Back pain when squatting

Hey bros, I've been having this issue for a few months now where my left lower back is painful after squats. Doesn't matter what weight I'm using, or even regular barbell back squats vs bulgarian split squats. It goes away after like 10 minutes but will flare up again if I go pick up something heavy, but it doesn't happen when I deadlift, just squats.
Any advice?

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  1. 4 weeks ago
    Anonymous

    A) explore squat alternatives.
    B) pressure point therapy when you experience flare ups.

    • 4 weeks ago
      Anonymous

      You are not doing proper bracing and most likely have little stabilization capabilities.

      I recommend unilateral overhead carries while bracing, and doing OHP before squats while bracing hard. check if you are not overextending your back.

      Second, check where's your center of gravity and where is the bar for the while movement, al humans are somewhat uneven, imperfect, so if you are doing high bar squats but you have long femurs, you might been fricking your back because of that. Change to low bar and see if it happens.

      Hernia pinching a nerve

      https://i.imgur.com/0NSG6fI.jpg

      My homie, do not mess around with your back. You could easily have a protruding disc already, a lot of the time it starts bulging into an area of your spine where it doesn't compress the nerve root, but twisting/bending motions and any kind of compression by weight can nudge the protruding part and cause pain.
      Or it could just be some of your stabilising muscles not liking the weights that you're moving, which is also a cause for alarm because eventually the weakness and fatigue of those muscles will lead to imbalance, which ends in a feedback loop of leaning to one side to avoid pain, and making your disc start bulging by leaning, so it hurts more and you tense up more, which squeezes the disc more...
      It starts out pretty harmless, I used to just feel ever so slightly stiff after sitting down for too long, but I could walk it off. A few months later I could barely get in and out of my car.
      Start swimming, OP, my surgeon said he's never once had to operate on a swimmer
      t. just got back surgery after fricking my shit up a year and a half ago

      Thanks bros. It's a little concerning how serious it could be, I'll give each of these a shot. Has anyone else had an issue specifically on one side?

  2. 4 weeks ago
    Anonymous

    You are not doing proper bracing and most likely have little stabilization capabilities.

    I recommend unilateral overhead carries while bracing, and doing OHP before squats while bracing hard. check if you are not overextending your back.

    Second, check where's your center of gravity and where is the bar for the while movement, al humans are somewhat uneven, imperfect, so if you are doing high bar squats but you have long femurs, you might been fricking your back because of that. Change to low bar and see if it happens.

    • 4 weeks ago
      Anonymous

      Try reverse hyperextensions, loaded if possible, high reps if not
      Also, this:
      Reduce the weight of your squats BIG TIME and slowly add weight to get back to where you are. You likely have to reteach your muscles how to do the movement properly, and you don't want a lower back injury. Slow and steady wins the race.

      • 4 weeks ago
        Anonymous

        How to properly brace:
        As you fall down into the bottom of your squat, suck in as much air as possible and hold it. Straighten your back, think of it as a stiff lever theough which you're transferring force by extending your legs. Then, slowly drive your legs into the floor while exhaling and keeping your back straight. Proper breathing is critical to a good squat.

        I also recommend squatting barefoot so your feet can properly stabilize you. As a bonus, you'll strengthen your foot muscles and be more stable in general.

  3. 4 weeks ago
    Anonymous

    Hernia pinching a nerve

  4. 4 weeks ago
    Anonymous

    My homie, do not mess around with your back. You could easily have a protruding disc already, a lot of the time it starts bulging into an area of your spine where it doesn't compress the nerve root, but twisting/bending motions and any kind of compression by weight can nudge the protruding part and cause pain.
    Or it could just be some of your stabilising muscles not liking the weights that you're moving, which is also a cause for alarm because eventually the weakness and fatigue of those muscles will lead to imbalance, which ends in a feedback loop of leaning to one side to avoid pain, and making your disc start bulging by leaning, so it hurts more and you tense up more, which squeezes the disc more...
    It starts out pretty harmless, I used to just feel ever so slightly stiff after sitting down for too long, but I could walk it off. A few months later I could barely get in and out of my car.
    Start swimming, OP, my surgeon said he's never once had to operate on a swimmer
    t. just got back surgery after fricking my shit up a year and a half ago

  5. 4 weeks ago
    Anonymous

    Not OP but hope anons help me out too. I only feel it when I wake up in the morning though (side sleeper, turns around a lot). Could be something about my obliques or QL or a herniated disc/TVA ab tear. Please help, it'll be about a year and I don't have money for a doctor's appointment.

    • 4 weeks ago
      Anonymous

      You feel the pain of the QL as a sledgehammer thudding in one or both of your balls.

