squatting hurting my back so bad i cant even do them

[mmo115]

When I was younger I tried squatting and quickly gave up after a few weeks due to "discomfort". I have since decided (3 years later) to stop being a pussy and just take the pain.. however..Even small amounts of weight (135-225) literally KILLS my traps/spine area from the load. It hurts so bad that I cannot even focus on the squat itself. I tried using the stupid pad thing and that doesnt help at all - if anything it makes it seem worse. A few times de-racking the bar I had it in a spot which made it bearable to squat, but had to stop after 8-9 reps where I could have easily done 20+.

Has anyone else had this problem? I know that squats are not "supposed" to be comfortable - but this is downright painful in a bad way! I don't know what my options are at this point ugh.. im sick of the leg press! Any suggestions?

 

[housemusik83]

does it hurt when you squat just the bar? what kind of pain? seen a doc about it?

 

[Big_BK]

Where is the bar on your back? You probably have it up WAYYY to high. Let me see if i can get a pic to show you where it should be.

 

[Big_BK]

This is where you want it, there is a natural shelf there. If you have it up high it will hit your spine and leave a lump as well as crush your traps. I had the same problem when i started out. Also it might suck at first but just give it time to get used to it.

 

[SouthernLord]

Do you have any muscle on your upper back?

A lot of guys I see squating with the tampon have no upper back mass. Is this the problem or do you have an actual problem with your spine?

 

[OneBreath]

Do you have any muscle on your upper back?

A lot of guys I see squating with the tampon have no upper back mass. Is this the problem or do you have an actual problem with your spine?

+1

6 months ago i was in the same boat. I wanted to squat more and was reading some westside barbell stuff. Essentially they said you just need to add some upper back thickness. Rack deads are a good place to start. See SL's thread on developing your Yoke for more.

 

[DaveTSI]

yeah like bk said its prob too high on your neck, you want the bar down on the top of your rear delts just like that pic shows

 

[mmo115]

okay, looks like I may have the bar up a bit too high. I am squatting with the bar a good 2 inches higher than in that pic.. whoops..

as for mass on my upper back:
yes, my traps/upper back have mass on them - moreso than other parts of my body. I do rack deadlifts/floor deadlifts/bb rows as my back exercises.

i will try a few practice sets when i go to the gym tomorrow with the bar lower on my back to see if that helps - ty for the input ill let you guys know

 

[mmo115]

does it hurt when you squat just the bar? what kind of pain? seen a doc about it?

no, it doesn't hurt with just the bar.. uncomfortable yes, but I believe that is normal. add a 45 to each side and it hurts.

should i be also concerned about arm placement at all?

 

[DaveTSI]

no, it doesn't hurt with just the bar.. uncomfortable yes, but I believe that is normal. add a 45 to each side and it hurts.

should i be also concerned about arm placement at all?

the closest you can get them in to your body the best, whatever your flexibility allows you.

 

[LucSulla]

I had your problem exactly and it ended up being that the bar was too high, as has been noted. I lowered the bar, and the pain went away within a week. One word of advice - make sure when you lower the bar that you pay attention to your form again. Mine got a little sloppy just from changing my center of gravity a litte, which wouldn't have been a problem had I thought of that to begin with. At first I thought it was easier to go lower in depth - then I realized I was just rounding my back a little and letting my knees slide forward, which left me with a stiff lower back and tight kneecaps. It was an easy fix, but just thought I would add that and maybe save you the same trouble.

 

[needtogetaas]

Good thread.

 

[FunFun]

no, it doesn't hurt with just the bar.. uncomfortable yes, but I believe that is normal. add a 45 to each side and it hurts.

should i be also concerned about arm placement at all?

It's not normal to experience discomfort there. I've never felt any discomfort there.

Yes, arm placement could be the key to comfort. If you have your arms a little closer it helps bunch up the muscles where the bar is placed.

Your problem could be that you're using quite heavy weights for a rank beginner in the squat. 225 is not a beginner's weight.

 

[wills_got_rythm]

Rippitoe has several videos on youtube and one is of the proper way to squat its a good vid taught me a couple of things. I never had any pain like that though.

Ive also seen a lot of guys try to lean way foward and then go down about 2 inches. Obviously terrible form but you may be leaning too far forward and turning the squat into a half squat half good morning.

 

[jstarr37]

its great you do deads. Keep in mind for most people your cant progress at both forever. I have to go maintenence/progress between squats and deads or i get severe back soreness.

 

[Big_BK]

its great you do deads. Keep in mind for most people your cant progress at both forever. I have to go maintenence/progress between squats and deads or i get severe back soreness.

true that. Im doing a deadlift program and squats SUCK at the end of the week after blasting my back.

 

[SouthernLord]

true that. Im doing a deadlift program and squats SUCK at the end of the week after blasting my back.

Are you doing the Bolton routine?

How are the results so far?

 

[DaveTSI]

whats this Bolton program, i wanna hear this BK!

 

[b fold the truth]

 

[Big_BK]

Damn you clint!!! That is a deep 585 squat. Scots outlined it in another thread about deadlifting. I forget the details because i kinda ignored them in my routine but you do high rack (above knee cap) 2 weeks then below knee cap then from the floor. High rack pulls i maxed out at 725 with straps, then low rack pulls i maxed around 600 but i had alot of personal problems this weekend and i lost alot of weight so it definitly effects my low rack pulls this week. I would be happy to just hit 550 on my dead after this tho from the floor, current best pull is 535.

 

[b fold the truth]

592...I plan to hit low 6's this year still, if all keeps going well.

 

[Big_BK]

You must be repping that weight right?

 

[b fold the truth]

You must be repping that weight right?

I'm terrible at any sort of OLY type squat. Anything with the OLY shoes on.

My best raw power squat is 661 x 1. FOR ME, going that heavy totally raw feels a little dangerous.

 

[Big_BK]

hmm, i dont really do oly squats. Most ive done oly was maybe 405 for a single or 455 cant remember.

 

[the_alcatraz]

This is where you want it, there is a natural shelf there. If you have it up high it will hit your spine and leave a lump as well as crush your traps. I had the same problem when i started out. Also it might suck at first but just give it time to get used to it.

holy smokes bro, arms a little too close for my taste in this pic...I do an almost shoulder width in terms of where the arms are placed.