chain: lower back, glutes, adductors, hips, and hamstrings, as well as your quads and stomach. A a person who broke my back I can say that this is all VERY true. Resume with normal sets/reps once you're at 160. My mistake. Where? I think low bar squats puts more stress on the lower back, since your torso is more horizontal with low bar. Your transversus abdominis is the major inner core stabilizer. Even with mobility exercises and all that stuff you won't be able to do a low bar squat ass to grass comfortably. Only what needed to be done to fix the problem. Then know as an expert you should know that giving out advice while knowing very little info about the patient is a terrible idea. Both have their pros, and I prefer the lever belt but it is up to you to do the research on that. You want to drive through your heels. Maybe opening my legs wider would help? Go to the doctor and see what your injury actually is. just throwing out some tips from alan thrall about this topic. Could be form issue, could be a mobility issue, could be a weak core issue, could be a serious issue. Lower back is part of your core. It doesn't matter which tool you use (straight or trap bar) as long as you're getting stronger at the pattern. Still need to get a little lower in your squat. and increase general mobility. Also aside from weak hamstrings it could be from lack of flexibility in your hips, quads or hams. Do lower back strengthening such as romanian deadlifts. Post a video of your form. Click Here for a one-stop shop of our most important resources. Start light and get the form down instead of trying to go heavy with 50 tips on how to squat. ladder gave way and I fell down, with my right shoulder hitting a tool box (big, 400lb type) while my waist was off to the side so it missed the tool box all together. A few years ago when I started working out I would do high bar squats and I never got had any pain in my lower back. So what you said makes zero sense. As mentioned above, tight hip flexors can lead to back pain. Considering the causes of lower back pain after squats due to a weak core, we’ll see what we can do to avoid it. [–]thesorrow312 1 point2 points3 points 7 years ago (1 child). And a few work out movements I cant do, traditional squats being one of them. So I'm not sure what the issue is. TIL "back" pain doesn't originate in the "back" it originates in " YOUR CORE" and then caravans on over to the "back" . Welcome to r/Fitness! [–]jwilson13 0 points1 point2 points 7 years ago (0 children). Work on strengthening your posterior chain. no problems anymore. When you lean forward with your legs bent, the hip flexors are engaged to the fullest. [–]raleighwood 1 point2 points3 points 7 years ago (12 children). Although back pain is usually described as dull or aching, it can also feel sharp and stabbing. I also have this problem, except I don't even DL or squat anymore because of it. Your wrists may also be hurting.. 3. Less weight on a dysfunctional movement pattern isn't better, it's just less bad, [–][deleted] 1 point2 points3 points 7 years ago (0 children). Started putting a warm compress on it is an idea wo n't be more wrong about it! Prefer the lever belt but it is n't a lack of flexibility in your legs the hip (... Abdominis is the main aggravator and I 've gotten pain in upper Chest... Well as strong inner core stabilizer on point is more horizontal back decreases! It by slightly shortening the range of motion, and for me personally, feels more like a charm no... Slightly shortening the range of motion body like a pulled muscle... likely a strained back and lay off squats... Nice when drawn on a roof, 2 stories up Bobbyv44 0 points1 points! 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