Squats and Low Back Pain

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey Everyone,

I usually never have any problem with low back pain when doing squats, but if I start doing high reps (15+) or a routine like German Volume Training with squats my lower back becomes extremely sore and tight. I would think the obvious answer is that my low back is weak, but I deadlift and do good mornings all the time, and I really consider my back strength to be a strong point. My second answer would be that my squat form is bad. I don’t think this is the case, but it is hard to evaluate myself 100% accurately. I do squat with more of an olympic style than powerlifting style. Could it be anything to do with this? Well you can see that I am kind of stumped here, so any help would be appreciated… I don’t necessarily want to start using a weight belt either, but maybe that is the best option? Well thanks in advance for the help all!

-MJT

2

try front squats. they make for better form, straighter form, so you’ll use less lower back.

in my uncertified opinion, i think front squats are easier than back squats anyway (if you do them right that is).

if front squats dont help then it could be a ligament or tendon issue (but i could be wrong). mb do alot of gpp and active recovery for lower back.

3

How is your flexibility? Tight hammies is very often the cause of low back pain. I myself expetrienced a lot of low back pain, so i took up yoga at home and improved flexibility a lot and it has really helped my back.

4

Oh great point about the hamstring flexibility… my hamstrings are very tight. I will definitely have to work on that. The only question I have about that theory is that would high rep squatting really bring out my hamstring tightness in the form of lower back pain? But I think increasing hamstring flexibility will definitely be worth trying!

5

do you stretch out after your squat workout? if i don’t stretch out properly, my back is horribly tight. stretch out for over 50 seconds, that’ll leave your back all soft and mushy.

stand up straight, and touch the ground with your hands, HOLD it there.

6

Just noticed the same: When doing high volume workouts (mine waw 15,12,10,8,5,3,1,3,5,8,10,12,15) the pain in my lower back during the next couple of days is quite enormous. Also I have the tightest hamstring,calves and lower back of anyone I know of… So it’s stretching stretching stretching right?

7

What range do you use? It is quite possible that you squat slightly deeper during your lower intensity sets and may be unable to maintain neutral spine/pelvic position at this new setof joint angles. Have someone check that you are not moving into a posterior tilt as you squat below parallel. Tight hamstrings are possibly to blame, but may not be solely responsible. What deadlifting variations do you perform?