Fixing Low Back Pain when Squatting (A POWERLIFTER'S STORY!)

Рет қаралды 188,575

Күн бұрын

Daniel came to me with a back injury that started while lifting heavy at a meet and continued to get worse over time. Today’s video takes you behind the scenes of our evaluation and rehab process to get out of pain and back to lifting heavy again.
I want to thank Dr. Stuart McGill from whom I learned many of the tests shown in today’s post and to Brian Carroll & Dr. Andrew Lock for many of the other methods that were used successfully in this rehab program.
If you're currently dealing with low back pain, be sure to check out this blog to understand your cause for injury: squatuniversity.com/2018/04/2...
Buy my book 'Rebuilding Milo': www.amazon.com/Rebuilding-Mil...
Buy my book 'The Squat Bible': www.amazon.com/Squat-Bible-Ul...
Support my content: / squatuniversity
Subscribe to this channel here: tinyurl.com/y2eq7kpr
Recommended products: squatuniversity.com/recommend...
Shout out to Dynamic Disc Designs for the amazing model used in todays video: dynamicdiscdesigns.com/
_______________________________
Connect with SquatUniversity:
Visit the website: www.squatuniversity.com
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App
_______________________________

Пікірлер: 139

@woo9194 2 жыл бұрын

I took a one year hiatus away from squats after injuring my lower back doing a PR. That's when it really struck me. You only have one spine. It can't be replaced. Take real good care of it and it'll take care of you.

@ZestyGamerHD Жыл бұрын

@blacklyfe5543 Жыл бұрын

You take care of it by using caution and working out

@alexh9279 3 жыл бұрын

I "pushed through" my back pain during my last meet prep because I was really motivated to PR. Although I was able to hit a good squat PR in the meet, I was not able to squat or deadlift for about 3 months afterwards because of lower back pain. Only in the past month after, physical therapy and proper form modifications, I've been able to squat and deadlift again. Thanks for all the good info in this video! Looking forward to putting 400+lbs on my back again.

@bioemiliano 2 жыл бұрын

Shit and I got shit scared because I couldn't squat for some days

@googlegmail9888 Жыл бұрын

@@bioemiliano nah don’t invalidate yourself, it’s scary because you don’t know how serious it is

@Gman12959 4 ай бұрын

Good luck, be extremely careful I already aggravated mine. Almost can’t squat heavy anymore, keep it light awhile.

@raschdieek 2 жыл бұрын

This was sincerely eye opening. I've had some pain before, but getting an in-depth explanation on how to look at and "troubleshoot" can lead to better performance.

@justalittlebitmo 3 жыл бұрын

This is so cool. I'm so glad that he listened to his body and took the time to heal it properly. So glad found you to help him! 💪💞

@SquatUniversity 3 жыл бұрын

Glad you liked the story!

@IvanRandomDude 3 жыл бұрын

I found out that short core workout before squats eliminates lower back pain for me. Leg raises on the ground especially

@SquatUniversity 3 жыл бұрын

That's great to hear!

@silatguy 3 жыл бұрын

How close to failure do you go?

@IvanRandomDude 3 жыл бұрын

@@silatguy Not even close. 15-20 reps and 1-2 minutes of plank and side planks.

@silatguy 3 жыл бұрын

@@IvanRandomDude hmm I might have to try that!

@SisypheanRoller Жыл бұрын

I can vouch for this. I used to think my core was weak until I started doing isometric holds prior to my squat sets and it just made the weights feel so much lighter on my back that I initially thought I loaded the wrong plates 🤣

@Anabsurdsuggestion 2 жыл бұрын

Damn I need this. Lower back pain from last week heavy. One of the main consequences is a nervousness and distrust in my technique, which right up until the point of injury has been pretty solid. All it takes is losing concentration, and then over compensating with sheer effort for poor positioning under load.

@RuthRudden 3 жыл бұрын

Fantastic! I only just recently watched your video on the McGill big 3 and this was such a practical demonstration of how powerful correct posture is. Thanks much for sharing!

@SquatUniversity 3 жыл бұрын

Glad that could be helpful!

@zakaryperrin7126 Жыл бұрын

Thank you for this! I’ve been training my vertical for a few years trying to hit some new dunks and just started including lifting into my training. As a health care worker my back has taken a little toll the past few months and just today my back had enough when squatting end my session early. Thank you for these in depth videos!

@van3ssa.f Жыл бұрын

I had a rest for 2 weeks and my back pain got significantly better. Today I tried squats and immediately felt my back - I never knew my back pain was caused by squatting.. I hope this helps me, your content ist gold!!!

