Lower Back pain from squats

[Sandman]

hey guys

After reading the many entries on squatting, i realized that i wasn't going down enough. Today i did some pretty deep squats, going down so my quads were a little lower than parallel. I brought the weight down a significant amount from what i was used to so i could get a sense of what i'm comfortable with.

Well after about 4 sets, my lower back was starting to kill me. I dont use a belt or anything and I'm wondering if this is normal...which it probably isnt. Whenever i squat, my back tends to cave in, and i can feel it kind of arching, like the letter "U". Is this what they mean when i read "dont arch your back?" I always thought that meant arching it the other way, like a hunchback. Any attempts to try to straighten out my back makes me feel like im in an uncomfortable position. Are there any tips you guys can give me on how to keep my back straighter and help me with this pain?

thanks

 

[bob marley]

like the letter U????? hahahah. hunchback? hahahah.

 

[w00t]

try and keep your spine in a straight line, all the way from your tailbone up to your neck, and if your lower back hurts, more than likely what you are doing to achieve the new depth is bending at the lower back, giving the illusion of going lower. its not a big deal, its just that you are working your lower back, which isnt used to that kind of weight. your lower back should be as strong, or stronger than your abs, they have to equal each other out. on back days you should do whats called good mornings to strengthen your lower back. basically what it is, is that you position yourself like you are going to squat, but bend strictly at the waist, and bending down to almost a 90 degree angle at your hips, this is the best lower back workout i know of. i have had your same problem, and it went away after about 3 weeks of good mornings and it also improved my deadlift form and weight as well

thats just my 2 cents

 

[huskyguy]

Occasionally substitute deadlifts for squats they will help develop your lower back.

 

[bob marley]

try and keep your spine in a straight line, all the way from your tailbone up to your neck, and if your lower back hurts, more than likely what you are doing to achieve the new depth is bending at the lower back, giving the illusion of going lower. its not a big deal, its just that you are working your lower back, which isnt used to that kind of weight. your lower back should be as strong, or stronger than your abs, they have to equal each other out. on back days you should do whats called good mornings to strengthen your lower back. basically what it is, is that you position yourself like you are going to squat, but bend strictly at the waist, and bending down to almost a 90 degree angle at your hips, this is the best lower back workout i know of. i have had your same problem, and it went away after about 3 weeks of good mornings and it also improved my deadlift form and weight as well

thats just my 2 cents

Are good mornings better for building strength in your lower back then deadlifts and stiff legged deadlifts?

 

[Sandman]

thanks for the replys...
i do do deads and really enjoy doing them so i thought my lower back was pretty strong but i guess it still needs works. I'll try good mornings on my next back day...since all i do for lower back is deads anyway and was looking for another exercise to implement into my workout

 

[pullinbig]

weighted glute ham raises. cable pull thrus. stiff legs. reverse hypers. good mornings. they all work. if you can video you self then watch and you may see where you are having probs. just cause toy bend more at the waste dont mean you going deeper. also 4 sets is too many sets of squats. if you aint torched after one or two work sets you aint doing something right. good luck

 

[w00t]

Are good mornings better for building strength in your lower back then deadlifts and stiff legged deadlifts?

I wouldnt necessarially say they are better, but they work it in a different way. I do deadlifts, and good mornings, thats all i do for lower back and it has held up well i just train my lower back like any other muscle in my body

 

[pullinbig]

weighted glute ham raises. cable pull thrus. stiff legs. reverse hypers. good mornings. they all work. if you can video you self then watch and you may see where you are having probs. just cause you bend more at the waste dont mean you going deeper. also 4 sets is too many sets of squats. if you aint torched after one or two work sets you aint doing something right. good luck