I have been lifting, bodybuilding style, for about 10 years now (off and on though). During all this time I have tried to use “good form” as I know it. For example, I don’t believe I’ve ever rounded my back (thoracic spine area) when squatting (or any other exercise for that matter).
When I found T-mag a few years ago, I became convinced that I needed to address some imbalances. I had always had postural problems, as long as I can remember, and bodybuilding had helped but only a little. I took Ian King’s advice and started training lagging body parts first in the workout and first in the week. I also experimented with different exercises. I was specifically working on hip tilt. Eventually, I saw a difference in my lumbar lordosis; where I used to have a strong lumbar curve and forward-tilting pelvis, now it’s a small curve and level pelvis.
This is supposed to be good, but a few months after really seeing a difference in my hip tilt, I began experiencing lumbar spine pain. This was about 6 months ago, and I have had consistent back pain these 6 months. My posture has never been better, never in my whole life. And I’ve never had back or knee pain before, never in my whole life.
Needless to say, I’m depressed about this situation. Here I’ve tried to use good form, as far as I knew, not cheat, not lift too much weight - and now I’m in pain.
Around this same time I was really working on that hip tilt, I was inspired by a T-mag article to go deeper when squatting but noticed I couldn’t do it and maintain good form. This may have been due to addressable weaknesses, but when I tried to address them, I’d get more back pain OR knee pain.
Now that I have back pain, squatting ain’t what it used to be. My strength has gone WAY down. I can’t even squat the bar down to parallel now with good form and control. (I should mention that I’m a woman who srarted with pencil-skinny legs, and I used to squat typically 105-115.) Well before I get to parallel, my hips start to curl under and my lumbar curve disappears. I’ve been stretching and stretching my hams, but still the bad movement pattern persists. I can’t squat and maintain a lumbar curve any more.
(I should note that I CAN extend my spine in other movements, though my mobility is somewhat decreased.)
I know this may be a tough problem to address in a forum, but if anyone has some insights, I’d really appreciate them!