I get sciatica every time I try to squat heavy

[Andrew0409]

The title says it all. Every time I try to squat heavy for like 3-5 reps I get sciatica and I’m out for 2 weeks. I try to work my way up and it’s fine when I go light. But it’s been like this for months. Am I just never going to be able to squat heavy and for max again?

 

[Poppy]

I personally go to a chiropractor once a month and as needed for basically my whole adult life.

Have you ever contemplated that?

 

[JB_rD81]

@Andrew0409 do you have what’s called “butt wink” when you squat, which means are you rolling your pelvis underneath when you get to the bottom of the hole? A lot of people do this, not knowing that they do, and it can lead to a lot of functional issues due to the mechanics of the exercise being off a little

 

[Andrew0409]

I think it’s possible. I’ll have to consider getting someone to help me.

 

[Andrew0409]

I personally go to a chiropractor once a month and as needed for basically my whole adult life.

Have you ever contemplated that?

I haven’t had much success with chiropractic care tbh. I’ve worked with physios that have helped me much more in terms of back pain.

 

[JB_rD81]

Video yourself from multiple angles, but specifically watch the side, you will see your ass literally roll underneath yourself in the bottom of the hole… from there, there are MANY different approaches to fixing… one of the easiest to fix, and most stupid causes, is tight calves…

 

[Dirtnasty]

Open the taint

 

[JLee]

I stay away from any heavy compression type stuff. You can still build decent legs but it requires more volume. I wouldn’t chance it

 

[Dirtnasty]

Yep this becomes the question are you powerlifting with plans to compete. If not then maybe just change style of training.

 

[Kad1]

Date night with the wife. I’ll send out some strengthening videos Tom. Also I’d recommend some traction work if you can. Inversion table is great. . Sometimes we can Strengthen the supporting tissues enough but sometimes not. If you can squat with moderate weight and keep it pain free that may be best case

 

[Andrew0409]

Yep this becomes the question are you powerlifting with plans to compete. If not then maybe just change style of training.

No. I’m not training for powerlifting. Just for personal enjoyment at the moment.

 

[Andrew0409]

I stay away from any heavy compression type stuff. You can still build decent legs but it requires more volume. I wouldn’t chance it

Maybe i just have to do leg press machines now and light squats and lunges.

 

[Kad1]

For now yes but we can try a ton of stuff to fix it. Don’t get down in the dumps yet.

 

[Kad1]

I broke back when I was 18. They said I’d never lift again. Then I squatted 600lb. The PT is still amazed at what I can do. Never out of the fight

 

[Dirtnasty]

Well work on form with squats in the 8-12 rep range and boom eventually once you got it down you can start to mix on the lower reps higher weights

 

[Stratfordave]

I had the same issues for years … core work is so essential… periformis muscles training / exercises changed everything for me! I dedicate my rest / cardio day to 30 minutes of these flow activities every week. Planks!

 

[herrubermensch]

Great story, @Kad1! I hope to tell a similar story about benching 405 after being told years ago that I would need a shoulder replacement and couldn’t bench any more.

 

[Ambitionzcs]

Have you tried widening your stance? I used to get bad lower back pain and knee pain when squatting heavy, I tried widening my stance and putting my toes outward a bit and now I’m pain free. You can practice this with air squats too. Try sitting in a bottomed out position ass to grass and see if it’s comfortable, if not widen the stance and repeat till it feels right. Also widening stance will get rid of butt wink if you do have it.
Hope this helps in some way.

 

[Andrew0409]

I’ll try this and widen my stance. I’m a tall guy at 6’3 so maybe it has something to do with it.

 

[Kad1]

I’d be happy to look at your form on the squats as well. My guess is it’s not your technique because you’ve probably been squatting for years with no issues correct? A lot of the “form” issues come from people new to lifting. If you’ve always had a “butt wink” it generally wouldn’t all of a sudden cause this big a problem. You are experiencing pain form compression of the spine that’s causing the disc to hit the nerve. Not to say that all the above options are bad. Here are some very specific things to add in 3x per week. Higher reps are always best on these.