How to squat without backpain.

Hi Harry,

Firstly, if the pain feels like it is somewhere along your spinal column and it is quite bad, then you should see a doctor as you may have a misaligned or damaged disc or some other spinal injury and this will eventually cause you more and more problems.

Assuming your form is good - your back is arched with your rear end is sticking out as if about to sit down and you are looking straight forward or up with your chin up, you could try a lifting belt. However, if it is still giving you grief, then as I said you should see your doctor and get referred to a consultant if he cannot explain or diagnose the problem.

Of course, some people after years of squatting will eventually experience some kind of over-use injury and this has more to do with your own physiology than any other factor. If this is the case (and in any event) you are probably better off just swapping squats for leg press, which often work the quads better anyhow - especially in taller guys.

Thanks for the reply Mark.

It does feel like it's along the spinal column, yes, but it's not pain. It's just pressure, but it doesn't feel very good. I feel like I shouldn't be lifting the weight, although my legs are fine to take it. I don't have any pain or discomfort after I rack the weight, so I don't think I have any injury from it.

I do it at home, so I don't have a leg press available.

So you think a belt would help in this situation or is there something else I can do?

Geezer, I've had a herniated disc for over 3 years now and have found that leg press is the only option when wanting to lift heavy. If you're saying that you don't have access to a leg press machine then achieve greater intensity by doing more reps. I know some guys who simply use body weight for one hundred reps as quickly as possible for example. Back health is massively important...take it from me...if you have any concerns then don't do it. Heavy squats are not that important. Look at cyclist's legs. They don't squat

Definitely follow the advice given by the guys above. Though you could also check some other technique pointers like the position of the bar on your shoulders, if it is too low or too high for example. I find that I get more pressure on the lower back if I have the bar too high on the traps, so I prefer to let it sick back towards the shoulder blades. You could also see what front squats do for you, as you tend to sit up straighter with the back and chest up more when doing front squats as the weight is now in front of you.

All the best mate.