Around 5 weeks ago I injured my back during my squat session. Prior to the session I had driven 6+ hours and my back was still tight. So I did some extra stretching before hand to loosen up, but it was not enough. On my last set of 5 reps I felt a lower right back pinch on the way up and the pain seemed to continue down to my right quad. Like an idiot I trained through the pain for the rest of the session with 5 sets of 10 @ 50%.
A week later I tried to complete my squat workout but the pain persisted this time on anything above around 70% of my training max. Frustrated I decided to film myself and see what I was doing wrong.
The conclusion I came to was that I was trying to sit back with a high bar squat and that was causing rounding of the lower back at the bottom slightly below parallel. The thing that messed with me was I would aggravate my injury on Monday squat day, feel it a little bit on Wednesday’s bench workout and by Friday deadlifts my back was fine. This went on for about 3 weeks tweaking little things on my squat to fix the problem.
Since then I have transitioned from a high bar to a low bar squat. I am still working on the most comfortable hand position and shoulder mobility as I am 6’3".
The last 2 weeks I have deloaded and done extensive foam rolling, streching, and light work. But the pain still persists when I arch my back to get into my powerlifting bench positon or when Im standing and fully arched.
Any Ideas?
Additional Info.
-Im 20 years old
-6’3"
-working out for a little over a year
-working everyday on low bar squat form
-Just finished my 6th month on 5/3/1 with a double deload
-eating in a 300 cal surplus
-gaining 1.5ish lbs a month