Depressing

[simplechaos]

I still can't squat. I tried 115lbs tonight and my back still hurt. 115lbs! 2 years ago I could have done jump squats with that on one leg.

Deadlifts didn't seem to bother it though. I didn't go very heavy on that either. Just did some light RDL's.

It seems to be near the tailbone, or somewhere near the bottom of my vertebrae...

I'll have to call the chiro tomorrow and see what he thinks. My guess is just stick with DL's until I strengthen my lower back enough to get back into squats.

Anyone have any input here?

[Adam F]

You should use a swing squat leg machine until your back gets better. Sure you are doing your squats correctly? Here is a thumbnail pic in case you dont know what i am talking about.



Also to protect your lower back, your body must be guided into LEG squats i.e. the biomechanical equivalent of squatting with your upper body kept reasonably upright during the entire exercise this prevents from performing potentially dangerous and much less effective back squats the result of your upper body leaning too far forward and your hips thrust too far backwards, which make your hips and back do too much of the work and thus prevent your quads from doing enouqh of it.

[hanuri]

take a simple test: take a wooden stick ot barbell behind your shouders and perform as pue squat as you can . If you are able to keep your back completely erect ( to confirm that add some say 135 lbs to the barbell and do again). IF you are unable to keep your back erect IMO you have two options ; forget the squats or elevate your heels a bit( stand your heels on a block of 1-2 inches , a plate can do just fine) and THEN see if the back stays erect.
believe me , I broke my back/hip SO many times and finally decided to give up squats . I can´t squat erect even wout weight. Something wrong in my feet area , a phys therapist finally told it to when asked . See how Ronnie Coleman(or Tom Platz) squats ; if your style is as pure as is theirs then rehab your back and strenghten the core (abs) and go for it again . Otherwise there are plenty of machines you can do good for your legs while keeping your back safe......

[BACKIN]

If your lower back hurts like that don't even attempt squats you probably have a herniated disc...this isn't as bad as it sounds if you do the right things like ice it alot. Fill a garbage bag until it weighs about ten pounds and lay it right on the bare skin for at least 20 minutes at a time believe me this can help tremendously. Get it x-rayed or mri and see that nothing worse is going on. I had back pain years ago but my stupid ego in the gym wouldn't let stop doing things that hurt it and I ended up having to have 2 back surgeries a laminectomy first and then a double fushion (NOT FUN)!! I could have avoided all that if I listened to my body...trust me bro give it a break and really see what is going on and don't let anyone talk you into surgery until you explore everyother option.

[simplechaos]

Originally Posted by BACKIN

If your lower back hurts like that don't even attempt squats you probably have a herniated disc...this isn't as bad as it sounds if you do the right things like ice it alot. Fill a garbage bag until it weighs about ten pounds and lay it right on the bare skin for at least 20 minutes at a time believe me this can help tremendously. Get it x-rayed or mri and see that nothing worse is going on. I had back pain years ago but my stupid ego in the gym wouldn't let stop doing things that hurt it and I ended up having to have 2 back surgeries a laminectomy first and then a double fushion (NOT FUN)!! I could have avoided all that if I listened to my body...trust me bro give it a break and really see what is going on and don't let anyone talk you into surgery until you explore everyother option.

Well it doesn't hurt THAT bad. It's a little uncomfortable right now but certainly bearable. I'll just stay away from squats.

Leg presses and deadlifts don't bother me at all. Just anything that compresses my spine.

I'll go in to the chiro today, get it iced, acupuncture and some muscle stimulation... should be good.

I'll just have to make do without squatting I guess.

[Rondo]

a wooden block to raise your heels like hanuri say it made a difference for me.

[simplechaos]

I'll try it in a month or so. I'll focus strengthening the lower back with deadlifts first because right now I'm weak... really weak.

[hanuri]

Originally Posted by simplechaos

Well it doesn't hurt THAT bad. It's a little uncomfortable right now but certainly bearable. I'll just stay away from squats.

Leg presses and deadlifts don't bother me at all. Just anything that compresses my spine.

I'll go in to the chiro today, get it iced, acupuncture and some muscle stimulation... should be good.

I'll just have to make do without squatting I guess.

get a gymball and an ab program that strengthens the deep muscles of your core . ABS should be your main target now . Most often we think we have a weak back , but the real problem is on the opposite side. Abs + leg bi´s .
also often negleted area hams......you stop the down movement and start going back up, that´s where hams are a weak link ( if not taken care of).

[simplechaos]

Originally Posted by hanuri

get a gymball and an ab program that strengthens the deep muscles of your core . ABS should be your main target now . Most often we think we have a weak back , but the real problem is on the opposite side. Abs + leg bi´s .
also often negleted area hams......you stop the down movement and start going back up, that´s where hams are a weak link ( if not taken care of).

I used to do tons of good mornings and pull throughs, so I don't think my hams are a weak link. But yeah my abs probably are pretty weak right now.

[hanuri]

think core then. it´s the most important part of your body. keep it in shape and you´ll perform everything better. hams was just a possible option ....
don´t feel like a wimp or anything if you can´t squat. I haven´t done a single squat in more than 10 yrs . did them over 10 yrs and finally had to guit. It may be the king of all movements , but if it just does not fit you , then dump it .
If you train in commercial gym they are loaded w leg machines ....if not try hack machines , leg presses( one legged was my fave when I had a good press available) , barbell lunges and dumbbell lunges , leg extensions , leg curls .
by pre exhausting w leg extensions you´ll make leg presses and hacks that will follow wout pause real HARD ......you know pre exhaustion ?