My fix for Squats causing lower back pain

[JEDI]

so as I was approaching squatting my body weight, my lower back started hurting.

so I stopped doing continuous squats.
I still did 3 sets of 8reps but after each rep, I would stop and notice how I was standing.

sometimes I would be leaning forward a little. so I would reposition myself b4 my next rep.

so am I giving up anything by doing this instead of continuous 8 reps?

 

[pauldun170]

so as I was approaching squatting my body weight, my lower back started hurting.

so I stopped doing continuous squats.
I still did 3 sets of 8reps but after each rep, I would stop and notice how I was standing.

sometimes I would be leaning forward a little. so I would reposition myself b4 my next rep.

so am I giving up anything by doing this instead of continuous 8 reps?

Form always comes first.
Make sure you aren't tucking your butt at the bottom of the squat. That will lead to pain.
Make sure you are pushing off your heals.
Make sure your foot placement is right.

Lower the weight if you have to.

 

[SP33Demon]

Make sure you keep hips back and arch that back before starting the descent while keeping the bar slightly forward while gripping the hell out of the bar up top tight (to keep that upper back stable). If you have a problem where you think your feet don't feel stable, then get squatting shoes like the Rogue Do-Wins 3/4" heel - they can make a huge difference for some people who have mobility issues.

 

[Koing]

Reset your position before you do each rep. My strategy is to take one breath for the first 50% of the reps and then take 2 breaths for each rep afterwards.

I rarely ever do continuous reps without a breath at the top.

Make sure you are doing enough lower back work e.g. hypers then moving on to weighted hypers, bent over rows making sure you are keeping your back straight, deadlifts with good form

You MUST BE ATTENTION to making your back strong along with your abs.

Get a video of your squats.

Koing

 

[CPA]

Make sure you keep hips back and arch that back before starting the descent while keeping the bar slightly forward while gripping the hell out of the bar up top tight (to keep that upper back stable). If you have a problem where you think your feet don't feel stable, then get squatting shoes like the Rogue Do-Wins 3/4" heel - they can make a huge difference for some people who have mobility issues.

"Gripping the hell out of the bar up top tight". Why? Just us lower back squat position, elbows up, hands lay on top of bar.

OP, make sure to look down at the floor about 10 feet ahead of you, not up to the ceiling. Keep your spin in natural alignment.

 

[SP33Demon]

"Gripping the hell out of the bar up top tight". Why? Just us lower back squat position, elbows up, hands lay on top of bar.

OP, make sure to look down at the floor about 10 feet ahead of you, not up to the ceiling. Keep your spin in natural alignment.

To stabilize and tighten the entire posterior chain that includes your lower back. The lower back isn't an island that just magically flexes on its own. You are asking for an injury by squatting relaxed.

I pull down hard on the bar which is what I mean by gripping the hell out of the bar up top.

 

[funmatters]

Before I ever do any new exercises I research the safest and correct method to carry them out. I wouldn't listen to a friend because often people are misinformed, search out some real experts in the field and see what they have to say.

 

[Pantlegz]

To stabilize and tighten the entire posterior chain that includes your lower back. The lower back isn't an island that just magically flexes on its own. You are asking for an injury by squatting relaxed.

I pull down hard on the bar which is what I mean by gripping the hell out of the bar up top.

I don't have any issues with staying tight without pulling the bar down. I push the bar more forward more than anything.

 

[z1ggy]

You likely have a weak lower back, atleast compared to your abs.

I can tell I do as well because sometimes when I play hockey, my lower back would start to hurt.

I fixed it by doing more deadlifts (and tried to bend less at the waist and more at the knees during play). Just some food for thought..

 

[Pantlegz]

My weak lower back can handle 550-600lbs in squats and deadlifts, granted I do normally belt up around 500... I'm ok with it being weak.

 

[blackdogdeek]

I think he was talking to the OP. I doubt anyone thinks you have a weak back.