  6. 4 weeks ago
    Anonymous

    That's how I walk

  7. 4 weeks ago
    Anonymous

    fricked up disc
    once it really snaps, it will keep relapsing for the rest of your life
    I'd ditch squats, bent over rows, maybe deadlifts too

  8. 4 weeks ago
    Anonymous

    Could be a bulged disc but who knows. I had a bulged L4/L5 and kept having issues, couldn't do squats, deadlifts and bent over rows anymore. Eventually I started doing very light front squats and honestly saw a really good improvement, not just in the disc but overall back health and in the hips.

    • 4 weeks ago
      Anonymous

      Do you elevate your heels when you do front squats?

      • 4 weeks ago
        Anonymous

        So far I haven't but I also have very little experience with front squats. I never liked them and I didn't have the mobility in some areas to do them well, so I really didn't do them until after my back injury as a last option. I don't know why, I can do them just fine now. I guess raised heels could reduce stress on the back but maybe this movement produces the exact forces I need (?).

  9. 4 weeks ago
    Anonymous

    >it hurts when I do squats
    Stop doing squats immediately. Take it from an oldgay when I say you do not want to frick around with back pain.
    This rabbit hold goes deeper than you can imagine.

    I went from being in your position to, at my worst years later starting my day by rolling out of bed and crawling to a bottle of painkillers that I had left on the floor because the back pain was so debilitating.

    The only thing that cures it is time and patience. After a month or two try simple bodyweight squats

    • 4 weeks ago
      Anonymous

      >After a month or two try simple bodyweight squats
      You want this dude to wait TWO MONTHS to perform the motion of sitting down and standing up again? Something he already does dozens of reps of a day?

      • 4 weeks ago
        Anonymous

        > You want this dude to wait TWO MONTHS to perform the motion of sitting down and standing up again?
        Correct, zoomer. Do not mock the wisdom of your elders until you’ve experienced blacking out from pain from a particularly violent sneeze that erases months of work recovering from a buldged disk

        • 4 weeks ago
          Anonymous

          What you're asking is for anon to wear a full body cast. A little back pain does not warrant completely avoiding the motion of squatting, which anon invariably will perform dozens of times a day even if he never goes to the gym again. This isn't "wisdom," this is just being terrified of moving your body normally.

          • 4 weeks ago
            Anonymous

            I’m not telling OP to avoid moving naturally I’m telling them to remove it from their list of exercises for a while, then gently reintroduce it

            • 4 weeks ago
              Anonymous

              If you're gonna claim that OP shouldn't perform bodyweight squats for 2 whole months, you're telling him not to move naturally. Squatting as a movement pattern is something everyone does pretty much every day as they sit down and stand up, pick things up off the ground, walk up stairs, and so on (unless they're a literal cripple, which OP certainly isn't).
              If his symptoms were so bad he couldn't perform that movement pattern he would be in a fricking wheelchair or hospital bed.

              • 4 weeks ago
                Anonymous

                He's in the early stages of a herniated disk, caused by the exercises he's been doing. I know because I've been there, had exactly your attitude about it and paid the price. You're in denial dude

              • 4 weeks ago
                Anonymous

                would replacing squat with leg press be a better solution?

              • 4 weeks ago
                Anonymous

                Wanna share a picture of your medical license since apparently you're a fricking doctor?

        • 4 weeks ago
          Anonymous

          fricking your back up isn't 'wisdom', it means you're not qualified to give advice. fat moron

          • 4 weeks ago
            Anonymous

            “hey kids don’t ignore pain when it’s in the early stages, learn from my mistakes and you can enjoy this healthy hobby for many decades”
            > “REE FAT moron!!!”
            Suit yourself you fricking ingrate

      • 4 weeks ago
        Anonymous

        I had an emergency back surgery because I did not take care of the pain.
        Do not frick up your back, two weeks of changing your moves is a small price to pay to not end up with a busted disk or in a wheelchair.

  10. 4 weeks ago
    Anonymous

    Do some Jefferson curls. Start very light, like with a 3lb dumbbell, if you need to, but do them.. Low back pain can be caused by several factors, but a big one is weak, undertrained muscles in that area.

  11. 4 weeks ago
    Anonymous

    Thanks for all the advice bros. I work at a university that has a radiology program, should I get them to X-ray my back? Also, should I see a sports doctor?

  12. 4 weeks ago
    Anonymous

    It could be something affecting your sciatic nerve, not necessarily a bulging disc. It could be tight muscles, find out with these:

    Try the figure 4 stretch https://www.healthline.com/health/back-pain/sciatic-stretches#figure-4-stretch

    Try massaging your gluteus medius, minimus and your piriformis with your thumbs, really get in there.

    If you get relief you don't need to shit yourself about your spine like I did.

    • 4 weeks ago
      Anonymous

      I get some relief but there's still like ql and hip pain I've been dealing with. So far I've only dead lifted 180 once okay and did some squats I can do more movements I just don't want to pull my back again. Yeasterday I did lots of hamstring and hyper extension work my ql and back stabilizers are a little inflamed I been to physical therapy I just don't know how to progress this shit

  13. 4 weeks ago
    Anonymous

    You fricked your QL mate need to do some side planks.

