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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.

Totally sucks, Cradler.

Here is what I can tell you from my own nagging back issues (lumbar area). I have found that the worst thing I can do is to do absolutely nothing. If I lay around my problem gets worse. In fact, I have read in general that staying mobile on an injured back is the right answer MOST (not all) of the time. In conjunction, I would say to try to stretch it out if it is a muscular problem and not a pinched nerve/disk issue. However, the best bet (if this is something new) is to hit the doctor. The only reason I treat/diagnose my own issue is because I have been to the doctor multiple times for the exact same issue. It is muscular in nature and the doctors all admit there is little they can do. I wouldn't suggest you self diagnose on this first time. If it ends up being a chronic problem like I have, then you will have a better idea of how to handle it without needing to seek medical help.

yeah, lumbar area sounds about accurate here, too... thanks for your help andrew. i'll talk to the trainer about it, see what i can do. in the meantime i am gonna just absolutely inhale advil.

I'm not a big fan of pain killers.

So... where exactly is the pain and what causes it to flare up? Just curious.

I feel you on this one Cradler. If you don't know what it is, nerve or muscle, than go so the doc. hope you feel better.

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Don't look down when you're squatting. The body tends to follow the head. I'm not sure that Rip reccomends that though, does he?

Usually a low bar squat is not going to mean a terribly deep squat. Too much torso inclination so that looks like a problem right off the bat. You want to squat deep you want a high bar squat...the lower the bar the more difficult it will be to squat deep since the body will not be able to remain as upright.

Other than that you want to squat deep you need the hip and ankle mobility to do it. You need the core stability. You need to stay tight at the bottom. Otherwise the lower back will round out and you can get an ouchie.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Actually, I think that he reccomends a neutral head position, but when you squat down and your body leans forward... then you would be looking down. That is how I understand it. I try to look straight ahead through the motion. Part of this is based on watching myself in the mirror when I squat (looking for below parallel if free squatting, watching knees if box squatting).

Rippetoe insists on looking down.

dont take those pain killers!!!!!! i have always hated them and i hate them even worst now. they serve their purpose, but even if you do take them i suggest you taking one just to maybe get you through and thats it

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i really dont know a lot about rippetoe, and i m pretty sure he is a smart guy, but i personally think that isnt good advice