Squat Fear

**Igifuno** · 05-01-2010, 09:57 PM

I've started doing squats again for the first time in about three years after herniating a disk from doing them. I've taken it pretty light so far but got a bit more daring today. Problem is that I'm scared to death doing them like I'm going to re-injur myself.. I found myself holding my breath today while doing them. Any suggestions as to how to get over this fear?

IG

**tommy0677** · 05-01-2010, 11:50 PM

I have 2 bad discs and I had the same fear when I started squats again. I found a good heavy lifting belt helps me for heavy weight. Also I do a lot of lower back training to strengthen up that muscle group. Just take it slow and get your form back. In all honesty I think the belt is more of a mental crutch but I still use it when doing heavy.

Edit: this is the belt I use

**Noles12** · 05-01-2010, 11:57 PM

Start slow and work in to it. Go light at first and increase your weight in increments every week. Dont just load it up because it feels light because thats when you'll hurt something

**Igifuno** · 05-02-2010, 06:09 AM

Thanks guys... funny t0677 - I injured myself with a belt, and so far I've been doing them without one. I have one in my bag in case I want it though. I've also been doing lower back excersises as well. I haven't started doing any deadlifts but I think I will in the next couple of weeks.

Noles12, I've been doing light weight on the bar and then going to the leg press afterward and loading it up. Good tip.

I guess I just need to get over it. I focus and tighten up my abs while I'm doing the movement as well. Hopefully, I'll stay strong and it won't happen again!

IG

**mario_ps2** · 05-02-2010, 05:15 PM

Originally Posted by Igifuno

I've started doing squats again for the first time in about three years after herniating a disk from doing them. I've taken it pretty light so far but got a bit more daring today. Problem is that I'm scared to death doing them like I'm going to re-injur myself.. I found myself holding my breath today while doing them. Any suggestions as to how to get over this fear?

IG

I know your fear man, I have had a 5 cm herniated disk for 13 years on L5,S1 disk and it has never been better. I have been doing reverse hyperextensions for the past 5 years and my lower back has been so strong than it is right now. I always deadlift and squat heavy weight without a belt and no sign of sciatica pain what-so-ever but after you rebuild your back you might want to use a belt for sets of reps of 3-5.

But in truly, I believe that doing reverse hyper-extensions is the best overall exercise to rehabilitate your back. try it!!!

**Igifuno** · 05-02-2010, 06:21 PM

I just looked up some stuff on Rev hyper-extentions and I'll def try that.. thanks very much bro. Also, ya I know about the sciatica as well. I had that for a good year and it was the absolute worst.. its gone now though thank God.

**cherrydrpepper** · 05-03-2010, 01:15 AM

To be honest with you if I don't include back extensions (both machine and body weight style) into my regiment then squats and deads scare the shit out of me. If Im on top of my back extension game I don't worry much, just pyramid up slowly and don't try to show off.