Jump to content

Neck And Shoulder Pain During Squats


Jared Goguen

Recommended Posts

I have been struggling with my squats up to this point, it doesn't seem to matter what I do I experience a lot of neck and shoulder pain during and after them.

So a little bit of background a long time ago when I was homeless and travelling (hopping trains) around in short period of time I was in a car accident where I injured my neck, and then shortly after I feel getting off of a moving train where I end up rolling, hitting the ground with my shoulders and rolling on to my neck.

Fast forward to 8ish months ago when I first started doing squat, even with very very light weight and it really hurt, so I thought it was form and I took some videos and posted them to a power lifting / Olympic lifting forum and they said I had good form on both my high bar and low bar squats. The pain continued, so I pretty much switched to doing high rep squats holding dumbbells cause that's all I could do and be pain free, as this was going on I found someone that coaches power and olympic lifting for a living and paid for a few hours with him thinking that I was just still doing something wrong and still the pain continued.

So now I'm thinking I just need to work around this some how and as far as I can tell I have three options.

Try to find a safety squat bar and try that too see if it help with the pain, but they are expensive and the few gyms I called said they didn't have them, I could try the Manta Ray which would be cheap if it worked me, and lastly join a gym so I can uses the machines for leg days and do everything else at my home which is what I would prefer.

Any thoughts or advice would be very welcomed.

Link to comment
Share on other sites

I can't really give medical advice so I wont say you have an underlying and chronic injury,.....but you might.

That being said, if your plan is to work around the injury then doing leg presses is a fine alternative to squats. I would strongly recommend you continue deadlifting as well, as long as you can do that pain free. Subtracting one total body movement, even one as powerful as the squat, isn't going to derail your strength training or cut your gains in half or something. As long as you have some other full body movements in your program like deadlifts and power cleans you will make plenty of progress.

And don't believe people if they tell you there is only one way to get strong i.e. squatting, because they are narrow-minded and wrong. Squats are truly great, but they aren't the end-all of exercises, and not everyone on this planet can reap benefits from the squat.

One alternative to joining a gym just to use a leg press would be to buy a leg press, or even better, make one (you seem to be pretty handy). I personally haven't stepped foot inside of a commercial gym in about 7 years, and I'm glad....I hate those places!

  • Like 2
Link to comment
Share on other sites

Check out Rick Walkers training log where he describes the belt squat set up. It might be a simple option for you.

  • Like 2
Link to comment
Share on other sites

The single best thing I've ever done for my training was to learn biofeedback training from Adam Glass, and later invested in the actual course from his teacher Frankie Faires. The video on movement modifications was worth the price of admission by itself.

Let me explain. No there is too much, I'll sum up. No one, and I mean no one, be he 1000# squatter, #4 closer or the ghost of the Mighty Atom himself knows what is better for your body than YOUR actual body. Learn to talk to it and make perpetual progress. Don't do what is right for other people. Figure out what is right for you and absolutely do THAT.

  • Like 1
Link to comment
Share on other sites

See a doctor. Get an MRI. Like Sharkey said, only you know your body. Obviously time didn't heal it. Nor did changing your lifting style or getting 1on1 from an experienced coach. You have exhausted all resources. This is like trying to find out why your check engine light is on with out reading one of the hundred codes it can throw. You sir are pissing up a rope, wasting your time and money.

  • Like 1
Link to comment
Share on other sites

Where do you rest the bar? On your neck or on your traps?

Also what about front squats?

On my traps but I have also played with the position some, high and low.

I haven't tried the front squats really.

I can't really give medical advice so I wont say you have an underlying and chronic injury,.....but you might.

That being said, if your plan is to work around the injury then doing leg presses is a fine alternative to squats. I would strongly recommend you continue deadlifting as well, as long as you can do that pain free. Subtracting one total body movement, even one as powerful as the squat, isn't going to derail your strength training or cut your gains in half or something. As long as you have some other full body movements in your program like deadlifts and power cleans you will make plenty of progress.

And don't believe people if they tell you there is only one way to get strong i.e. squatting, because they are narrow-minded and wrong. Squats are truly great, but they aren't the end-all of exercises, and not everyone on this planet can reap benefits from the squat.

One alternative to joining a gym just to use a leg press would be to buy a leg press, or even better, make one (you seem to be pretty handy). I personally haven't stepped foot inside of a commercial gym in about 7 years, and I'm glad....I hate those places!

Thanks. Yeah I can dead lift, bench, and do cleans just fine. I have certainly heard the advice "If you want to be strong then you need to do squats". I have never used a leg press machine but maybe ill drop into a gym and try it out and if I like it ill buy or make one.

Check out Rick Walkers training log where he describes the belt squat set up. It might be a simple option for you.

I will!

The single best thing I've ever done for my training was to learn biofeedback training from Adam Glass, and later invested in the actual course from his teacher Frankie Faires. The video on movement modifications was worth the price of admission by itself.

Let me explain. No there is too much, I'll sum up. No one, and I mean no one, be he 1000# squatter, #4 closer or the ghost of the Mighty Atom himself knows what is better for your body than YOUR actual body. Learn to talk to it and make perpetual progress. Don't do what is right for other people. Figure out what is right for you and absolutely do THAT.

I hear you, that's what I'm trying to do you know and ill do some research about biofeedback.

See a doctor. Get an MRI. Like Sharkey said, only you know your body. Obviously time didn't heal it. Nor did changing your lifting style or getting 1on1 from an experienced coach. You have exhausted all resources. This is like trying to find out why your check engine light is on with out reading one of the hundred codes it can throw. You sir are pissing up a rope, wasting your time and money.

I guess I didn't think going to the doctor would produce much results since those injury’s were 5+ years ago but I guess it never hurts. So your advice other then seeing a doctor is just to work around it with other lower body movements?

Link to comment
Share on other sites

Rusty,

I second the notion for belt squats. They are really awesome and won't put any strain on your shoulders neck or back. And you can do them at home.

Link to comment
Share on other sites

I would suggest hack squats, the front back or whatever squats are loading your spine into extension, the hack(barbell hack) not the funky machine version, will load your spine jnto flexion and shouldnt affect the area but still give your legs ( and grip for that matter) a run for their money, hope it helps bud!

Link to comment
Share on other sites

2 words: HIP SQUATS.

I will most likely never squat with a bar on my back or shoulders again...

  • Like 1
Link to comment
Share on other sites

Thanks for all the great advice. I think I'm going to pick up a belt next and try those.

Link to comment
Share on other sites

See a doctor if you can.

Something to try in the meantime might be using a trap bar, the trap bar Deadlift is something that might give you a workout that is 'somewhat' similar to a squat, stand on a block if ROM is not enough for you.

  • Like 1
Link to comment
Share on other sites

Sometimes neck and back pain is just something people have to live with. One of the guys who trains with me has back and neck pain from degenerative arthritis. He hasnt been able to squat in years and any attempt at strengthening his lower back or neck leaves him in excruciating pain for days. He tried doing ab work on the floor and left him in massive pain.

I introduced him to hip belt squats and for the first time in forever he can squat pain free and he is loving it. I also got him to do some abs on the stability ball and again, he is pain free.

I challenge anyone who thinks hip belt squats are a joke to strap in and do some time under tension. Your mind will change quickly!

  • Like 2
Link to comment
Share on other sites

  • 4 weeks later...

Just a little update.

I found a place with a safety squat bar that I could try. What a difference in the way that felt. I was able to squat pain free. I liked having the handle.

Also I got to try a monolift, it was pretty nice not having to back up at all.

Link to comment
Share on other sites

  • 1 month later...

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.