Squat Form

lookin4gains

The past couple weeks I have been getting horrible pain in my lower back right after squats. I go parallel and my butt is pushed back with a straight lower back, chest up with traps engaged. I contract my abs during movement to keep a tight base. I don't know what I'm doing to cause the pain. But it lasts for days. It's definitely muscle pain on the sides of my lower spine. Any thoughts or tips would be appreciated.

peterjens

IMO, make an appointment with a chiropractor or sports medicine specialist.

Sam_I_Am77

lookin4gains wrote: »

The past couple weeks I have been getting horrible pain in my lower back right after squats. I go parallel and my butt is pushed back with a straight lower back, chest up with traps engaged. I contract my abs during movement to keep a tight base. I don't know what I'm doing to cause the pain. But it lasts for days. It's definitely muscle pain on the sides of my lower spine. Any thoughts or tips would be appreciated.

IT's hard to say without seeing a video of you squatting. It sounds like you're sitting back into the squat but contracting your abs can actually put more pressure on your spine and stabilizing muscles which might be a cause of your pain. You want to push your abs & obliques out more than you want to contract them. Try wearing a belt and then expand your abs and obliques against it, that's essentially what you want to do; if you lift with a belt is entirely up to you.

Secondly, what does your mobility work look like? From what I see in the gym and on these boards, stretching is one of the most neglected components of most people's training.

Think about what I said above and make some adjustments to how you manage your abs during the lift. It helps if you suck in a big breath of air before each rep and hold it. If none of this helps then go see your doctor but based on what you're describing I think it's more along the lines of flexibility and / or managing your breathing and abs & obliques during the lift.

rileyes

Are you taking a deep breath before going into the squat?

lookin4gains

Sam_I_Am77 wrote: »

lookin4gains wrote: »

The past couple weeks I have been getting horrible pain in my lower back right after squats. I go parallel and my butt is pushed back with a straight lower back, chest up with traps engaged. I contract my abs during movement to keep a tight base. I don't know what I'm doing to cause the pain. But it lasts for days. It's definitely muscle pain on the sides of my lower spine. Any thoughts or tips would be appreciated.

IT's hard to say without seeing a video of you squatting. It sounds like you're sitting back into the squat but contracting your abs can actually put more pressure on your spine and stabilizing muscles which might be a cause of your pain. You want to push your abs & obliques out more than you want to contract them. Try wearing a belt and then expand your abs and obliques against it, that's essentially what you want to do; if you lift with a belt is entirely up to you.

Secondly, what does your mobility work look like? From what I see in the gym and on these boards, stretching is one of the most neglected components of most people's training.

Think about what I said above and make some adjustments to how you manage your abs during the lift. It helps if you suck in a big breath of air before each rep and hold it. If none of this helps then go see your doctor but based on what you're describing I think it's more along the lines of flexibility and / or managing your breathing and abs & obliques during the lift.

I don't push my abs and obliques out. But my next leg day I will definitely try a belt and try that technique. Thank you for the input!!

DopeItUp

Sam_I_Am77 wrote: »

lookin4gains wrote: »

The past couple weeks I have been getting horrible pain in my lower back right after squats. I go parallel and my butt is pushed back with a straight lower back, chest up with traps engaged. I contract my abs during movement to keep a tight base. I don't know what I'm doing to cause the pain. But it lasts for days. It's definitely muscle pain on the sides of my lower spine. Any thoughts or tips would be appreciated.

IT's hard to say without seeing a video of you squatting. It sounds like you're sitting back into the squat but contracting your abs can actually put more pressure on your spine and stabilizing muscles which might be a cause of your pain. You want to push your abs & obliques out more than you want to contract them. Try wearing a belt and then expand your abs and obliques against it, that's essentially what you want to do; if you lift with a belt is entirely up to you.

Secondly, what does your mobility work look like? From what I see in the gym and on these boards, stretching is one of the most neglected components of most people's training.

Think about what I said above and make some adjustments to how you manage your abs during the lift. It helps if you suck in a big breath of air before each rep and hold it. If none of this helps then go see your doctor but based on what you're describing I think it's more along the lines of flexibility and / or managing your breathing and abs & obliques during the lift.

Good advice. Poor bracing will definitely lead to your lower back working overtime and cause considerable soreness. If you still have issues post a video.

CarlydogsMom

I have found that the belt really helps. I have back issues, and have started wearing a belt for any squats over 85 pounds. I have had a very good personal trainer work on my form for months, and I'm fairly certain I'm ok on the form, it's just my spine (4 herniated discs 20+ years ago) feels compressed with that level of weight or more. Sometimes, though, I'll take a week or so to de-load and REALLY nail in my form as a reminder, too.