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  • Posted On: 10-10-18, 10:27 pm (EDT) #1

    Squat form, lower back pain

    October 10, 2018, 10:27 pm

    Title pretty much says it. After watching Scotts videos on squatting ass to grass i've been trying to squat lower. Dropped the weight to really work on my form. I put my feet a little past shoulder width, feet 30 degrees outward and really focus on my knees going outward in line with my feet as I go down. My chest is always up and my back for the most part is straight, maybe more so arched - NOT rounded. If i try to go all the way down i think sometimes my butt winks and that could cause it. BUT my butt doesn't do that in this video even though it was still hurting. Around 135 feels okay but as soon as i add more weight i get this pain in my lower back. Not necessarily the lower back, I'd say more of the rear hips. It's near my tailbone area, maybe right above - it feels like a deep pain. I feel it for a few days after squatting too. Currently on the PPL program. Any advice is appreciated.

     

  • Posted On: 10-12-18, 4:35 pm (EDT) #2

    Squat form, lower back pain

    October 12, 2018, 4:35 pm
    Posted by: iaretyler

    Title pretty much says it. After watching Scotts videos on squatting ass to grass i've been trying to squat lower. Dropped the weight to really work on my form. I put my feet a little past shoulder width, feet 30 degrees outward and really focus on my knees going outward in line with my feet as I go down. My chest is always up and my back for the most part is straight, maybe more so arched - NOT rounded. If i try to go all the way down i think sometimes my butt winks and that could cause it. BUT my butt doesn't do that in this video even though it was still hurting. Around 135 feels okay but as soon as i add more weight i get this pain in my lower back. Not necessarily the lower back, I'd say more of the rear hips. It's near my tailbone area, maybe right above - it feels like a deep pain. I feel it for a few days after squatting too. Currently on the PPL program. Any advice is appreciated.

     

    Hey man! This is my honest opinion. If you watch your video pay attention to how the guy squatting next to you looks. When you come down I can tell you are arching your back too much and when you come up I can see the strain on your lower back. Most likely what you are doing is aggravating your sciatic nerve by compressing your spine too much. Especially with what pain you are saying you have it makes sense. Once you have your feet set, barbell in position and grip you basically just squat down and push through your heels coming up, but keep your feet flat. A little adjustment to your form and you shouldn't get that pain anymore.

     

  • Posted On: 10-13-18, 12:46 am (EDT) #3

    Squat form, lower back pain

    October 13, 2018, 12:46 am
    Posted by: iaretyler

    Title pretty much says it. After watching Scotts videos on squatting ass to grass i've been trying to squat lower. Dropped the weight to really work on my form. I put my feet a little past shoulder width, feet 30 degrees outward and really focus on my knees going outward in line with my feet as I go down. My chest is always up and my back for the most part is straight, maybe more so arched - NOT rounded. If i try to go all the way down i think sometimes my butt winks and that could cause it. BUT my butt doesn't do that in this video even though it was still hurting. Around 135 feels okay but as soon as i add more weight i get this pain in my lower back. Not necessarily the lower back, I'd say more of the rear hips. It's near my tailbone area, maybe right above - it feels like a deep pain. I feel it for a few days after squatting too. Currently on the PPL program. Any advice is appreciated.

     

    @iaretyler It definitely looks like you have an excessive arch going on. But it's not your lower back rounding. If anything, it's actually that you're hyper-extending through your upper back too much. You might have some anterior pelvic tilt issues which are playing a role in how big that arch is as well.

     

    Your depth looks good and I don't see much of a butt wink at all. I think what would help is practicing more on engaging your entire core, but more specifically your upper core/upper abs. It's finding that fine line between being so tight up top that you hyper-extend, and not being tight enough that your end up collapsing forward (which is where you would end up with a rouded lower back).

     

    Try playing around with your head position. By looking up so much, that's taking your neck out of a neutral position. Try to keep everything neutral from the top of your head to your lower back (imagine having a broom stick from one end to the other in a straight line). So without fully tucking your chin, just bring it down more to get that totally neutral spine. Look more forward than up.

     

    Hope that makes sense and helps!

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