A while back I made the decision to drop the back squat from my rotation of lifts in favor of the front squat due to the fact that I was developing some serious bone spurs on my shoulder blades from the bar rubbing against the skin/bone there. Fast forward about 18 months and I start training at a gym with a safety squat bar. The kind that forces the weight to stay high on your back. So I switched back to "back" squatting.
Turns out the weight sits significantly farther forward than a back squat with a regular bar. I got used to doing that and decided to move back to regular back squats while still training with the safety bar for higher rep work. No surprise here, my strength in the movement had vanished, but I was determined to rebuild it.
During one of my sessions with the safety bar, I was racking the weight and just slightly rounded my lower back. I was almost instantly crippled with pain and had to lay on the floor for several minutes before I could move. Crazy part is that it wasn't even my lower back that hurt. It was all of the muscles on my sides that attach to my pelvis, and my hip flexors.
I was bed-ridden for a couple of days before I could go back to work. Took about 6 weeks off from lifting and returned with very light weights to test the waters. After a two months or so I could start lifting heavy again on everything but the squat. I tried again tonight and I damn near crippled myself with a single at what was supposed to be my first warm-up set.
Intense pain as soon as I reversed direction out of the hole. My lower back is stiff, but fine and my hip flexors and obliques are f'in on fire. Can hardly move again.
Anyone out there have any idea what's going on and how I can correct the issue? I'd really rather not give up on squatting if I don't have to.
Hurt myself squatting, please help.
For your troubles, a woman with nice legs.