Do front squats also you might be going to low

>>77304934
Don’t do this. You can choke yourself out

>>77304929
You should not squat or deadlift if you don't compete in powerlifting.
Stick to leg press and don't do anything that compresses your spine

At least you tried

Most back pain is muscular. Warm up more. Use gentler motion.
[Source: trust me bro]

Puff your chest out

>>77304929
ive permanently fucked up my lower back from squats

if it feels uncomfortable, DONT FUCKING DO IT. YOU DONT HAVE TO

god growing up in the era of muh freee weights only fucked me

>>77304929
not leg press. do

hack squat (best)
walking lunges
bulgarian split squat
leg extension
the vag machines (both directions)

>>77304929
Bunch of bullshit in here OP. I dealt with back pain for about 5 years. I stopped deadlifting, squatting and rowing entirely. I saw multiple doctors and chiropractors in that time. None had any real answer. Doctors either wanted to put me on pain medication, or elect for surgery. Chiropractors were just bullshit science, although they did feel good in the moment. Mostly due to the massages given during "adjustments".

Anyways, I fixed my own shit. The problem with all modern day lifting routines is that none of them offer any low back isolated movements. Every other body part gets isolated after compound movements. On your pull day, I bet you do biceps at the end. Push days, I bet you're hitting triceps at the end. Why not low back then for that nice pump and healthy isolation work to grow those complex muscles and erectors to protect your spine?

There are MANY low back isolated movements. The very best one for me is back extensions and it's not even close. This will give you an incredible back pump that feels so reliving once you are finished. Other movements I add into my routine are good mornings, jefferson curls, rack pulls, and stiff legged deadlifts. You SHOULD be training your back in compromised positions with LIGHT weights. Your back is meant to bend, flex, and carry a bit of load during those movements. You fell into the same trap that I did when lifting, and that's over working core, keeping a stiff straight back, and avoiding any compromised low back movements. What happens is you build all the muscles around your body while your back is neglected. Your low back is apart of your foundation. It's as important as your core work when it comes to bracing for those heavy compound movements like squatting or deadlifts. Relying on just your core is what's causing your pain.

After working on my low back exercises, I have zero pain and stiffness. My back is 100% healthy.

TL;DR your low back is WEAK, isolate and train it like every other muscle

>>77305101
you seem to be knowledgeable. I've been dealing with lower back pain since I started lifting (two months ago) and I'm only 22, so something seems odd. Deadlifts, barbell rows, squats... they all seem to mess with my lower back. Do you think I should stop doing those lifts completely and implement those isolations or can they work together?

>>77305244
Listen, I'm not that guy, but I'm a very experienced and knowledgeable dude
If your lower back is hurting, stop. Back issues are not worth squatting, deadlifting, or anything else. The dirty secret is that these movements, especially the barbell back squat, have exceptionally high rates of injury, which everyone copes about by saying that you did any one of a hundred things wrong; the truth is that if doing something slightly improperly damages your spine, it's a dangerous movement that isn't worth doing.
If this stuff is giving you back pain, stop it now. Immediately. Don't be like me; I had "perfect form, just some odd lower back pain" until the day when I was squatting 135 for a warmup and felt warm fluid spill out into my lower back, and I knew instantly that I was fucked for life.
I do leg extensions/curls, back extensions, and I'm in the best shape of my life. It turns out loading heavy weight atop your spine and tipping over to put your lower back at a massive mechanical disadvantage has a real chance of fucking you up! Who knew

>>77305078
Hack squats are worse for lower back than normal lmao

>>77304929
no video no advice

>>77305287
how are they worse

>>77305101

Legit good post

>>77305244
Stop asking in this shithole and talk to a physiotherapist.
For the record, most of my injuries (which included lower back pain) were due to lifting too much weight with imperfect form.
Also, if something suddenly hurts in a worrying manner, immediately take a break and deload.

>>77304929
>77304929
Does your back hurt while squatting with a broomstick? If not, then the problem is your load selection. Youre going too heavy. You need to start light and do an appropriate amount of volume. Rest, recover, adapt. Come back 48-72 hours later with a slightly heavier load (like 2-5 pouds heavier) and do an appropriate amount of volume. Rest, recover, adapt. Repeat ad nauseeum.

Yes. This takes months. But thats because the adaptation process is slow. Youre back is weak. Doing this will make it stronger.

>>77305072
Sounds like a skill issue

>>77305101
Shouldn't normal deadlifts work your lower back though?

>>77305244
I am the original responder:

You have two options to fix this and there really isn't a right answer. You can take the other anon's advice and stop all compound movements, or you can train you low back and continue doing compound movements safely. Either way you can still grow, be in shape, and build muscle.

If you want to get back to squats, deadlifts, or rows, then you need to stop those movements temporarily while you let your back catch up. Your back is weak compared to the rest of your body. I would start with back extensions first. This is a great body weight movement. Take these reps moderately slowly. Your focus needs to be on removing your glutes from this activity. Try to lock your glutes out completely and let your low back do the movement. My cue is to think of doing a stomach crunch, but in reverse. You want to make it like you are doing a crunch, but with your back instead. You don't need a huge range of motion or a deep stretch here. You just need your low back to relax, and contract. You should feel a fantastic low back pump on this workout. Do body weight only, and do 3x10 to start. Do these every day and look to add 1 rep to each set every time you do them. You can not over do this movement. Train it every time you are in the gym. I go 7 days a week, and always finish my workout with 4x25 back extensions every day.

