monday i was squatting (deep, low bar) pretty heavy with what i would have said was good form, except that as rip recommends, i was keeping my head down. after that WO, there was a point just at the bottom of my back that was hurting pretty badly, but i figured it was just a kind of soreness and took a few ibuprofen, nothing major. but i was DLing today and it came back to the point where i had to stop my workout - absolutely HATE doing this, as i'm sure all of you guys do too - and so now i'm just frustrated and stuck feeling like i didn't do any work at all.

so my question is - is keeping the head down worth it? is it unsafe if done properly or was i just screwing it up (bending my back with my neck, etc)? and should i do any exercise (i was planning on swimming later) that doesn't involve heavy lifting or just not do anything at all?

since wrestling season is coming up very soon i want to get back into full swing as soon as possible... any help would be greatly appreciated.