Lower back issues while squatting.

[PillarofBalance]

Yeah asshole but whos gonna change my depends? OOoo, what if I was wearing depends when I fell on my ass? Talk about a mega squirt? I might be old but I'm regular!

The proper term for that is a "blowout" lol... My daughter... nevermind...

 

[PillarofBalance]

Ok guys... I have had killer lower back pain off and on for the last few months...

And like most of you I tried all of this..

first I thought poor form... no
second... weak abs/core... Nope (I am IRONcore )
Third tight hams/erectors... Noooope...
Foam rollers stretching etc... those helped but it never went away...

after spending the weekend laying on the floor with my back in agony I went to the Chiro...

Guess what... according to the Doc... had my core and back not been "so strong" I would most likely not be able to walk do to the pain... however... since they were so strong they were keeping my vertebrae from rubbing in my lower back...

My hip had gotten so out of wack that my left leg was 1/2" shorter than my right when lying down...

After getting re-alligned and rubbed back into shape my back feels alot better... however i still have the issue of my vertebrae being too close together in my lumbar region... the cause... HEAVY SQUATS!

I have been reduced to no squatting or dead lifts until I am cleared by the doc... which may be never at this point... all in all...


GO GET YOUR BACK CHECKED AND QUIT GUESSING WHAT THE PROBLEM IS!!!!!

I push weightlifters and bodybuilders to find a chiro for maintenance every chance I get. Unfortunately though, the vast majority of them frown upon weightlifting in general. Especially, squats, bench, deads and most of all military press. So take the "no squats" thing with a grain of salt. Give it a little time sure, but if you feel healthy then get back in that rack. I went thru this shit with my chiro and it ended with me telling him to lick my balls and I went and found another chiro who's also a powerlifter.

 

[SAD]

I've never been to a chiropractor, and I'm not totally against it, but I have been told many times that it is a never-ending cycle of adjustments and payments. As far as the heavy squats thing, I never squatted more than 495lbs at my peak, and a more regular routine when I could actually do them was multiple sets of 8 at 315. Now I'll probably never go heavier than 225, although I plan on working my way up to 50+ reps at 225 for multiple sets. I've decided to do yoga a couple times a week near my house, and I'll start working on some twisting core exercises. Also, I need to continue to evaluate and reevaluate my form on squats. As the discussion went on about butt-winking and sitting back and leaning forward etc, I realized that while my form may look good to me and be good enough for the average lifter, it could probably still use adjustment and tweaking. I'm a little adverse to posting up lifting videos on here because there are nothing but mirrors for walls at my gym and I have multiple distinguishable tattoos, so making a video while still hiding my identity would be virtually impossible. I'll probably still try, but in the meantime, I'll hook up with a few professional bodybuilder/powerlifters in my area and have them coach me towards a perfect squat.

Oh, and if this persists without any improvement then I will see a doctor and make sure there isn't an underlying injury. Thanks for all of the help, gotta love this place.

 

[jackhammer]

i have the same prob but on back days my lower back gets so tight i have to cut it short. legs i stay away from squat to avoid it. gonna try some active release therapy and chiro stuff to see how that goes...

 

[AllTheWay]

I've never been to a chiropractor, and I'm not totally against it, but I have been told many times that it is a never-ending cycle of adjustments and payments. As far as the heavy squats thing, I never squatted more than 495lbs at my peak, and a more regular routine when I could actually do them was multiple sets of 8 at 315. Now I'll probably never go heavier than 225, although I plan on working my way up to 50+ reps at 225 for multiple sets. I've decided to do yoga a couple times a week near my house, and I'll start working on some twisting core exercises. Also, I need to continue to evaluate and reevaluate my form on squats. As the discussion went on about butt-winking and sitting back and leaning forward etc, I realized that while my form may look good to me and be good enough for the average lifter, it could probably still use adjustment and tweaking. I'm a little adverse to posting up lifting videos on here because there are nothing but mirrors for walls at my gym and I have multiple distinguishable tattoos, so making a video while still hiding my identity would be virtually impossible. I'll probably still try, but in the meantime, I'll hook up with a few professional bodybuilder/powerlifters in my area and have them coach me towards a perfect squat.