@raikage_jt4511 Жыл бұрын

That “this Is a marathon” hit me hard, speed is life

@djcmart6108 Жыл бұрын

Wait what you just said contradicts itself or did you not mean it like that lol😂

@liamc7097 Жыл бұрын

I am glad you were able to help him. Seems a cool guy. Hope he's out there smashing some big ass weights.

@ExecutionSommaire 2 жыл бұрын

Holy sh- this is so awesome, I have recurring back pain and this seems to address exactly my issues. Right now I'm practicing this side push bracing at my desk and it feels awesome, can't wait to test it at the gym.

@mohammadreza404 3 жыл бұрын

Bro your channel is a gem Thank God i found it

@Smexy_af Жыл бұрын

Probably the best fitness channel out there.

@GezusV Жыл бұрын

great value provided on this video, Thank you

@Chillahhh 2 жыл бұрын

That is a prefect blueprint for me , fixing my form / technique . Thanks :)

@nick0424 3 жыл бұрын

This is gold. Thanks!

@bradywalther1301 3 жыл бұрын

Another amazing video! As a current DPT student, I just wanted to say that you truly inspire me and I hope to be as good of a PT as you one day! Do you ever work with students doing their clinical rotations?

@sirramsay1034 3 жыл бұрын

Another great video! Thank you for sharing all this knowledge! I really appreciate it! :)

@SquatUniversity 3 жыл бұрын

You're so welcome! Glad you liked this one!

@sirramsay1034 3 жыл бұрын

@@SquatUniversity Indeed! I really love those real stories. I think it helps to put all the knowledge in your videos into context. Great work! 👍😄

@sidrennie9433 3 жыл бұрын

Absolutely brilliant!!!!!

@Cryptocurrency1O1 2 жыл бұрын

Great video. A lot of people could learn from this video 💪🙏

@shokzz1532 2 жыл бұрын

This video is amazing!

@comalausa 3 жыл бұрын

Speaking from experience -- this s*** is real. No joke. I thought I was invincible, powerlifting competitively well into my 30's until this happened. Thank you for this.

@ninjasquee2475 3 жыл бұрын

This is a great lesson on building core. Definitely going to start the McGill 3. Any advice for building up your knees?

@flaffa4837 3 жыл бұрын

kneesovertoesguy

@ninjasquee2475 3 жыл бұрын

@@flaffa4837 lol. nah I just got bad knees from running and football.

@ninjasquee2475 3 жыл бұрын

@@defiantlytrill ah lol thanks for the suggestion!

@SquatUniversity 3 жыл бұрын

I've got a few different videos on knees - but I would start with this: kzfaq.info/get/bejne/hNBmlpx2sdnVpY0.html

@kadijaish 3 жыл бұрын

Riding bicycle daily is good for knees

@mensfatlossspecialist 3 жыл бұрын

Awesome video- I can't lie , got a little distracted around 6:30 seeing my guy Josh Allen light up the 49ers on that MNF game!

@iOddWorId Жыл бұрын

BUY A LIFTING BELT! I used to have serious lower back pain that would last for days after squatting only 225 for just 1 rep. It was definitely my posture and my back rounding that was causing my pain, and it could 100% be fixed by simply squatting correctly, but the belt forces you to squat properly. It instantly solved my back pain problem. I went from 225 for 1 rep with back pain, to 315 for 5 reps, no back pain! Seriously consider a belt if you're having a lot of trouble maintaining correct form.

@rye-bread5236 2 жыл бұрын

So focus less on pushing belly but bracing the sides of your core. That is super cool

@arnabhalder6623 3 жыл бұрын

@squatuniversity sir i have flexion intolerance. It has been months. Whenever i do a hinge i feel pain. Pain intensity 5/10. Cant do conventional deadlift, cause after the exercise the pain increases so much. Should i try the things u have instructed in this video?

@sarahbrown8022 3 жыл бұрын

Hi! Would you be able to make a video on upper back pain? Causes abs fixes? I believe mine could be posture but upper back is constantly sore.

@niklasf.4899 3 жыл бұрын

I have a sharp pain in my left hamstring when i squat even without weights. Do you know what this might be? I dont have problems while running or anything only everytime i go in a squatposition.

@user-ib3zp5sj6z Жыл бұрын

Amazing video :) Does "tight" que means dawing in? Or make tight expanded belly?

