Overcoming Squat Pain and Building a Stronger Back: A Personal Journey
I’ll share my personal journey of dealing with squat pain and how I overcame it. For two years, I blamed back squats, considering them unsafe for my low back. Little did I know that the problem wasn’t the exercise itself but the changes in my body and mindset. Let’s explore how I went from believing squats were bad for my back to discovering the real issues and solutions.
Chapter 1: The Blame Game
For a considerable period, I held back squats responsible for my low back pain. Once, I injured my back while deadlifting in 2019, which triggered my belief that certain exercises, like back squats, were detrimental. This mindset hindered me from understanding the root causes of my pain and why squats had become problematic for me.
Chapter 2: Neglected Mobility
What I didn’t realise was that my mobility had steadily deteriorated over the years. As I continued lifting weights and even running, I felt aching in my back, which was a clear sign that something was wrong. The decline in my mobility was a precursor to my back problems.
Chapter 3: The Allure of External Metrics
One of the reasons I couldn’t recognise my mobility issues was my obsession with external performance metrics. Lifting culture often prioritises factors like weight lifted, sets, reps, and personal records (PRs). These external metrics sometimes blind us to what’s happening internally—the quality of our movements, joint health, and overall form.
Chapter 4: A Shift in Mindset
Indeed, clinging to these standards of strength post-injury kept me from realising how poor my squat form had become. In my youth, squats were rewarding; they felt good, and I could push my limits without problems. However, after the injury, that changed dramatically. I continued pushing myself, which only made the problem worse.
Chapter 5: Breaking Down the Problem
Finally I realised it was time to delve deeper into what went wrong and how to fix it. I needed to rebuild my foundation and focus on internal metrics. This meant understanding how my joints felt, the range of motion, and my form, rather than just the amount of weight on the bar.
Chapter 6: Understanding Tight Links
If you’re experiencing similar issues with your back or squat pain, it’s crucial to address the root causes. Furthermore, one of these is a tight link in your body. Indeed, tight hip adductors and hip mobility were major contributors to my squat troubles. Improving flexibility in these areas is crucial.
Chapter 7: Addressing Hip Mobility
Addressing hip mobility requires effort and consistency. I started by working on my hip mobility through stretches like the butterfly stretch. This simple yet effective stretch gradually improved my ability to get deeper into a squat without the dreaded lumbar flexion that strained my SI joint.
Chapter 8: Tackling Ankle Mobility
Of course, ankles play a vital role in squat mobility. Furthermore, tight ankles can lead to various issues, including sciatica. Ankle mobility exercises, such as the flat-heeled ATG split squat, can help improve your squat form and prevent strain on your SI joint.
Chapter 9: Building Low Back Strength
Your low back needs attention, too. Especially after an injury, it’s essential to build up your low back strength. Exercises like back extensions can be effective in healing and strengthening the low back. However, it’s crucial to be cautious and gradually increase the intensity.
Chapter 10: Gradual Progress
To make progress in strengthening your low back, it’s essential to be patient and progress gradually. The goal isn’t to rush but to find the right balance between building strength and avoiding overexertion that can lead to injury.
Chapter 11: Alternative Squat Variations
Furthermore, if you’re struggling with back pain during traditional squats, it might be wise to explore alternative squat variations that put less strain on your back. For example, you can start with super-tall slant board squats, which emphasise your quads and minimise stress on your lower back.
Chapter 12: Alleviating Squat Pain
This journey taught me the importance of understanding the internal metrics of our bodies. Furthermore, clinging to external standards can be detrimental to our well-being. It’s crucial to listen to your body, address your tight links, and gradually rebuild your strength.
Squat pain is demystified.
I hope my story can help those who are experiencing similar challenges. Indeed, if you’ve been injured and are dealing with the kind of ego that once plagued me, remember that your muscle doesn’t distinguish between the weight on the bar; it cares about form and technique. By holding better positions, using lighter weights, and focusing on proper tempo, you can build your musculature effectively and safely.