Oh, and if this persists without any improvement then I will see a doctor and make sure there isn't an underlying injury. Thanks for all of the help, gotta love this place.

im not a huge chiropractor fan but i do go occasionally and it does help. you just got to go to one who cracks you and doesnt do all the goofy touchy feely stuff. mine gets the job done but i only go if i need to. meaning something is bothering me and wont go away.

why dont you just wear a long sleeve Tshirt for your lifting video, problem solved, not tatoos seen it isnt like you would have to leave it on for your whole workout. just slip it on for the video.

 

[apollo]

Alright guys, I need your help. Any ideas on how I can get through a leg workout without my lower back pumping/cramping/killing me? I can't go overly heavy due to a completely fucked left knee, but take for instance today. I supersetted light squats (185x20) with wide stance leg press (3 plates per side for 20) and by my third set I couldn't get my lower back to stop hurting. It's not my spine, it's my erector muscles on either side of my spine that swell, cramp, and generally hurt like a motherfucker. On back day I go heavy once per month on rack pull deads and wind up hitting 500+ for reps on my last set, withOUT these lower back issues. Only on leg days, (which I just started doing again after recovering from surgery a few months back), do I get this debilitating issue. Form is spot on, so any ideas? Thanks in advance.

Hello- only on leg days not constant and not on the days he deads 500+ for reps.- who cares whos smarter out of us and whos right- the 1st part of wanting to help the OP is listening/reading and attempting to understand his problem. However, for the sake of taking responsibility one does need to be thorough in the illimination of possible causes.

In the spirit of helping the OP:
Quoted from PEAK PERFORMANCE FITNESS:

Anatomy Lesson #2: "It's All Fascia To Me"
Fascia is the tough fibrous connective tissue that surrounds your muscles, organs and nerves- pretty much everything. It is the web-like structure that holds everything in place. In the abdominal region, there are two important fascial networks: the thoracolumbar fascia and the abdominal fascia. Because of the muscles attached to the fascia and it's intrinsic stiffness, it plays a very important role in stabilizing the spine.
The thoracolumbar fascia is a thick fibrous sheet that is in the center of your low back, your buttock, abdominal, and midback muscles all attach to it. The abdominal fascia is the union of the abdominal muscles with your main chest muscle (pectoralis major) and with the strong muscle (serratus anterior) that passes underneath both arms and along your rib cage. The serratus is usually well developed in boxers. It helps stabilize the shoulder complex so that you can do such things as throw, punch, and do Push ups.
These two facial networks, along with your transversus abdominis muscle, are what form the "corset" around your midsection. The fascial networks are the body of the corset, and the transversus abdominis muscle is like the strings that tighten it. The stronger the strings, the tighter the corset. That is why "activating your core" stabilizes your spine and protects your back from the incrimental strains that can ultimately lead to a low back injury. And that brings us back to the abs.

Anatomy Lesson # 3:
"What Exactly Are My Abs?

Your abdominals are comprised of four distinct muscles. The rectus abdominis is a broad strap of muscle whose fibers run vertically. It originates at the pubic bone and connects to the rib cage and breastbone. The function of the rectus abdominis is to bend the trunk, and along with the other abdominal muscles, it helps to stabilize the trunk during activities such as coughing and sneezing.
The external oblique is a flat muscle whose fibers run diagonally downward in the same direction as if you were putting your hands in your pockets. You have one set of these on each side of your rectus abdominis. Each originates from ribs 5 through 12 and attaches to the front half of the hip bone(illiac crest), the pubic bone and the abdominal fascia. It's function is to bend the trunk, rotate the trunk to the opposite side, and with the other abdominal muscles, help stabilize the trunk.
The internal oblique is a flat muscle whose fibers run from the bottom to the top. It originates at the hip bone and the thoracolumbar fascia, the connective tissue it shares with the back muscles. It attaches to ribs ten through twelve and the line that runs down the middle of your abdomen called the linea alba. It's function is to bend the trunk, rotate the trunk to the same side, and act as a unique stabilizer of the spine, since it is connected to the back muscles via the thoracolumbar fascia.