@marcelkurz134 2 жыл бұрын

I am not sure if you are still reading the comments. I have a question about necessary queues for bracing. What I normally do is the following 1 step: Breath out short and quickly once similar to the breathing for punches.I then try to maintain the tension this creates in my core. 2. breathe into the stomach and hold the breath throughout the movement. Does this create the necessary bracing effect?

@williamofhler5613 Жыл бұрын

360 bracing. Big tip for avoiding back pain. Do it with my military press and dead lifts too.

@maciejpacanowski8473 3 жыл бұрын

What kind of matt under the rack do you have? Is it useful?

@tobiasstrittmatter7549 3 жыл бұрын

I have almost the same issue with one of my athletes, but pain appears only in the deep sqat position in the front squat. MRT shows no problem. Back muscles are tight and seem to be too weak. I just wonder why only in front squat and not in the back squat? Should we train the same, Mc Gill 3 and offset walk but in front rack position?

@somaliawamid3934 3 жыл бұрын

Thanks

@dintyboy 3 жыл бұрын

Thank you!

@SquatUniversity 3 жыл бұрын

You're welcome!

@SDDixon912 3 жыл бұрын

How long was his recovery?

@Larimuss Жыл бұрын

This is me… three years later, 30 Chiro’s, doctors, physiotherapist, massage. And I still can’t sit for more than a few minutes. I wish we had guys like this in Sydney. 😢

@TonyTouch831 3 жыл бұрын

Wow! Now I really want to learn how to do intra-abdominal breathing.

@againstgravity6280 Жыл бұрын

My back pain started like a month ago I found that there was a hip shift towards my right side, I can train shoulders, chest, back without deadlift, I watched your videos did the mobility routine and Mcgill core exercises, got relief but as I trued to squat again with bit load the pain started again that too after not squatting for a month. This happens whem I do those paused squats, I have slight pelvic tilt so I am doing the mobility workouts. So my main prob is I feel that my lumbar becomes a bit stiff as I go beneath parallel while squating, I can't can't do RDL for the same reasons cause I am unable to maintain neutral spine. I'll stretch my hams more, that could be the reason too

@fyahrass8983 3 жыл бұрын

Great video as usual. How long did it take him to reach 0 pain

@sethbryan6875 Жыл бұрын

My question as well?

@anubislockward3750 3 жыл бұрын

Can you do one on shoulder/scapular pain when setting up the bar on your back during a lowbar squat? I feel a lot of pain on the left side of my scapula when squatting. Any warmups? Ways of assessing what might cause it?

@barackobama8935 Жыл бұрын

Dude I have the same problem, have you learned anything that helps?

@anubislockward3750 Жыл бұрын

@@barackobama8935 I changed to a wider grip, thing is, I can't lift as heavy as I did before with this grip, but I'm slowly building back up. Sometimes I try going back to a "narrower" grip, but it starts to hurt immediately as soon as I go narrower than pinkies on the outer ring.

@loveobviously 3 жыл бұрын

I got lower back pain when I squat too, started since my motorcycle crash 3yrs ago,also knee pain when squatting

@PaleoSpoWi 3 жыл бұрын

After a acute trauma like a crash, you should visit a Chiro using the gonstead treatment.

@corbenb7066 Жыл бұрын

this is absolutely crazy

@20wonsavage55 2 жыл бұрын

Is this why I feel sharp pain on one side of my lower back upon explosive barbell squats?

@Josh-fz9rh Жыл бұрын

My low back pain seems to be muscle related. It gets so tense I can’t even bend at all. But I can almost rub it out. Haven’t been able to figure it out for 10 years now

@OTMchiropractic Жыл бұрын

Hey you mentioned that he took some time off from lifting to focus on McGill core stability. How long do yo recommend athletes with LBP rest before they get back into lifitng?

@MohamedAhmed-fd3xl 2 жыл бұрын

I had back pain when i do flextion in the morning i feel pain.the MRI shown that l4-l5 segment wat should i do to start training again?

@michaelr5361 2 жыл бұрын

I get back pain when squatting too but I did feel any pain with the sit test.

@bunniesarecutel0l250 20 күн бұрын

Thank you for this . I’m pretty new to lifting it has been on and off for the last 3 years. I have a problem where when I squat with the bar I get Lowe back pain but any other type of squat does not cause the pain. I’m wondering if it’s my form . I have hurt myself in the past squatting heavier weights

@arxfatallis Жыл бұрын

what does it mean when I have spine pain where it meets the pelvis (that's how it feels) while squatting, and when I rack the bar, decompressing my spine basically...my pain goes up tenfold basically making me have to kneel ?

