I wasn’t sure if this query belongs in medical, rehab or training so I’ll start here.
I have reoccurring lower back pain after low bar squats and deadlifts. more specifically shooting pain when I contract my lower back from a relaxed sitting position where my spine is in flexion (ex. sitting up after tying shoelaces). I’ve tried front squats and high bar squats and tried work sets @ 7 RPE to ease my pain but it hasn’t helped. What other variations do you recommend I try to keep my back from having these painful spasms? motion (sitting flexion/extension) of the lower back helps, but gets annoying after a few days.
Have you tried lighter weights and higher volume? Or tempo work (i.e. 3 second lower, hold, 3 seconds up)? The leg press or split squat could be options to train temporarily as you return to the squat.
What helped me is to move constantly, like Alan said in his back tweak video. He did air squats and deadlifts a lot in between training sessions till he had to squat a heavy single.
Can you squat/deadlift the bar without any pain?
I have not tried sumo or tempo work. its stiff, painful and sensitive after RPE workouts of the legs or back. The leg press is fine. RDL is the worst movement and I stopped doing it.
Greg nuckols talked about progressive ROM rack pulls. I wonder if that can help? like start above knee rack pulls with high rep volume@RPE 7 and slowly progress the pins and bar lower. but then I would need a power rack
Try bar deadlifts and body weight squats for 1-2 workouts. I think your back is actually fine and you may be hypersensitized about this bout with pain which isn’t abnormal but the next time you work out just don’t expect pain the next day.
