squats...lower back pain

jon1981

Hi,

I started squats about 2-3 weeks ago. i weight about 70kg and squating the same. but ive noticed im really feeling it in my lower back more so than my quads. Im facing a mirror while doing it and my forms looks good...any advice? is this normal?

thewools

jon1981 wrote: »

Hi,

I started squats about 2-3 weeks ago. i weight about 70kg and squating the same. but ive noticed im really feeling it in my lower back more so than my quads. Im facing a mirror while doing it and my forms looks good...any advice? is this normal?

Use a belt and see how how that helps... it should!

But make sure your back is not doing the work and keep it straight.

BossArky

If you started 2-3 weeks ago then 70kg is probably too heavy.

Try just with the bar for a month or two to get correct form. Video yourself and get someone who knows what they are doing to advise you.

jon1981

i can do about 3 sets of 10 with it...but yeah im probably going up the weights too fast. ill try to get the gym instructor to have a look next time

brianthebard

You are doing 30 squats with the equivalent of your bodyweight after 3 weeks? Have you trained before? How deep are you going? Can you post a video of you squatting?

Transform

Video and no feckin belt please

jon1981

brianthebard wrote: »

You are doing 30 squats with the equivalent of your bodyweight after 3 weeks? Have you trained before? How deep are you going? Can you post a video of you squatting?

lol i've always had good leg strength, ive been working out for nearly a year and doing deadlifts for a few months now, up to 110kg....but i've only recently started squats as i want to build my legs, there isnt much definition. sorry too shy for the video! oh im just going parallel to the ground...i guess id have to drop some weight on the bar to go deeper. Its obvious im doing something wrong if im feeling it more in my back...maybe my feet are too far forward or something, ill try to get one of the few good gym instructors to have a look tonight.

dioltas

Make sure you keep your chest up, and look forward. Also, push from your heels, not your toes. I sometimes get lower back pain when squatting if i go up weight and let my form suffer. your back should be curved and rigid. it transfers the power from your lower body to the bar.

DM-BM

Really there is no need to be shy about the video, and it's practically impossible to properly help you without seeing what you are doing.

I used to get a bit of back pain from squating , its more than likely a form problem.

Colm_OReilly

No need for a belt as Transform says, you're too young (in training terms) to be using a belt which will stop the back strengthening.

You can video yourself with the camera 45 degrees behind you, so your face won't be shown. At that angle we could see what's wrong with your squat, if anything.

Also, the squat is a back exercise. Your back is statically contracted to hold you upright while your hips drive you up. So if your back is much weaker than your hips - which it can be for a lot of people - it could be feeling it.

I'd also guess you're not going deep enough.

hardtrainer

Definitely don't go near using belts. What is it with folks in the gym who think that a belt is a vital piece of equipment to feel like a real lifter. They use them for everything, from biceps to bench.

As has been said, the squat is working your back too, so it's not unusual to have some back soreness (soreness as opposed to pain though, if you get me). If you're increasing your weight a bit and you've got good form, you'll still feel it in your back. It won't/shouldn't feel like strain or a sharp pain or anything, but you should definitely feel like your lower back is getting a workout too, just not to the same extent as with deadlifts.