Heavy Squatting and Lower Back Pain

Bigger Stronger Leaner Powerlifting & Strength Sports
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[quote]Tags wrote:
mertdawg,

Is your ab/lower back work only for strength or do you train for endurance as well; i.e. high rep band g.m’s, static holds on the hyperextension, etc?

Also, how active are you outside of the weightroom?

What is your profession? Are you sitting down a lot all day then squatting heavy at night? If so maybe something as simple as going for more walks and spending even more time on flexibilty may help?

How often do you get massages, use a foam roller, etc?

Just some things to think about further,

Cheers[/quote]

Real interesting. I tried some higher rep work for a couple weeks and the back pain went away, but I thought it was a coincidence. Then this week I decided to do some fairly light high reps of deadlifts and guess what-zero back pain. I used 135 and just kept doing 8-12 reps until I hit 100-real smooth.

For right now I’m going on the premise that I need to build up my lower back endurance AND that its always a good idea to keep the entire hip-back structure flexible AND that I don’t need to use a super tight arch on every set of squats.

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I know exactly what you are going through. Every night you need to stretch your hamstrings, glutes, piriformis, IT band, and hip flexors. I dealt with this for almost a year until I figured out that it was my piriformis that was causing all the pain. In the past 2 weeks I have gotten rid of almost all pain by stretching my piriformis twice a day. I usually do 4-5 sets of 45 seconds for each leg.

For the ab sucking in guys, if you want to squat any amount of weight, then you have to push out on your belt. Wider is better.

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You can also get a foam roller and roller all the muscle groups I named. Then stretch. That works even better for me.