Welp fucked up my back again!

[Ridethelightningbarefoot]

Second back strain while squatting. This time i believe i hinged forward too much low bar squatting. Maybe too wide of feet. I could feel it though the previous few weeks. My back would just always feel exhausted with a little pain. It was a hypertrophy block with deficit snatch grip deadlift and lots of bent over rows. I have lifted heavier weight and have had worse form for sure on squats. I wonder if all the added bent over rows did me in? Im also thinking of switching to sumo because people say its a lot easier on your lower back. Im about 9 weeks out from comp. Any and all advice accepted

 

[Perrin Aybara]

Belt squats while your back is healing.

Sumo is easier on the low back, as is high bar squatting over low bar. I don't do bent over rows personally, seal rows and chest supported rows all the way.

 

[Worf]

Second back strain while squatting. This time i believe i hinged forward too much low bar squatting. Maybe too wide of feet. I could feel it though the previous few weeks. My back would just always feel exhausted with a little pain. It was a hypertrophy block with deficit snatch grip deadlift and lots of bent over rows. I have lifted heavier weight and have had worse form for sure on squats. I wonder if all the added bent over rows did me in? Im also thinking of switching to sumo because people say its a lot easier on your lower back. Im about 9 weeks out from comp. Any and all advice accepted

Chiropractor, inversion table got me through a similar situation I put myself in from round backing a deadlift. Didn’t have the meet I wanted but went 7/9 and got a little meet PR on dead’s even with the back fucked up

 

[Brandaddy]

I've had a lot of lower back issues. Best things for me are watching my posture throughout the day and when I sleep. If it's strained, I also make sure I don't fuck with it and let it heal. Then probably most important is changing how I did my programs. I don't even really do bent over rows anymore or much if anything that's really taxing on my erectors and not only am I just as strong as I was before, my body isn't even remotely fucked up ATM.

 

[Ridethelightningbarefoot]

I've had a lot of lower back issues. Best things for me are watching my posture throughout the day and when I sleep. If it's strained, I also make sure I don't fuck with it and let it heal. Then probably most important is changing how I did my programs. I don't even really do bent over rows anymore or much if anything that's really taxing on my erectors and not only am I just as strong as I was before, my body isn't even remotely fucked up ATM.

So did you do anything as far lower body? I skipped deadlifts and when squat day came back around I did very light work even narrowed stance and wore a belt which I never do. Even in highschool when I played football i remember having lower back spasms that would put my ass on the ground

 

[Brandaddy]

So did you do anything as far lower body? I skipped deadlifts and when squat day came back around I did very light work even narrowed stance and wore a belt which I never do

Last time I tweaked my back I did 10-15 rep sets of belt squats and 20-30 rep sets of reverse hypers, but that was it. Seemed to maintain my squat strength just fine. On the reverse hypers I wouldn't go to failure though, just got the blood pumping in the muscle.

I look at it like, "What am I trying to accomplish?" If I'm just doing light squats and not pushing myself or using my comp style stance anyways, I'm not getting any hypertrophy and I'm not pushing enough weight to make any cns adaptations. So at the end of the day you're basically just doing it to do. At least with belt squats you can still push it hard while keeping more of a comp style stance if you want. Then when your back is actually feeling good, just start incorporating squats back in and work your way up slowly. If you hop right back into your same training weights you'll most likely reinjure yourself shortly after.

 

[Ridethelightningbarefoot]

Last time I tweaked my back I did 10-15 rep sets of belt squats and 20-30 rep sets of reverse hypers, but that was it. Seemed to maintain my squat strength just fine. On the reverse hypers I wouldn't go to failure though, just gd pumping in the muscle.

I dont really have a way doing belt squats