I have had low back pain with squats and deadlifts for a long time which is why I dont do them often anymore. Recently just got back into squats. Usually I can do them for a while but then the pain comes back. Its not shooting pain, feels more like spine being compressed and when I decompress it, thats when I feel it the most. Possible solutions? I dont have too great mobility and just a little bit butt wink which isnt bad imo but might be the reason of the pain. Could it also be going too close to failure/bad programming? I have never done proper squat programming because I could still easily progress on weight if only I didnt have pain.
I could try Ben bollacks power building program but its % based. I dont want to test my 1 rm and calculators are not very accurate for me. Im way better at higher reps than low reps compared to most people.
Thank you very much Joe for your great answer. I do normal squats for glutes primarily and after that heel elevated smith machine squats for quads which feel great for me. What do you think about reducing rom in my squats just a little bit? I always do full rom so I think Im forcing my self to go beyond my hips rom, which could be the issue. I will try reducing rom for next session and see if it helps, if not propably have to have my back checked or go back to leg press🤢