Lower back pain while squatting

[TripleK4TripleG]

I recently started squatting again for the first time in about a year but I keep getting lower back pain after 2 or 3 sets, even with pretty low weight. You guys ever have to deal with this? Is this issue most likely due to bad form?

[jaded]

Could be cause by so many different thing...muscle spasm in one or more locations anywhere between your hamstrings and lower back muscles...or spinal disc compression or tear. I'd start with rest/stretching and deep acupressure massage to try and release muscles.

If you're new to squatting it's more than likely muscle spasm from working muscles your not used to working. If it's spine related then don't squat... probably ever. Do belt squats instead (google it).

**EDIT**

I just reread your post and yeah...you are just starting up so you weren't ready to work as hard as you did and now your spasm-ed up.

[TripleK4TripleG]

Could be cause by so many different thing...muscle spasm in one or more locations anywhere between your hamstrings and lower back muscles...or spinal disc compression or tear. I'd start with rest/stretching and deep acupressure massage to try and release muscles.

If you're new to squatting it's more than likely muscle spasm from working muscles your not used to working. If it's spine related then don't squat... probably ever. Do belt squats instead (google it).

**EDIT**

I just reread your post and yeah...you are just starting up so you weren't ready to work as hard as you did and now your spasm-ed up.

That makes sense. I'll probably take a week off and go back at it and see how I feel.

[Redd Foxx]

Bad form, most likely. Keep your ass as low as possible, like you're trying to put it underneath your shoulders (impossible, but visualizing that helps you from sticking it out like a duck). Remember that your quads are doing a bulk of the work so minimize your back's involvement. Maybe strengthen your back slowly and carefully by doing some deadlifts. I used to neglect my lower back and couldn't squat much. Once I evened up the imbalance, my squats got more powerful and back didn't hurt.

[SUBZER0ED]

Are you squatting free weights, or on a Smith machine? Either can adversely affect your back, but the Smith machine can be especially dangerous, particularly if it's angled.

[TripleK4TripleG]

Are you squatting free weights, or on a Smith machine? Either can adversely affect your back, but the Smith machine can be especially dangerous, particularly if it's angled.

Squatting free weights. I just started back up so I went pretty light but I felt pain after only a couple sets. Hopefully it's just my body that isn't used to squatting and the pain will go away. If my form is messed up I'll probably end up snapping my shyt up.

[SUBZER0ED]

Squatting free weights. I just started back up so I went pretty light but I felt pain after only a couple sets. Hopefully it's just my body that isn't used to squatting and the pain will go away. If my form is messed up I'll probably end up snapping my shyt up.

You're likely leaning too far forward. Try holding the bar lower on your shoulders, closer to your rear delts. Keep your head up and concentrate on keeping your back straight. Don't lean forward.

[AHussain123]

I would say its your form, it could be you have a butt wink, this means your lower back rounds at the bottom, I would fix your mobility, I would have someone watch whilst you squat to see what is the problem, you could have lack of mobilty in your ankles or hips, I would foam roll and do some dynamic stretching.

[Boxfan83]

Fortunately I was born with big legs so I can skip legs and not look top heavy but with that said, I am no expert on squats but like anything you hear about working out a lot has to do with your shoes & feet. I dont think shoes like Nike Free runs or other brands of similar shoes are good for standing weights, a more sturdy shoe like a cross trainer is best. A cross trainer will help you keep form I am sure, they are sturdier and wider than new age running shoes.

[TripleK4TripleG]

You're likely leaning too far forward. Try holding the bar lower on your shoulders, closer to your rear delts. Keep your head up and concentrate on keeping your back straight. Don't lean forward.

I would say its your form, it could be you have a butt wink, this means your lower back rounds at the bottom, I would fix your mobility, I would have someone watch whilst you squat to see what is the problem, you could have lack of mobilty in your ankles or hips, I would foam roll and do some dynamic stretching.

I think I'll ask someone to check my form out next time I squat. It's hard to realize on my own if I'm doing any of these things.

Fortunately I was born with big legs so I can skip legs and not look top heavy but with that said, I am no expert on squats but like anything you hear about working out a lot has to do with your shoes & feet. I dont think shoes like Nike Free runs or other brands of similar shoes are good for standing weights, a more sturdy shoe like a cross trainer is best. A cross trainer will help you keep form I am sure, they are sturdier and wider than new age running shoes.

Yea I haven't been using running shoes I've been using regular sneakers, but they are pretty old and worn out so they might not be giving me the stability I need. Never tried a cross trainer shoe, wonder if that'll help.