Another movement to add is the jefferson curl. Start with just body weight. Go slow and feel your back round and flex through the movement. Again, do a 3x10 with body weight but with this exercise you want to add some weight to it over time. Once you feel good with body weight, add in some 5lbs dumbbells. You're not looking to power lift this movement so no heavy weight. Just light, control, slow movements. The spine has a million small intricate muscles weaving in and out of the vertebrae. You want to focus on training those, without adding in glutes or hamstrings to these movements.

>>77305072
I don't feel pain when squatting, but I do feel a weird sensation on my lower back. I'm not sure if it's the lumbar muscles getting tired or something else.

Barbell squats are shit anyway man. It's for powerlifting, it's a specific sport, I'm not saying it's not impressive but WHEN in reality will you EVER do that movement? Never my nigga. Time to take the lunges/split squats/horse stance pill my dude.

>>77307150
Can I do lunges with an open trap bar?

>>77307131
NO. Normal, safe deadlifts do not directly train your low back. Proper deadlift from has you brace your low back and core to keep your back flat. What other workout do you do in the gym where you simply work the muscle by bracing and stabilizing with it but nothing else? Every muscle you work in the gym, you take it through a full range of motion. For some reason, modern day routines have no low back workouts that take your low back through flexion SAFELY. They all just tell you brace and keep it flat. That's not directly training any muscles in the low back at all. Old school body builders did heavy ass barbell and T bar rows with very rounded backs. Look at Arnold doing T bar rows, he's taking his low back through full extension. Completely stretched out rounded back at the bottom, up to a contracted flat back at the top. He's using his low back through its full range of motion to work that muscle directly.

Now I am not going out and saying the Arnold way is what you need to do. I am saying you need to be taking your low back through its full range of motion under load. It's a muscle like every other muscle in your body that only grows through contracting and extending the muscle under tension. NOT just by bracing with it and keeping it flat.

>>77304929
>be sedentary pussy sack of dogshit
>go to gym
>foundational exercise feels a little unusual and uncomfortable in a muscle you've never ever used in a capacity sufficient to strengthen it
>do random updog monkey reverse monkey band extension-jumps that aaron horseshit from squat-u told you to do
>it's been 4 squat sessions
>still feels a little bit uncomfortable
>cry on the internet about how you're just not built for squatting and give it up
the origin of 80% of /fit/ posters like this here.
>>77305101
>be a complete massive pussy
>form a lifelong identity centered around being injuried because you felt uncomfortable one time when training
>this also gives you an excuse to only do easy pussy exercises at the gym
>mindfuck yourself to feel pain for life
this is the origin of 99% of /fit/ posters like this.

why is everyone simultaneously a massive pussy and a fucking drooling retard FUCK

>>77305244
>you seem to be knowledgeable. I've been dealing with lower back pain since I started lifting (two months ago) and I'm only 22, so something seems odd
fucking idiot pussy retard. 2 months is nothing and you're lifting baby weights anyway. you need to reach intermediate stage before you're capable of listening to your own body

>>77306370
lol this never happened stupid pussy retard and physioteraphists are dyel grifters

>>77307160
Your erectors would be working isometrically, similar to how a plank works your core. In both scenarios if those muscles aren't being engaged your torso would just flop because there's nothing counteracting the force of gravity

>>77307247
Isometrics does not build muscle, at least not efficiently. There may be some unique programs that utilize some isometric work, but 99.9% of all programs are working the entire muscle through a full range of motion. A plank is a beginner exercise for people who literally can not perform sit ups or push ups. It is not an efficient exercise to build significant strength or muscle size.

Simply engaging the muscle is not as effective as engaging the muscle and making it work through its entire range of motion.

>>77306359
>how are they worse
It's basically the same movement as squat but without stabilizers. Same as smith machine squat.
Same load on your spine as with normal squats but higher because you can lift more weight and also your stabilizer muscles don't carry part of that weight.
Belt squat machines have no lower back impact but very rare, my gym doesn't have.

>>77305244
>I started lifting (two months ago) and I'm only 22
your core is weak as fuck

>>77307213
Ok faggot. In my case, I had an lingering injury from work. I didn't have a case of a sore pussy from trying to squat for the first time. I lifted through pain for 5 years because I listened to anons like yourself and your shitty advice. I continued to squat, dead lift, and row through pain every day thinking some day it will get better.

After throwing out my back at least 4 different times to the point of being unable to walk for a week, I decided I need to find change. Doing a little bit of my own research after doctors and chiropractors failing me lead me down the rabbit hole of learning what is actually causing the pain and how to fix it. I can say after 10 years of back pain, 5 of those during lifting, I am pain free now after just 6 months of doing isolated back exercises like back extensions. That's not some uncommon bullshit bro science exercise either. Literally every gym in the world has a back extension device.

>>77304929
Squatting is extremely optional just don't neglect your legs or lower back

>>77307526
U convinced me to do back extensions at the end of every workout thank u boss