Lower back pain after Squats

[zen42]

You've gotten some great replies. To expand on what ahadpour said, use the belt only on lifts close to your 1 rep max (90-92% of your 1 rep max).

If you've been using the belt for all your squats, you'll want to lower the amount of weight you're using during your first few weeks without a belt. Then slowly build back up again. Your trunk will be stronger for it in the long run.

Have a buddy you trust watch your squat from the side and make sure you're not rounding your back at the bottom of the squat.

I've found it's easier to maintain my arch if I regularly stretch my hamstrings, calves and hips. Others have helped their backs by widening their stances and lowering the bar on the shoulders. YMMV.

Pay attention to what Zyg says, if you're getting pain due to straining the spinal ligaments that's not a good thing. Muscle soreness is different than other types of pain.

Also, look at your whole workout. Are you doing deads right before your squats? Did you do deads only a couple of days before? Maybe the back needs more of a break. If squats aren't your first major lift of the day, try making them your first lift.

Most weightlifters and "personal trainers" don't know how to do a proper squat. Learn all you can from reliable sources on proper squatting technique.

Zen

 

[amaze]

some great advice - thanks guys

 

[Skinny Bastard]

Great Q and A's! I have a congenital defect in my lower back and bought a couple of belts to try. Later I decided to ditch the belts and focus on technique. After a while my back improved and it's never felt better. No more acute pain, just the good 'ol chronic variety.

 

[Nathan]

I agree with most of what's been said here. However, I have to use a belt for free weight squats or else I often get a sharp pain in my lower left abdomen. I've talked to other people who get it as well so it's not just me. I used to get lower back pains doing squats as I had poor trunk strength. Doing deadlifts without a belt has completely helped. My lower back strength is great and I no longer have any trouble with my back. If I could just prevent my lower back from arching slightly when I do deads I'd be set. If you're doing one of heavy deads or heavy squats without a belt then you should be good to go and have a fortified lower back capable of handling heavier poundages.

 

[sergio]

Yea, needleboy and willyumyum are correct. Amaze, when you're doing super-heavy free-weight squats,it's really hard on your lower back(feels like it's going to buckle from the stress!). Thats why I suggest using the smith machine squat(fixed bar). When using it, position your feet a little in front of you,that will take a lot of the strain off your back and targets the legs better.

 

[Jguns]

You might have learned to do squats wrong. Chest too far out and not going down far enough. Then it becomes an ego contest with the weight, and your back is not prepared for it. I see too many guys at the gym with 8 plates going down about 5 inches. Try stripping most of the weight off, and dropping down BELOW parallel (Hips below knees) you will not be able to do as much weight, but you will stretch and strengthen your lower back, and you will get a hell of a lot more out of the excercise. I had the same thing happen to me and I relearned the exercise. I guarantee you this will work if you do it correctly. Keep your spine locked in a NEUTRAL position as well. Screw the weightbelt, those are for guys that want to look like big tough weightlifters. You only need them for when you are going for max weight, if at all.

 

[Bronzeman]

Squats

Hi all,

Sounds like you might need to drop your weight too. If you want he same results with less strain on your lower back drop your weight and use a time under load principle. Ten seconds down and then drive out of the whole for ten seconds up. Do this with a twenty rep set, you will get good results.

You will have to drop your weight for this approach at squats.


Bronzeman

 

[sergio]

Jguns, it is not really a good idea to go that low when doing squats. When you do, you're bringing in your knees to raise the weight, and that's too much strain on your knees. You might want to wrap them when training heavy like that. There is no need to go lower than right angle

 

[MuSuLPhReAk]

I used to use a belt until one day it accidently got caught between my ribcage while squatting. Man the pain. Needless to say I was bruised badly for about 1 week. Ditched the belt and never had any problems. The belt is overrated for sure. Probably good if you have an injury.

 

[Jguns]

sergio, you need to go just barely below parallel for full ROM. It is no harder on your knees than going parallel is. But even if you go parallel that is good. its just that too many guys go way to shallow.