SSB lower back pain

[timelinex]

Long story short: After a long time having nothing but shoulder and elbow issues from squats (hbbs and lbbs) I decided to use my rogue SSB as my only squat.

For a while it was GREAT. It's so nice not always being in shoulder/arm pain on and off again. But.....

Ive also always dealt with random pulling of the lower back and bouts of lower back pain......Around the same time (not related to SSB) my lower back started getting flared up more often. It may be because of been maintanaing and/or dieting for all year. I've always been more achy when dieting.

I cut out deadlifting as Ive had limited time to work out anyways, adlnd that helped put less stress on my back. It's now been a year of my lower back hurting though. I've went on plenty of vacations where things stop hurting and then my SSB gets me all sensitive again. So I know it's the squat.

Everything I read about the SSB claims it's more legs and less back. Which seems crazy to me because I definitely seem to fold more with it and I always feel it more in my back.

Anyone else experience similar?

I dont want to change to something else as I find it is a good thing to have back work from the squat considering I don't deadlift. But I'm just lost on what I should do. I'm starting to really hate squatting again because I associate it with nothing but pain and I know my lower back will be a razors edge from being pulled for the next day or two.

[DaveF]

I use an SSB (Elite FTS Yoke bar) and it certainly emphasises erectors- not too much lower back but more mid to lower trap area.
I have a Watson 'spider bar' this is like an SSB as far as the shoulder / neck pads go but also is configured as a cambered squat bar.
The first puts the weight forward- hence needing you to fight to keep upright, the second seem very low stress on the back and more on the legs.

One thought that may help: have you tried Hatfield squats with the SSB? I haven't tried them yet (current knee problem) but I have a friend who says they're great for quads.

[Hardartery]

Long story short: After a long time having nothing but shoulder and elbow issues from squats (hbbs and lbbs) I decided to use my rogue SSB as my only squat.

For a while it was GREAT. It's so nice not always being in shoulder/arm pain on and off again. But.....

Ive also always dealt with random pulling of the lower back and bouts of lower back pain......Around the same time (not related to SSB) my lower back started getting flared up more often. It may be because of been maintanaing and/or dieting for all year. I've always been more achy when dieting.

I cut out deadlifting as Ive had limited time to work out anyways, adlnd that helped put less stress on my back. It's now been a year of my lower back hurting though. I've went on plenty of vacations where things stop hurting and then my SSB gets me all sensitive again. So I know it's the squat.

Everything I read about the SSB claims it's more legs and less back. Which seems crazy to me because I definitely seem to fold more with it and I always feel it more in my back.

Anyone else experience similar?

I dont want to change to something else as I find it is a good thing to have back work from the squat considering I don't deadlift. But I'm just lost on what I should do. I'm starting to really hate squatting again because I associate it with nothing but pain and I know my lower back will be a razors edge from being pulled for the next day or two.

Maybe back off the weight and add Good Mornings for a while. The indication is that your weak link is the low back, so building it up would be the logical step. Avoiding it's use just leads to further diminishing it's abilities over time, and let's be honest, the low back is way more important for day to day living than big quads. Wear a belt during squats (I am guessing that you probably already are) to assist the low back, drop the belt for GM's and be careful in choosing the weight. Get some reps in rather than go heavy on the GM's, at least initially. Over time it will cease to be your issue.

[Clearwater47]

I'll second both suggestions.

Hatfield Squats are something I've been using and it's definitely easier to do these more upright with less stress on the back and more on the legs.
Doing a mixture of Hatfields and standard SSB Squats (each once per week, or however it best fits into your programming) could relieve some of the lower back stress while you work on building up strength in that area with Good Mornings or another lower back builder.

[DCR]

I cut out deadlifting as Ive had limited time to work out anyways, adlnd that helped put less stress on my back.

Echoing @Hardartery’s point, this almost surely hurt rather than helped, depending on how apeshit you were going on DLs before you ditched them. Would add them back, or RDLs, or GMs, starting light, pristine form, more reps than you’d like but not “high reps.” Thinking 6-7.

[MarkKO]

I'll just throw in that my n=1 with lower back acting up is that making a concerted effort to train the abs had a very beneficial impact. Also as was mentioned building lower back strength with dedicated exercises too.

[CheekiBreekiFitness]

Maybe your lower back hurts because it's weak.

[OverheadDeadlifts]

I had a similar experience where SSB squats specifically were messing with my back. Turned out it was due to too much extension. I think because I’d heard so much about the SSB trying to fold you over, I was arching harder in anticipation of that. Cueing myself to crunch down a bit helped a lot.

Also +1 for Hatfield squats, they’re probably the best leg focused, back sparing home gym compound you can do without buying a specialised machine. They might help diagnose the back problem too. If they don’t hurt it’s more likely down to your bracing/positioning than the bar itself.

[timelinex]

Thank you all for the suggestions.

1. Hatfield squats seem like a great option to continue squating when my lower back is tweaked! I'll definitely put that one in the pocket for later

2. I know basically everyone is saying it is likely a weak lower back and abs, but I am still a bit skeptical. My back, abs, and triceps are my "naturally" strongest muscles. My trunk is massively more powerful than my legs & glutes.

3. I think the problem with my lower back isn't a "weak" muscle, strength wise. When I have a sensitive or even tweaked lower back, I can lay and "flex" my lower (erector) back muscles with no pain or issues. The pain is from certain positions with the spine.

I think it's a work capacity issue. I sit in a chair all day at work, I sleep on a soft bed which is heaven for my shoulders but not great for the lower back, playing with my little toddlers always involves bending over, and basically all other activities seem to hit it too haha. For better or for worse , it seems like tiring out my lower back leaves me more prone to relaxing it at the wrong time which is terrible for the sensitive spine. I'm concerned that working my lower back even more (gm's) will just add time that my lower back is tired. But I acknowledge maybe I'm wrong since it could instead add work capacity and benefit me in the long run.

