squats with barbells hurt my neck and lower back

xl0velym3rm4idx
xl0velym3rm4idx Posts: 16 Member
in Fitness and Exercise
hi all,
I have recently started doing lesmills body pump, and really like it. My only problem is my back and neck. Doing squats after a while really starts to hurt my neck and back, but i know i have the right form. I've suffered back pain before, and went to a chiropracter, where he discovered I have an extra lumbar vertebrae. It usually doesn't affect me. I only get back pain doing squats with barbells. Lunges with barbells don't bother me either. I will admit too, that my core and back are weak. I'm working on strengthening that too. I started off with 10 pounds on each side for squats and that hurt my back, but after a while, it stopped hurting, so i increased my weight to 12.5 on each side, which hurt when i first started using it. Now it doesn't hurt so i've increased my weights to 15 lbs on each side, which hurts. i wrap my towel around the barbell to provide some cushion on my neck, and it seems to help. My question is, how can i keep doing squats without it hurting my back? Is the reason my back hurts because my back and core are too weak, or because of my extra vertebrae? I'd like to think both are issues, but i'm not sure. Advice would be appreciated. Thank You Very Much!
-xl0velym3rm4idx

Replies

  • _Resolve_
    _Resolve_ Posts: 735 Member
    Squats should not hurt your back, sounds like your form is indeed the issue.
  • JoRocka
    JoRocka Posts: 17,525 Member
    High bar or low bar?

    And if you don't know what that means then odds are 'yer doin' it wrong.

    Take a video post up and show us.
    Or have someone who knows what they are doing make sure the bar is where it's supposed to be.
  • jhc7324
    jhc7324 Posts: 200 Member
    Well, its a Les Mills Pump class, so I'm going to guess you did something like 50 reps. Its very tough to keep your form right with that high of a rep load. As you fatigue your form will weaken bit by bit. If you're new to this workout your form might have started out alirght, but it probably fell apart halfway through which could cause some pain.

    As for an extra vertebrae... I've never heard of that...
  • xl0velym3rm4idx
    xl0velym3rm4idx Posts: 16 Member
    hmm... my form has been corrected many times in the past, so i thought my form wouldn't be the issue Chest up, knees out, butt back..
  • Walter__
    Walter__ Posts: 518 Member
    hmm... my form has been corrected many times in the past, so i thought my form wouldn't be the issue Chest up, knees out, butt back..

    Posting a video is the easiest way for others to check your form. But based off what you're saying, I'm going to assume your form is off. There's more to a squat than what you think.

    You shouldn't be feeling neck pain when squatting. If you feel the bar on your vertebrae, then you have the bar positioned too high. Roll it down some more. If you're doing high bar squats, the bar will rest on your traps. If low bar, it'll rest below the traps and above your rear delts.


    High bar:

    HighBar.jpg

    Low bar:

    LowBar.jpg

    I'm assuming you don't even know whether you're doing low or high bar. But regardless of which you choose to do, roll the bar down more than where you currently have it now. It shouldn't be hurting your neck.



    Another thing - your back needs to be COMPLETELY tight. You need to squeeze your shoulder blades together HARD - imagine you're trying to squeeze an orange between your shoulder blades. It should be maintained that tight throughout the entire exercise.
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    Sound like you're doing it wrong, then.

    Check out some Youtube videos for form, or have a trainer at your gym show you good form.
  • 3laine75
    3laine75 Posts: 3,069 Member
    If your body pump class is anything like the ones here then it is the form that's wrong - try copying the pics above with your thumbs over the bar instead of around.

    ETA : get rid of the towel around the bar - that will make it worse. If you copy the pictures you won't need a cushion.
  • xl0velym3rm4idx
    xl0velym3rm4idx Posts: 16 Member
    hmm... i'll take a picture next time so you can nitpick at me and tell me how to improve. Thanks!
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    shoulders should be away from the ears (think of engaging the scapula and trying to bring them together) and your spine should be neutral ie keep you head steady and no following yourself in the mirror

    engaging the core will help protect the low back as will making sure that you are sitting down and back with your bootie rather than down and forward and your squat turning into some weird squat/good morning hybrid. also make sure to not round your lower back on the down position (AKA butt wink)

    but yeah you shouldnt feel pain in the neck or low back while squatting
  • katerams
    katerams Posts: 50 Member
    If your pain is in your lower back just above your butt, it could be your hamstrings pulling. I get it from KB swings. Make sure you squeeze your shoulder blades together. I also have an extra "bone" at the base of my neck, and I squat with a high bar. I position the bars just below where my neck "starts" on my back. No neck pain.

Categories