Big Winner! Big Winner!
And the fourth muscle is....the transversus abdominis!

A flat muscle whose fibers run horizontally, it originates from ribs seven through ten, thoracolumbar fascia, and the hip bone, it attaches to the linea alba and the abdominal fascia.
It's function is to stabilize the trunk by increasing the tension in the thoracolumbar and abdominal fascia. This muscle is the key to a healthy back and strong abdominals. (note : not meaning one rep type of strength) In the next chapter, "The Low Back Solution", you will learn how to activate your core by turning on (triggering or utilizing) your transversus abdominis and other muscles to develope a strong back and FIT abdominals.

I promise by the day after tomorrow I will have these sissy exercises scanned and posted.

I wanted you to do some research so you could really learn. Bc if you seek and find this on your own- you'll take responsibility for your solving your problem and there is no greater freedom than that bro. vet or Newb- lol

 

[apollo]

Shit bro.. I am used to changing dirty diapers... I think in your case I would just break out the water hose... excellent way to potty train btw... esp in winter...

Don't worry though... you will be in good hands... We can take our meds together... For entertainment purposes we pass out viagra and import strippers on Friday and Saturday nights at IC's Old Folks home and Bar and Grill...

Shit- i thought I replied to this but my signal was iffy.

Shit - Im game for this strippers(as long as they're female and not rocco in drag or TB in panty hose) Viagra titties and a nice nap afterwards- LOL!

 

[letigre]

I promise by the day after tomorrow I will have these sissy exercises scanned and posted.

LOL... sissy exercises

Mark Versteegen's Core Performance has some great "sissy" exercises in it, too.

OP, do you do good mornings? That might be a good non-sissy exercise that would be helpful IMO, heheh! I also like them as a dynamic warm-up with no weight for stretching/activating the posterior chain.

 

[ketsugo]

I tell ya try my shit from my rehab thread
Perform every 7 to 10 days
3 sets of cable woodcutters or Rotary torso 12-15 / alternate workouts with-
3 sets of 90 degree hyper extensions of 20-25 reps , hold at top of movement for 5 seconds before lowering
3 sets of stiff legged deads 15 reps
3 sets of reverse hyper bench ( Louie Simmons Bench) 12-15 reps
or
3 sets of nautilus type machine with at least your bodyweight for 10-12

STRETCH after - be wary of hyperextending your back arch beyond 90 degree point on hypers.

This was a varioation of my workout/ rehab or what my PTs and I developed once I joined them. Post lumbar surgery.
Now at 45 I have no pain, I squat Heavy with no belts, Press over head with no back supports, Deadlift heavy with no belts , heavy bent over rowing etc etc etc, hours of jujutsu, aikijutsu, judo aikido being slammed violently on my back for hours daily with no pain ever. This is what is called a lumbar stabilization where your erectors and transverse abdominus become your belt. the muscles that run up and down the spine are emhisized over the former archaiac ab emphasized programs. I had my lower back reconstructed with shavings of my hip bone - NO RODS - go in injury forum and see more elaborate thread.

From Apollos thread above the following goes along somewhat with the philosphy::
These two facial networks, along with your transversus abdominis muscle, are what form the "corset" around your midsection. The fascial networks are the body of the corset, and the transversus abdominis muscle is like the strings that tighten it. The stronger the strings, the tighter the corset. That is why "activating your core" stabilizes your spine and protects your back from the incrimental strains that can ultimately lead to a low back injury. And that brings us back to the abs.
HOWEVER THE SACRUM AND ERECTORS HAVE ALSO BEEN FOUND TO BE OF UTMOST SIGNIFICANCE