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  1. #1
    Coming Up The Ranks Corey952911's Avatar
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    Default Back pain from squats

    Hey guys. Looking for help about some back upper back pain from squats. Probably back in February, I injured my right hip flexor doing squats. Took time off up until it was pain free which was probably in early June. Came back determined to never let me miss this much time again from an injury, so instead of jumping right back into squats, I stretched a lot, greatly improved hip flexibility, and improved squat depth and form. All was going well.

    Now to my present injury. Other than working on squat form and depth with 135 on my back, I haven't put a real load on my back for quite some time. A few weeks back when working on technique, after racking the weight and walking to get water, I noticed a pain in my back, located between my right shoulder blade and spine. The pain was very sharp and stabbing. I didn't notice it during the squat, but after, any twisting of the torso results in a sharp pain right between my shoulder blade and spine, possibly under the shoulder blade. The pain is much worse if I rotate while turning my neck and crossing my arm across my chest in the same directing that I am rotating. This pain went away after a weeks worth of rest and icing, but would still feel just a bit aggravated for weeks after.

    Yesterday was the day I was going to start going heavy during squats again, and behold, the pain is back just as worse as the first time, now slightly even on the other side. I believe this could be a rhomboid issue but I am not sure. While correcting my form, I did movie hands in closer, I am now making a conscious effort to keep my shoulder blades pinched together, and I am making an effort to keep wrists straight and elbows pointed down. Could this be hurting my back? Not used to the awkward positioning of arms and hands?


    Sorry for wall of text, trying to be as detailed as possible
    TLDR Version
    -Sharp stabbing pain between right shoulder blade and spine when twisting torso
    -Worse if turning neck and stretching arm while twisting torso all in same direction
    -Keeps becoming aggravated during squats
    -Possible upper back flexibility issue? Possible rhomboid strain issue? Slipped disc?

    Anyone with any similar problem or any opinions please post
    Thanks for help
    “My heart and my mind will carry me when my limbs are too weak”

    “Next time you say you can’t, remember what you're really saying is you don't want to”

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  2. #2
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Default

    I had a similar pain after switching to lowbar squats. If its the same as what I had, it is weak traps around the scapula, and the pain is from having a load on the weak muscle. I asked a Dr. on infinite labs Q&A with Mike Camp, a sports Dr. and he diagnosed it and said do this.
    I did it daily and by the third day all the pain was gone. For me it was sharp pain between shoulder blade and spine, and pain where it felt like shoulder was coming out of its socket when I squatted.

  3. #3
    Coming Up The Ranks Corey952911's Avatar
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    Default

    Quote Originally Posted by fenrisulfr View Post
    I had a similar pain after switching to lowbar squats. If its the same as what I had, it is weak traps around the scapula, and the pain is from having a load on the weak muscle. I asked a Dr. on infinite labs Q&A with Mike Camp, a sports Dr. and he diagnosed it and said do this.
    I did it daily and by the third day all the pain was gone. For me it was sharp pain between shoulder blade and spine, and pain where it felt like shoulder was coming out of its socket when I squatted.
    Thanks so much for the reply. Yes, weak traps seems like a real possibility. I will try this out and post back later.

    “My heart and my mind will carry me when my limbs are too weak”

    “Next time you say you can’t, remember what you're really saying is you don't want to”

    "Do not pray for an easy life, pray for the strength to endure a difficult one"

  4. #4
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Default Re: Back pain from squats

    A little mobility work never hurt anyone. Good luck!

  5. #5
    Coming Up The Ranks goyo1010's Avatar
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    Default

    I agree. Most likely weak LT and MT contributing to thoracic spine dysfunction. Maybe even a facet issue on the R (closing restriction). However, the "6-pack exercises" are good. Just make sure, when you perform them, you try to refrain from activating your UT too much, like the guy in the video is doing. You want to focus on MT and LT activation. So make sure you set your shoulder blades down and in first when doing these exercises.

    You can do some cat-camel (or cat-cows? depending on who to talk to) and some clock exercises for thoracic spine mobility.

  6. #6
    Coming Up The Ranks Corey952911's Avatar
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    This did seem to do the trick!

    Thanks guys
    “My heart and my mind will carry me when my limbs are too weak”

    “Next time you say you can’t, remember what you're really saying is you don't want to”

    "Do not pray for an easy life, pray for the strength to endure a difficult one"

  7. #7
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    Default

    This is great! I'm also suffering from back pain. I'd be trying this right away and see if it works.

    Thanks guys!

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    Have you tried to go to see an orthopedics specialist? I had an injury and had treatment with stem cells, if you suffer from chronic pain it would be really helpful whether or not you need a surgery. I would highly recommend my doctor, as my treatment didn't require any downtime. His name is Dr Zanasi, his clinic is in London as Resume Stem Cells. Hope you find it helpful.
    Best wishes
    Sam

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    Just joined M&S isaac's Avatar
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    Default

    Possibilities include:
    1. Weak lower back
    2. Inflexible hamstrings (hip tuck)
    3. Bad form/amount of forward lean
    Education kills faith dead. It's like bug spray for Christianity. (Dusty Smith, Atheist)

 

 

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