Not your typical back pain?

[littleinfantry]

I've had lower back pain before from squats. I fixed my form, strengthened my lower back and glutes with some deadlifts and extensions and things, and the issue was solved. That issue was from my back rounding, and I've been pain free for a while.

Until a couple weeks ago. I'm not sure, because I've never had this issue before, but I think I'm arching my back the opposite way now. Like, sticking my butt out too far back and my belly too far forward instead of the typical rounding which was my original issue. I gave it about two weeks off where I did very light front squats and no other lower body stuff aside from runs. Today I did what should've been about 60% of my max for a 5 sets x 5 reps but I only made a 5 x 3 before my back started hurting again, very noticeably. No pops or anything crazy, just aggravated, stiff and sore.

Assuming that is the problem, and I'll do my best to put up a form video (i'm not sure if it's allowed in the gym or not, they're kinda weird), what can I do to fix the arch problem? Is it an abdominal/bracing issue? Should I start using a belt? Could it be something weird like my big toe flexibility is off which throws off my ankles, which throws off my knees, which throws off... you get the picture. I'm at a loss here, I've never dealt with spine issues on the internal side like this, just the outside.

Has anybody had or seen this issue before? And if so, how did you fix it?

[Adski]

I would personally recommend if you can, getting a physio to look at it, you may just be bound up in one area, like an overly tight QL, or like myself I had an area in my thoracolumbar that was stiff which was causing my lower lumbar vertebrae to be overactive to compensate, which had stemmed from increasing the amount of posterior chain work I was doing among a couple of other things, I had literally one session with a physio, worked out what was causing the problem and made just a slight program adjustmentand was fine after that.
If you have tried for a while to work it out yourself (like I did for a good few weeks) and not much changes, I highly recommend getting it looked at.

However, there are things that I have used to help keep me limber which I feel have staved off injury (prevention rather than cure) that might help.
Now this guy talks, a lot, but does have some useful work that I use often

https://m.youtube.com/watch?v=C8sSUsJ-bTY

Couch stretch or anything that opens the hip flexors, psoas release, pnf on the hamstrings, rolling the QL with a cricket ball, just to name a few things, they may provide some relief, but I would say it's worth getting a more accurate diagnosis if nothing you are already doing isn't working.

[Barkadion]

I would personally recommend if you can, getting a physio to look at it, you may just be bound up in one area, like an overly tight QL, or like myself I had an area in my thoracolumbar that was stiff which was causing my lower lumbar vertebrae to be overactive to compensate, which had stemmed from increasing the amount of posterior chain work I was doing among a couple of other things, I had literally one session with a physio, worked out what was causing the problem and made just a slight program adjustmentand was fine after that.
If you have tried for a while to work it out yourself (like I did for a good few weeks) and not much changes, I highly recommend getting it looked at.

+1 on getting professional consult. Even if you feel better. It is better to be safe than sorry.

[bytes-cruncher]

I will agree with others about consulting doctor and physiotherapist. I am battling a severe back muscle strain and only after consulting a doctor, I came to know that it is actually a "muscle strain" and its exact nature. I waited to consult for about 3 weeks and was occupied with unnecessary emotional stress about thoughts of disc herniation to NOT being strong enough to overtraining symptoms to poor technique, etc. After knowing the exact nature of the injury, I am able to still train after consulting with physio while rehabilitating my back.

[littleinfantry]

I guess I'll go see a specialist then. I've been a little busy with work but I guess I'll have to make something happen. It feels a lot better now just giving time off from working out. I suppose after having an injured it twice, even minor injuries both times, I should just get it looked at.

I hate doctors though... I was hoping that wasn't the answer haha. Oh well, I did it to myself I guess. Thanks for the replies guys.

[Barkadion]

You might find this helpful...

http://startingstrength.com/video/weigh ... -back-pain

[littleinfantry]

You might find this helpful...

http://startingstrength.com/video/weigh ... -back-pain

That's interesting because the physio told me to go back and deadlift. I did 3 sets of 135 for 15-20 reps 3 days last week (and my back feels 1000 times better), and next week I do 135 for 20, and 185 for 10 twice. The following week I bump to 135x15-20, 185x10, 215x5 and then go back to see him. It seems the more I look around the internet the more people say that deadlift helps cure and prevent certain types of back pain. Doc even said the same thing, deadlifts cure many back issues.

Thanks for the vid, it confirmed and solidified a lot for me.

[WallBilly]

That's interesting because the physio told me to go back and deadlift. I did 3 sets of 135 for 15-20 reps 3 days last week (and my back feels 1000 times better), and next week I do 135 for 20, and 185 for 10 twice. The following week I bump to 135x15-20, 185x10, 215x5 and then go back to see him. It seems the more I look around the internet the more people say that deadlift helps cure and prevent certain types of back pain. Doc even said the same thing, deadlifts cure many back issues.

Every time I have a bit of back pain, and I think maybe I'll take the traditional advice and maybe take some time off and rest, I ignore it and go do my regular sets of squats that are prescribed in my TB spreadsheet. Every time, the first set with the empty bar feels awkward, and it is hard to get deep. Every time, by the time I am done with my 3rd or 4th work set, my back feels 1,000% better.

Every time.

If deads were in my block, I assume I'd get the same results since I am doing low-bar back squats, which feel an awful lot to me like deads.

Sounds like your physical therapist is a "keeper."

[littleinfantry]

He's definitely a keeper.

I'm only about half way through my deadlift rehab and my back feels like it's at 100% again. I found out I lean way too far forward on my squats and, for whatever reason, I shift my weight awkwardly to the left when I come back up. Even with just the bar. Time to take a break and reset my technique.

1. Proper form is real. More real than I thought.
2. Deadlift rehab is amazing