@AbdulMupit Жыл бұрын

Yesterday i do full ROM squat as usual, and while on set four with 70kg as usual. While i down to the very bottom, that my first time at my first rep feeling a pain in my spine, even i do it with a good posture and technique. Can i heal naturally? Or should i go to the doctor first?

@jonahmoore1779 2 жыл бұрын

How can I come get an evaluation from you?

@uroskrstic6931 3 жыл бұрын

So basically the Mcgill big three is just being used to teach the core the proper bracing sequence right? You can't have a weak core if it handles loads which are well above your bodyweight? The pain resolves on it's own right?

@SquatUniversity 3 жыл бұрын

The pain resolves when you eliminate the triggers over time. So for him instability was one trigger - so stability work with the mcgill big 3 was key for teaching this proper sequencing. So even bending over to clean his table (something I think he mentioned in the video) was painful at first. So learning how to sequence this stability is helpful for loaded movements but also bodyweight too.

@uroskrstic6931 3 жыл бұрын

@@SquatUniversity Makes perfect sense, thanks. Amazing how small adjustments can have major results. Great work!

@ujjwalgupta7 3 жыл бұрын

Which side weight should be applied on barbell while offset walk...side where the pain is happening or the normal side

@SquatUniversity 3 жыл бұрын

I'd do it on both sides.

@mattwilson7443 Жыл бұрын

I have sciatica and low back pain. I've been doing the McGill 3 and working on my core stability but I've also been doing split squats and cossack squats. I'm wondering if those are acting making the problem worse by "loosening" up my hips/low back

@OTMchiropractic Жыл бұрын

Avoid the split squats too much shear on your SIJ if your early days rehab imo

@adrianlozano343 3 жыл бұрын

I wonder, if you don't have a bamboo barbell to add different weights on the sides can I do the same rehab with a normal gym barbell?

@SquatUniversity 3 жыл бұрын

Yes you can - it just wont be as unstable.

@bondyb1205 Жыл бұрын

I usually push my stomach out when squatting and noticed my lower back hurts more recently. So to simply fix this is to have a tight core that doesn't have my stomach extend out. Am I right on that?

@alanrodriguez1623 Жыл бұрын

Who do I consult for this kind of pain a chiropractor or do I have to go to like a hospital?

@shanobix Жыл бұрын

Do you have any patients who experience imbalance or something with their psoas or erectors ? I experienced a “pop” during jiu jitsu around the thoracic and lumbar spine area. I had pains doing cobra pose at first . I stopped working out completely . And now I can still feel that center point on my back during flexión and extension. If i go on a hike I’ll have pain in that area and it’ll feel like due to it being unstable . I can still deadlift no problem without pain. And it feels like one side of my erectors are over activated. Not sure what to do. Thanks in advanced !

@liamc7097 Жыл бұрын

0:45 are there two disc bulges on that image?

@katanamaru1 2 жыл бұрын

Question: I've hurt myself a few times to many with squats, even with personal trainers, that I stopped doing them. I have a new trainer who wants to help me get back into squats and he cited this channel. Well he is having me do the offset setup, but instead of walking he's having me do squats with it. Light weight, 12 on the right and then 12 on the left. I can't find any info on this as a good training method. Thoughts?

@SonganLP Жыл бұрын

Did you get back to squatting?

@katanamaru1 Жыл бұрын

@@SonganLP not really. I've switched to other back workouts and started doing deadlifts again. Slow and steady with light weight.

@SonganLP Жыл бұрын

@@katanamaru1 Yeah I am about to give it up with squats. Just like you I tried it again with a trainer this time, but still have a hurting back just one day after. It feels like I have thrown it out. I don't know how this happens when just using the bar. I am going to stick with deadlifts now too, as it at least gives me a feedback of gaining strenght and having a stronger back.

@katanamaru1 Жыл бұрын

@@SonganLP I do back extensions now as my main back exercise. I can to that controlled and really feel it, in a good way, when I'm done. Haven't hurt myself with them and the back feels stronger.

@kanecharman2436 2 жыл бұрын

At 01:50 are you listening to Red Jumpsuit Apparatus?

@alexie_luciano Жыл бұрын

My back hurts from bending over squating and especially after atlas stones idk ehat to do

@flaffa4837 3 жыл бұрын

awesome video, bulging discs aint no fun

@SquatUniversity 3 жыл бұрын

Thanks

@nicholasdorendorf7491 2 жыл бұрын

Where are you located?

@Lisa-xk9zj 2 жыл бұрын

when i brace my core i can't breathe properly…any adivce?