    • 4 weeks ago
      Anonymous

      Damn I've never even heard of that until this thread thanks I'll give those a try too

    • 4 weeks ago
      Anonymous

      Will side planks really fix it I been doing core work and side planks and standing just 1 arm farmer holds

  14. 4 weeks ago
    Anonymous

    Try bracing.

  15. 4 weeks ago
    Anonymous

    Lift heavier that should fix it no need to thank me

  16. 4 weeks ago
    Anonymous

    Former fricked up lower back sufferer here (failed overhead log press gone wrong), I'd recommend finding a good chiro to get some adjustments done, ease off of whatever aggravates the area for maybe a month, then work back SLOWLY starting with about 50% of your max for more reps (done beltless) to see about re-strengthening the area.
    I compressed 2 discs so badly I was fricked for a few years, but a good chrio and decompression therapy saved me, feel almost as good at 50 as I did in my 20s now that I'm fully healed.
    Whatever you do, if anyone recommends surgery, tell them to frick themselves, every person I know who got surgery ended up a permanent cripple who never lifted or moved well again afterward. Decompression therapy is the way to go if you need something to really un-frick your lower back, but it's not cheap, and typically not covered by insurance.

    • 4 weeks ago
      Anonymous

      Interesting thanks
      Hopefully it's not my spine since it seems to be in a pretty specific spot on my left

      • 4 weeks ago
        Anonymous

        I had a strained QL muscle about 1-2" to the left of the spine, that thing fricked with me for years. That's gonna take lots of stretching and deep tissue work to get that thing un-fricked if that's the case, but it's not a death sentence, just a VERY annoying little muscle that flares up very easily on some movements.

        • 4 weeks ago
          Anonymous

          Show me some stretching and tissue you work you did

  17. 4 weeks ago
    Anonymous

    Hernia. Or beginings of it. Take it from the guy who went through it.

    • 4 weeks ago
      Anonymous

      And what happened? How did you get through it

      • 4 weeks ago
        Anonymous

        Mind you, I snapped my shit after years of falling for IST and goggins mentality meme aka ATG beltless sleeveless till you die, now do clean and jerk, now snatch etc. And it worked for years, but wear and tear when you are natty is real as shit.
        So, basicaly, it all started like yours but mildly, pain going to the left and shifting of whole body after heavy low body training. But I just powered through.
        And one day, I was squating and doing not so well, went up from a deep hole with 4 plates on top and literally felt that something was shifting in my back.
        Then, back became heavy. After that, turbo pain and legs giving out.
        Basically, somehow wife transported me home, called ambulance.
        Long story short, hernia plus sciatica. Couldnt drive, because sitting was literall hell, left butcheek and leg were on fire, but fingers on left foot went numb.
        About a month of such existence and eating pain killers and anti inflamation medicine and it kinda subdued.
        After that, started doing bioscience decompression via youtube videos and some articles. It worked btw to some extent. Started doing animal flow to gain mobility and strengthen myself back to normal. Full year of calisthenics. And last year started going to the gym again, slowly got into squatting again. But now I listen to my body, started using belt on heavy sets. Dont go over 4 plates in squating. But deadlifts are unironically easier on it.
        Tldr: dont ignore your signs of injury and dont get that checked out, take some time off. But after you get your shit together, continue to strengthen your core, back and legs. Muscles will unironically help you not be permanently snaped.

        • 4 weeks ago
          Anonymous

          Thanks

          • 4 weeks ago
            Anonymous

            You are welcome. I literally dont want any lifting bro to feel the hell of hernias pinching nerves in the back.

  18. 4 weeks ago
    Anonymous

    not OP but i have some pain around my tailbone when bending over after deadlifts yesterday. felt fine after the lift but woke up to some pain. i never lift through pain but on my last rep the bar started slipping so i went down a little fast. just lifting 130kg, nothing too heavy but no belt, always taking deep breaths and bracing hard though. deadlift is my favorite lift and i’d really like to keep going

  19. 4 weeks ago
    Anonymous

    Thanks for the thread bros. Helpful info here.
    I'm exactly as OP, same area, lower left back, only squats. It's been about a month, and I haven't done squats since, just deadlifts, ohp, rows, bench and stretches (no pain) to strengthen the lower back and keep it nimble. I had been wondering when/whether I should introduce squats again. It's getting better.

    • 4 weeks ago
      Anonymous

      Same as you guys, but I only get my pain during high bar back squats, I just deloaded and started doing front squats. No pain in front squats, maybe because I keep my torso fully upright through the whole motion.

  20. 4 weeks ago
    Anonymous

    Do you have a lateral tilt in your hip

    • 4 weeks ago
      Anonymous

      No I don't think so, nothing in the mirror or when I walk

  21. 4 weeks ago
    Anonymous

    Switch to front squats or zercher squats for a couple months and work in back extensions and glute ham raises

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