Lower back issue while Squatting

[groovy]

Hi all. I am currently doing the sheiko 29# (2nd time). I really like it but since last 2-3 months i started experiencing lower back pain slightly.

Sheiko training who dont know, pretty much is squatting, bench, dead and squatting every week. So takes a toll on lower back i think...

Also as im doing heavier weights (for me nyway) the pain is getting little worse. I think think my form is OK. :pray: :pray:

I do stretch atleast 10min before each workout, also i perform lots of foam rolling.

""""Last friday the pain got pretty bad which is when i was going to stop but i tried squatting with a 1/2inch MAT under my heels only. And it started to relieve the pain.

It was like magic and squatting on that didnt hurt so much. And the more i was squatting on the MAT, the more relief i was getting."""""

Seems strange to me, but could someone please explain why?????

Am i covering the issue, or does it really help?

I guess its sort of like having a Heeled shoe (some pls wear).

Cheers.

[chaos]

You don't say but I am going to assume you are on the taller side?

Some taller people tend to lean forward a little bit in the hole and put stress on the lower back, especially as the weight increases.

[groovy]

5'9. Not too tall

do I try to push through the heels though.

[chaos]

5'9. Not too tall

do I try to push through the heels though.

Ouch, you're not even growed up yet.

If you plan on competing in PLing, my advice is to ditch the mat and correct your form, can't use it in a comp.

If you are lifting for shits and giggles or bodybuilding, then carry on.

[Monarchking]

hey I might try this, what sort of pain are your experiencing?

[groovy]

The pain was on my right side on the lower back, more like the sharp pain when i bend backwards.

I am not saying its a solution or anything, but tats what i have noticed.

Dont go heavy just to sure and see how you feel and let me know if it works for you.

Also some PL's actually wear the heeled shoe? Isnt placing the mat underneath your heal the same thing?

[Monarchking]

The pain was on my right side on the lower back, more like the sharp pain when i bend backwards.

i have the exact same thing, but when i come out of the hole. Very frustrating, been ongoing, might give the elevated heels ago.

have you seen chrio or physio?

[recent addict]

The pain was on my right side on the lower back, more like the sharp pain when i bend backwards.

i have the exact same thing

Me too.

I thought it might have been caused when deadlifting. I have my left palm forward and right towards me and cant seem to help favoring my right side, especially when lowering the weight.

I've had to drastically cut back on squats and deads which has been rubbish.

Some taller people tend to lean forward a little bit in the hole and put stress on the lower back, especially as the weight increases.

This is definitely me, but I find that trying to avoid it leaves me arching pretty hard which hurts too. What should taller guys focus on in the squat?

[chaos]

Some taller people tend to lean forward a little bit in the hole and put stress on the lower back, especially as the weight increases.

This is definitely me, but I find that trying to avoid it leaves me arching pretty hard which hurts too. What should taller guys focus on in the squat?

My experience was to lighten up the weight and focus on form until I "relearned" the proper technique. As they weight got heavier I tended to lean forward as my quads got to 90 to feel like I was going deeper, essentially that puts more pressure on the back, not the quads. So relearning to keep my head and torso upright, putting my ass down (not out and back) and focus on squatting between the legs (wider stance).

Just my experience.

[Beowulf]

I am suffering from the exact same issue and its really annoying because when I 'tweak' it I'm left in agony for days after.Aside from the heel support and weight reduction is there anything that can be done to either aid and or prevent this?

(funnily enough this has also come up during sheiko 29!)

[Old Bull]

Sheiko would exagerate any issues or technical deficiencies that you may have with its volume. Leaning over is usually a flexibility issue if the ankle is not flexible enough to allow the knee to travel forward, you then lean forward more to maintain the center of gravity with your footing. Hence the sore back from greater loads.

Using a block under the heels is one way but this is a flexibilty issue with your ankles and calves. You could try squatting with a wider stance, you become more upright, this helps but does not fix the the first issue ankle flexibilty.

OB

[groovy]

Thanks a lot of OB. I havent done any ankle flexibility till now. Will work on them and hopefully might solve the issues.

I found couple of videos for ankle flexibility. Are these ok?

http://www.goswim.tv/entries/3959/dryland---ankle-flexibility-exercises.html

[Old Bull]

Thanks a lot of OB. I havent done any ankle flexibility till now. Will work on them and hopefully might solve the issues.

I found couple of videos for ankle flexibility. Are these ok?

http://www.goswim.tv/entries/3959/dryland---ankle-flexibility-exercises.html

They are both good the Swimming one a bit better most just do the Dorsiflexion with Cables, Bands or in the Leg Press. But if you have the time do a variety.

[cantygirl]

If you are elevating your heels on a block, you need to get some stretching done in your calves, I would imagine that with tight calves you are not able to get deep enough into the squat hence the trunk flexion being exagerated.

Definately to progress in squats, you need to take some weight off your bar and get back to basics. Firstly in your squat positon, turn your toes out a little to help engage your glutes. Chances are that your glute muscles are a little sluggish and your back is doing alot of the work. Secondly, when you rise out of the squat, ensure you squeeze your butt, it will feel like you are squeezing your inner thighs, but believe me, as a former sore lower back sufferer, your squats will quickly improve. Also with your toes turned out, this position helps weak knees stay out.