Low-bar back pain fixed by high-bar

[spiderbro]

Hello, Rip.

During my 10 months of doing novice routines (some fuckarounditis, unfortunately) I've always had slight lower back pain during low-bar squats.
As my lifts have gone higher and nothing I've tried has helped the pain, it's gotten to the point where I don't have the guts to push further.
The feeling is difficult to explain - I'm not sure if I should even call it pain. It feels like if there was lots of pressure in my lower spine and it would collapse if someone touched my lower back. It's emphasized when I try to maintain a proper bench arch after my squat sets and when I lie in bed the same night, I still feel like my back was somehow misaligned. So, no pinching or any kind of traditional pain. I feel the pain escalating even if I squat with only the bar and haven't had any problems like this in other exercises, even in the deadlift. I'd measure it about 1 to 4. Not really painful, only scary.

The funny thing is that yesterday I tried some high-bar squats. The prolonged pain was completely gone after two sets, like if Jesus had touched my back during the sets and somehow realigned my spine. I've never felt so comfortable lying in bed that night.

I have a form video of my latest low-bar squats here.
I've had some shoulder problems so I tried a different kind of a grip for that set - please ignore it for now.
To solve the actual problem I've tried wearing a belt, going only to parallel, increasing mobility by stretching on off days (I might have slight APT), deloading (of course) and having an inch of wood under my heels to "simulate" lifting shoes which I do not have due to reasons I'd prefer not mention in order to keep the thread on track. Nothing of these had even the slightest help, at least compared to doing high-bar.

I'm now doing the Advanced Novice program and my stats are as follows:
LB Squat: 3x5x110kg (242lbs)
HB Squat: 3x5x100kg (220lbs)
DL: 1x5x160kg (352lbs)
BP: 3x5x85kg (187lbs)
OHP: 3x5x50kg (110lbs)
Chins: 3x5x15kg+80kg BW (33lbs + 176lbs BW)
PC: 5x3x55kg (120lbs), still learning the technique

My progression hasn't been too great since I've had problems eating enough and I do martial arts up to three times a week, but I'm ok with it and know INDTP.

Any ideas? If one did your novice routines (e.g. the Advanced Novice, which I love) using high-bar squats, should hamstring work be increased?

[Mark Rippetoe]

A fascinating story. If your back has been injured, why haven't you been wearing a belt?

[Brian Jones]

...like if Jesus had touched my back during the sets and somehow realigned my spine. I've never felt so comfortable lying in bed that night.

[Tom Campitelli]

I have a form video of my latest low-bar squats here.

You are carrying the bar in the high bar position while endeavoring to squat with low bar mechanics.

[spiderbro]

As I said, I've worn a belt but it didn't make my back feel any safer.

[spiderbro]

You are carrying the bar in the high bar position while endeavoring to squat with low bar mechanics.

I don't think so, the t-shirt's folds might make it look different. There's simply no place for the bar to rest if I put it any lower and where exactly am I putting the bar in MY high bar squats then?

[Valhall]

I don't think so, the t-shirt's folds might make it look different. There's simply no place for the bar to rest if I put it any lower and where exactly am I putting the bar in MY high bar squats then?

Recommended viewing: http://startingstrength.com/index.ph...t_bar_position

[tcul1972]

I don't think so, the t-shirt's folds might make it look different. There's simply no place for the bar to rest if I put it any lower and where exactly am I putting the bar in MY high bar squats then?

I think so. That is high bar. post a video of YOUR high bar squats.

[Brian Harlin]

I don't think so, the t-shirt's folds might make it look different. There's simply no place for the bar to rest if I put it any lower and where exactly am I putting the bar in MY high bar squats then?

It's possible to squat with the bar in almost any position between low and high bar positions. This is especially true at lower weights where the force of your palm can put enough pressure on the bar to keep it from moving too much. However when the weight gets heavier you will find that your traps are getting chewed up by the bar movement. You might want to double check your bar placement...a broom stick and a mirror can be helpful with this. Also doing it with your shirt off so that you can clearly see the channel that is created by the rear delts and the bottom of the traps.

[spiderbro]

^I definitely feel that chewing on my highbars, but not at all on my lowbars.

I took some pictures with a "gymstick": highbar, lowbar. This is exactly how I do it in my video and afaik it's correct.