@ghufran733 2 жыл бұрын

What kind of injury does he have???

@troyadams4563 2 жыл бұрын

Anyone know a Dr Aaron in Toronto?

@yaboihuck6145 Жыл бұрын

I have no pain whilst lifting and it's not an all the time thing, I wouldn't even call it pain it'd more like a lower back ache. No idea what's causing it

@navajorezathlete1202 Жыл бұрын

So what was wrong? Bad disk?

@Doviruses.existbaileyonodysee 2 жыл бұрын

For me. L5s1. Aisian squats to open up hips more Good mornings. Good morming posotion (ass against the wall is easier) relax and contract back untill u get that pumped feeling. Or basically droop down to your toes. Then chest up and contract erectors. To get blood and nutrients into the area. Can do at random, e,g, before bed, warmups.

@chance4919 2 жыл бұрын

bro is this destiny? my name is daniel

@Drstephenstokes Жыл бұрын

I love this channel but every time I see the patient doing that drop test I cringe (speaking as a past severe disc pain patient myself). The heel drop test is just unnecessary and really adds potential injury to the patient. That said, this channel adds the missing practical element to McGills theories. Despite having read McGills material for years I always learn something in each video, great job.

@mattc4266 3 жыл бұрын

Okay so all he needed to do is not lift for a while , strengthen his core and use the valsalva maneuver ?! Wow I couldn’t have thought of that !

@emilioortega5992 3 жыл бұрын

Can I substitute the McGill Big 3 excercises for the abs wheel?

@little.wing. 2 жыл бұрын

@onceuponasavage 2 жыл бұрын

Hell no

@alexbouchercardin8592 2 жыл бұрын

I've done 675lbs on deadlift without knowing that i neened to contract my abs... only before a bad back injuries i've start to do it naturally because otherwise it was too painful.

@MeisterBeefington Жыл бұрын

lateral brace!

@Yousuf988 2 жыл бұрын

I already quit squatting and dead lifting in my workout

@skinniboistrength Жыл бұрын

God is great!!!

@abhistraj5732 2 жыл бұрын

💯💯👍

@angryjalapeno 8 ай бұрын

Has there been an exercise that has destroyed more spines and relegating people to limited exercises for the rest of their life than the traditional squat?

@letsgobrandon416 3 жыл бұрын

I get heartburn when I brace hard, any advice for that? I'm not one who's prone to heartburn, I do not typically experience it, but I get it when lifting heavy, and therefor bracing hard.

@Taciturnitas 2 жыл бұрын

Maybe chest muscle

@gymguy25 2 жыл бұрын

When I squat or deadlift heavy, I've been having pain just below the scapula in the ribs on my left side (right side is fine), almost feels like my ribs are being crushed or compressed but it's only on one side, ever heard of that?

@jonahmoore1779 2 жыл бұрын

Similar to mine only on right side low to mid back off and on for past 6 months higher volume causes it to hurt again. I noticed it most when reracking weight taking a step

@gymguy25 2 жыл бұрын

@@jonahmoore1779 I figured out that it was a intercostal muscle injury, I put some ice, heat, took a few advils and did a couple of streches and strengthening moves and now it's pretty much healed.

@SisypheanRoller Жыл бұрын

I understand that this was from a year ago but it seems like he has trouble hitting depth? All his reps look to be above parallel. Could that have been a contributing factor to the injury he sustained at the meet?

@kalamuddin4253 Жыл бұрын

I'll give u a good advice don't take any weight on your back its the quickest way to get injury

@jesuschristislordofall777 Жыл бұрын

He that believeth on the Son hath everlasting life: and he that believeth not the Son shall not see life; but the wrath of God abideth on him. John 3:36 For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord. Romans‬ ‭6‬:‭23 Jesus Christ is the only way, seek Him while He may be found, before it’s too late, tomorrow is never promised.

@kapoioBCS 3 жыл бұрын

The nocebo university is back

@SquatUniversity 3 жыл бұрын

How is it a nocebo? We have a good evaluation to expose the exact triggers for his pain. Crafted a plan specific to his needs which helped him decrease his pain and rebuild capacity to lift again.

@kasimirb5155 3 жыл бұрын

He is a powerlifter and doesn't know how to brace his core? Hm. Anyway, after several herniations my discs are brittle now and can't take a load above 100 lbs anymore.

@SquatUniversity 3 жыл бұрын

Bracing the core and bracing the core optimally are two different things.

@kasimirb5155 3 жыл бұрын

@@SquatUniversity True. I guess that difference led to his accident.