Thoughts?

4. I will still consider adding good mornings and another ab exercise. The problem is time. I've got a 4 day routine, but I'm already only working out 2x a week half the time (making sure to get in the big exercises then). Currently have a lot of things pulling at my time and I've resigned to being ok with just maintaining strength for now while I cut...and so far mostly successful at that.

I appreciate your guys suggestions. Let me know if I didn't address something.

[DCR]

I sleep on a soft bed which is heaven for my shoulders but not great for the lower back

Much worse than not great, from my own experience. I get that it may be easier said than done, but you gotta address this. My last back tweak stayed, and stayed, and stayed… and then I cut our mattress topper in half (my girl’s half of the bed now has one, mine now doesn’t). Instant relief.

I can’t say that it is or will address the root cause, but a shit mattress absolutely exacerbates low back aids, significantly so.

[timelinex]

I sleep on a soft bed which is heaven for my shoulders but not great for the lower back

Much worse than not great, from my own experience. I get that it may be easier said than done, but you gotta address this. My last back tweak stayed, and stayed, and stayed… and then I cut our mattress topper in half (my girl’s half of the bed now has one, mine now doesn’t). Instant relief.

I can’t say that it is or will address the root cause, but a shit mattress absolutely exacerbates low back aids, significantly so.

I dont necessary disagree and I wouldn't even be surprised if my issues mostly went away after taking off the topper.

BUT

My shoulders would like a word with you. Them some fighting words.

[DCR]

I sleep on a soft bed which is heaven for my shoulders but not great for the lower back

Much worse than not great, from my own experience. I get that it may be easier said than done, but you gotta address this. My last back tweak stayed, and stayed, and stayed… and then I cut our mattress topper in half (my girl’s half of the bed now has one, mine now doesn’t). Instant relief.

I can’t say that it is or will address the root cause, but a shit mattress absolutely exacerbates low back aids, significantly so.

I dont necessary disagree and I wouldn't even be surprised if my issues mostly went away after taking off the topper.

BUT

My shoulders would like a word with you. Them some fighting words.

Seriously: head to Walmart or whatever equivalent and pick up a couple of shitty pillows. Good, sturdy pillow for your noggin, and shitty, barely supportive soft and thinner ones arranged for your shoulders as needed.

[Skid]

Second the mattress suggestion. If yours is more that 4-5 years old get a new one. Or rotate/flip the one you have so you're not sleeping in the same area every night.
Also, when I sleep longer than 7 hours my back hurts from laying down so much.

[timelinex]

Alright guys...I just wanted to check back in and give you guys an update.

My back has still been "sensitive" (still the same bed haha), but I haven't felt like SSB has been a major contributor anymore other than adding a little bit more fatigue.

I THINK it's primarily because of one realization.... I've been losing weight for like 8 months now and I am currently at the lowest I've been in decades. It has come with the joy of slowly going one notch deeper in my lifting belt every few months. One day I realized that I've been on the most inside notch for a while now and my belt hasn't been as tight as I've been used to! Once I realized this I have been consciously doing deeper valsalvas and tightening as best as I can during my sets and it has got rid of 90%+ of my lower back pain during the lift.

I know the belt doesn't actually stabilize the back and our bracing is what does that. But I think the tightness of the belt reminds my body to brace harder unconsciously (habit).

So anyways...great excuse to buy another belt, as I've wanted to try a lever belt for a while now.

[MarkKO]

Alright guys...I just wanted to check back in and give you guys an update.

My back has still been "sensitive" (still the same bed haha), but I haven't felt like SSB has been a major contributor anymore other than adding a little bit more fatigue.

I THINK it's primarily because of one realization.... I've been losing weight for like 8 months now and I am currently at the lowest I've been in decades. It has come with the joy of slowly going one notch deeper in my lifting belt every few months. One day I realized that I've been on the most inside notch for a while now and my belt hasn't been as tight as I've been used to! Once I realized this I have been consciously doing deeper valsalvas and tightening as best as I can during my sets and it has got rid of 90%+ of my lower back pain during the lift.

I know the belt doesn't actually stabilize the back and our bracing is what does that. But I think the tightness of the belt reminds my body to brace harder unconsciously (habit).

So anyways...great excuse to buy another belt, as I've wanted to try a lever belt for a while now.

Makes a lot of sense. I've had back issues in the past in the exact same situation.

[timelinex]

Seriously: head to Walmart or whatever equivalent and pick up a couple of shitty pillows. Good, sturdy pillow for your noggin, and shitty, barely supportive soft and thinner ones arranged for your shoulders as needed.

So I've got rid of my memory topper that made my bed extra soft. I am pretty sure it has helped already.

But now I've found myself waking up and turning more often as my shoulders feel the stiffer bed. What is it that you do with pillowed to help shoulders? I imagine if I put a pillow under my shoulder, they will be raised in and weird positions?

[DCR]

Seriously: head to Walmart or whatever equivalent and pick up a couple of shitty pillows. Good, sturdy pillow for your noggin, and shitty, barely supportive soft and thinner ones arranged for your shoulders as needed.

So I've got rid of my memory topper that made my bed extra soft. I am pretty sure it has helped already.

But now I've found myself waking up and turning more often as my shoulders feel the stiffer bed. What is it that you do with pillowed to help shoulders? I imagine if I put a pillow under my shoulder, they will be raised in and weird positions?

We have some older, shitty pillows that are like half the thickness of our “good” ones. I just kind of arrange those thinner ones under my shoulder(s) in a way that’s comfortable.