hi all,

I'm completely new here, and very new to weight training, but have started at the local gym, with guidance from the owner on how to do everything with the correct form.

I was doing squats on the squat bar that (apologies for not knowing the proper name) the one where the bar slides up and down vertical runners to help isolate the quads.

anyway, to cut to the chase, my form wasnt ideal in that the bar was resting on my neck, not my shouder muscles and was so focused on the squatting I was oblvious to any pain. It was pretty painful but now, a day later, ive got a little painful lump on the back of my neck where it was, and getting mild headaches in the back of head where it joined the neck.

just wondered if anyone else has had this. whether its just a bruise and swelling, or maybe a herniated disk?

thanks all

Max

i would suggest to never squat in a smith machine (pretty sure that is what you were using). for a long range movement like squat you need to be able to move back and forward as you go, fixing into one plane of movement will put pressure into your nexk, back, hips and knees. free weight all the time on squat.

If i were you I would switch to front squatting on the smith machine to hit your quads hard, then finish your leg workout with some normal free-weight squats and really focus on your form with a moderate weight.

When you are happy with your back squatting, ditch the smith machine and pack on the weight.

Get someone to take a look at your injury though mate.

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i've had the lump before, just where the whole weight of the bar was isolated on the lump of your spinal disc



its mainly tissue swelling in and around the skin where it was pushed against the lump, it will go down in a few days.

until then, never use the smith for back squatting IMO, maybe front squats but even then you have to get your feet position spot on

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