Squats and back pain

[Trim]

Hi Cathe and everyone!

Thanks for responding to my last post about the cool down! Now I have to bug everyone again. I just recently started doing Pure Strength legs and I've noticed that when I do squats with the barbell behind my shoulders, my lower back starts to hurt really bad - to the point I can't do the squats anymore.

I've done squats a lot in the past with no problem at all, but this is the first time I have added the weight. I have no back problems at all, so I'm wondering what this is.

I have the same problem during Body Pump and the instructor said my form was correct, probably just a weak lower back. He suggested just using the bar for a while with no added weight to try to build up my lower back muscles.

Does this sound right Cathe? I trust your judgement completely. Also I'm wondering if I should try to push through and finish some reps. BTW, at the point my back starts to hurt, I don't feel anything in my legs.

Sorry to be so wordy. Anyone else out there have the same problem?

Amy

 

[YasDB]

Squat Form

Hi,
this is my first time posting! I'm not an expert by any means but I just wanted to share my experiences with getting the squat form down.Some things that helped me were:1) Making sure the bar was balanced and on the trapezius muscle instead of on the shoulders on neck (also, padding of the barbell makes a big difference)
2) Holding abs in as much as possible to support the back
3)Keeping the upper body as upright and aligned as possible by not arching the back or letting butt "stick out"
4) Focusing on pushing through from the heels and glutes.

It also helps to practice over a chair and look in a mirror while squatting. Also, working up in weight gradually makes all the difference. I started with just a 12# body bar 5 months ago and now that I got the form down I can use a 35# barbell.(I'm so proud of myself!)

Squats require so much focus and concentration but they just make you feel so strong and powerful!!

P.S. I just had to add that I learned all this great info from reading this forum and watching Cathe's tape (MIS)

 

[Trim]

Thanks!

I really appreciate your response and I'm honored that my question was your first post

!

Now I'm more confused though! Don't worry, it's not your fault. My Body Pump instructor said that my back should arch!

What's up?

 

[DebbieH]

Hey Trim!

I went to Cathe's form pointers on squats and there is no reference to back position, but when you look at Cathe doing the squats, her back is definitely straight! I would THINK that arching your back would be a very un-natural position. Maybe Cathe can jump in here & add her $.02.

 

[Nancy C]

With Pain...

Hi Trim,
If you are experiencing any pain, quit doing them till you sort it all out.
I know one of my challenges with squats was the assisting stabilizer muscles. Possibly your abs and back are weaker than what your legs can lift. I have been trying to focus more on that myself and it seems to be helping. It's an awesome leg exercise but it requires far more than legs to do it right

.

As far as form goes, I will leave it to the experts

...I struggle with it myself.
But one other tip...once you get good form down, keep your weight low till you really lock into that good form and it becomes second nature to you. You can always increase in weight, but breaking bad habits is hard and you can focus on form better with little or no weight.

nancy:O)

 

[Forgetful]

Flat back, abs in....

I've never heard of arching one's back during any strength work. It's a great way to strain your back. Do you work your back as often as you work your abs? Muscle balance is key and it's as important between low back and abs as any other opposing muscle groups. It's as simple as lying on your stomach, raising your upper body and contracting your lower back muscles. Raising upper and lower together increases the difficulty.You can also bring your arms along side your body, raise up and hold, a yoga move. I'd use less weight for a few weeks during squats while you stengthen your lower back. Good luck!

 

[Trim]

I Love this Forum!

Thanks to all! I'm going to really concentrate on keeping my back straight, that seems to be the most logical thing to me also...

I'm also going to just use the bar without the added weight.

Such a wealth of information here, how did you all get so smart

?

I know - from this forum

!!

 

[xssmartie]

Squats

Your back should not be arched....

What you should do is make sure your back is straight at an angle but not straight as from ceiling to floor. Its impossible to have a perfectly straight back while squatting because when you go down and your rear reaches backwards (think of it as going potty in the woods) you will lean forward a little bit.. not too much.

Also what helps is make sure your eyes are on a spot slightly upward- not straight ahead or down.

Abs should be tight and keep your weight on the bar just enough to provide resistance but not so much that you compress the spine/cause pain from it being too heavy.

hope this helps

 

[DebbieH]

Very Good Explanation!

I do remember Cathe saying in one of her videos (I think MIS) that you will lean forward a bit, but not to exaggerate the lean. See, I do listen when Cathe talks!!