You now what? That guy ERIC is pretty good at getting to the root of the thread. I just reread, and low enough for some starters is not A2G but Hip point below Knee point. Felxibility will (in my case come). I understand this because I am going through it. Plus I have never squatted 3x a week before. I actually look foward to getting the most demanding exercise done first now. But It's so easy to try and alway's do more. I use this forum and it has helped, A LOT! Thanks, but I think I'll just watch for awile C'ause these insenduos of you dumbass just are'nt cool.

The ROM is also related to your hip and hamstring flexibility.

Hope everyone doesn't have to reread the three pages for this. I just got switched to midnight shift so I haven't been able to go to the gym yet, this sucks. My back is still killing me though after two weeks. If I sneeze the middle of my back all the way to the sides start to throb. Any advice about how to get back to 100%? I'm a little worried to go back to the gym right now, don't want to make it worse.

If your back is still sore after weeks then you definately did something more serious then a mild strain... Consult a physician or a physiotherapist.

IronWorker

very true. i had a problem like this a while ago and i had to take an entire semester off squatting. all i could do was GHRs and RDLs...sad really.

That would be depressing...wah!

no shit. i was out for 4 months and when i got back to training squats and deadlifts, 185 lbs on the squat rendered me sore for a whole week lol....

I agree wholeheartedly with Rip about not using a mirror. I think it gives you false spatial information. I wouldn't do it. Short of having someone with a practiced eye help you you need to be able to feel the correct position from a proprioception standpoint. I think many people may be looking at what their squat looks like as compared to someone else as well, and unless you body is an exact copy of theirs, your squat will not match perfectly. You need to have a sense of how your body moves. Visual cues not only are not the way to do this they actually separate you from having an awareness of your true spatial positioning. I think this is known as kinesthetic awareness.

Drallen, sounds like quite a strain. Can you pinpoint an area with your fingers that is more tender? Just becasue you feel the pain in a wide area doesn't mean it's a big wide strain :).

When the pain subsides try to massage and stretch the area gently. Then you can find those things you can do that don't cause pain and work your way back in. You have to let pain be your guide. But when dealing with a strain like that do expect some discomfort. You do not want to just rest your back for weeks and weeks though. That would be the worse thing to do.

Let us know how you're doing pain wise in a few days.

Man I hope I don't have to be out that long, I just started to get to the point that I was actualy upset that I had to take a day off between workouts for rest.

Eric if you have ever used a heart monitor with the bad that goes around your chest, its about 1-2" below that. It the worst at the center and then wraps around to the sides. I've had my wife try to massage it but she never seems to be able to get to it, not sure if its a deep strain.

It has gotten better slowly but it still hurts. When I go to lift something off the floor at home or work I can feel it. And when I sneeze, holy shit it hurts.

hmmm...sure its not some broken ribs?