Squats Lower Back Pain: (Causes, Prevention, and Treatment)

Squats are a popular exercise for strengthening the legs and glutes, but they can also strain the lower back. Many people experience lower back pain during or after performing squats, which can be caused by Poor Form, overload, Muscle Imbalance, and Previous Injuries. This article will discuss in detail the causes of lower back pain during squats, ways to prevent it, and treatment options.

Lower Back Pain When Squatting: Causes and Treatments

There are several reasons why lower back pain may occur during squats. Some of the most common causes include:

Poor Form

Poor form is one of the leading causes of lower back pain during squats. When the proper form is not maintained, it unnecessarily stresses the lower back muscles, leading to pain and discomfort. Maintaining a neutral spine, engaging the core, and keeping the weight in the heels during squats is essential.

Overload

Overloading the barbell or using too much weight can cause lower back pain during squats. Lifting heavy weights can put excessive pressure on the spine, leading to pain and injury. It is crucial to start with light weights and gradually increase them as your strength and technique improve.

Muscle Imbalances

Muscle imbalances can also contribute to lower back pain during squats. Weak glutes, hamstrings, or core muscles can cause poor form and put additional stress on the lower back. Addressing these imbalances through exercises like lunges, deadlifts, and planks can help alleviate pain and improve overall performance.

Previous Injuries

Previous injuries or conditions such as herniated discs, sciatica, after a fall or spinal stenosis can also cause lower back pain during squats. These injuries can affect the nerves and muscles in the lower back, making it sensitive to certain movements and loads.

Precautions to prevent lower back pain:

 Proper Warm-Up

A thorough warm-up before starting your workout can help prevent lower back pain. A dynamic warm-up consisting of hip circles, leg swings, and mobility drills can help increase blood flow and reduce the risk of injury.

 Engage Your Core

Engaging your core muscles during squats can help support the lower back and maintain proper form. Before starting your squats, practice activating your transverse abdominis muscle by drawing your belly button towards your spine.

 Maintain Neutral Spine

Maintaining a neutral spine during squats is critical to preventing lower back pain. Keep your upper back straight, and avoid arching or rounding your back.

 Use Proper Footwear

Using proper footwear can also help prevent lower back pain during squats. Wear shoes with good arch support and cushioning to absorb impact and reduce shock to the joints.

Treatment Options for Lower Back Pain During Squats

If you experience lower back pain during squats, there are several treatment options available:

 Rest and Recovery

Rest and recovery are essential for treating lower back pain. Avoid heavy lifting and take regular breaks to allow your muscles to recover. Applying ice or heat packs to the affected area can also help relieve pain and inflammation.

 Stretching and Foam Rolling

Stretching and foam rolling can help alleviate tension in the lower back muscles and improve flexibility. Focus on stretching the hamstrings, glutes, and hip flexors, and use a foam roller to massage tight areas.

 Strengthening Exercises

Strengthening exercises can also help treat lower back pain during squats. Focus on building strong glutes, hamstrings, and core muscles through exercises like lunges, deadlifts, and planks.

Common Squat Mistakes

Common squat mistakes include:

1. Poor posture: Rounded or arched back, forward-leaning torso, and drooping shoulders can strain the spine and lead to injury.
2. Knee misalignment: Letting your knees cave inwards or excessively tracking forward over your toes can stress the knee joints and cause pain.
3. Shallow squat depth: Failing to lower your body to at least parallel to the ground limits the exercise’s effectiveness and reduces muscle engagement.
4. Heel lifting: Lifting your heels off the ground shifts your weight forward and destabilizes your stance, increasing the risk of falling or injuring your ankles.
5. Lack of core engagement: Failing to engage your core muscles reduces stability and may lead to lower back pain or injury.
6. Speeding through the movement: Performing squats too quickly can compromise form and reduce the exercise’s effectiveness, increasing the risk of injury.
7. Overuse of momentum: Bouncing at the bottom of the squat or using momentum to drive the movement reduces muscle activation and increases the risk of strain.
8. Neglecting foot placement: Improper foot positioning, such as having feet too close or far apart, can compromise balance and stability during the squat.
9. Not breathing properly: Holding your breath or breathing erratically during the squat can increase intra-abdominal pressure and hinder performance.
10. Ignoring mobility limitations: Failing to address mobility restrictions, such as tight hips or ankles, can result in compensatory movements and increase the risk of injury.

How to squat properly

1. – Begin by standing with your feet shoulder-width apart, toes pointing slightly outward.
2. – Keep your chest up, shoulders back, and gaze forward to maintain proper alignment.
3. – Engage your core muscles by drawing your navel towards your spine.
4. – Lower your body by bending your knees while keeping your back straight, as if sitting back into an imaginary chair.
5. – Ensure that your knees track in line with your toes, avoiding inward collapsing or outward splaying.
6. – Lower yourself until your thighs are parallel to the ground or as comfortable as possible without compromising form.
7. – Keep your weight evenly distributed on your feet, with your heels planted firmly on the ground.
8. – Maintain a neutral spine throughout the movement, avoiding rounding or arching of the back.
9. – Exhale as you push through your heels to return to standing, extending your hips and knees simultaneously.
10. – Squeeze your glutes at the movement’s top to fully engage the hip muscles.
11. – Repeat the squat motion for your desired number of repetitions, ensuring controlled movement and proper form at all times.

Should I squat with lower back pain?

If you’re experiencing lower back pain, it’s generally advisable to avoid squatting until the pain subsides or until you’ve consulted with a healthcare professional. Squatting with lower back pain can worsen the discomfort and potentially lead to further injury. It’s essential to prioritize your safety and seek guidance on appropriate exercises and techniques that won’t aggravate your condition.

Squats lower back pain symptoms

Experiencing lower back pain while squatting can indicate various underlying issues. Here are some symptoms to watch for:

1. Sharp or stabbing pain: If you feel a sudden, intense pain in your lower back while squatting, it could indicate a muscle strain, ligament sprain, or even a more serious injury such as a herniated disc.

2. Dull ache or discomfort: Persistent dull pain or discomfort in the lower back during or after squatting may suggest muscle fatigue, overuse, or poor form. It could also indicate underlying issues like muscular imbalances or poor core stability.

3. Radiating pain: If the pain extends from your lower back down one or both legs, it could be a sign of sciatica, which occurs when the sciatic nerve is compressed or irritated. This can cause pain, numbness, tingling, or weakness in the buttocks, legs, or feet.

4. Stiffness or limited mobility: Difficulty bending forward, standing up straight, or moving your lower back without pain or stiffness could indicate muscle tightness, joint inflammation, or spinal issues such as arthritis.

5. Numbness or tingling: Feeling numbness, tingling, or “pins and needles” sensation in the lower back, buttocks, or legs could suggest nerve compression or irritation, such as in the case of a herniated disc or spinal stenosis.

6. Pain with specific movements: Certain movements, such as bending forward, twisting, or bearing weight, may exacerbate your lower back pain while squatting, indicating specific triggers or aggravating factors.

If you experience any of these symptoms while squatting, it’s essential to stop immediately and assess the situation. Continuing to squat through pain can worsen the injury and prolong recovery time. 

Should my lower back be sore after squats

It’s common to experience some degree of soreness in the lower back after squats; however, it should be mild to moderate and not severe or sharp. If you experience severe lower back pain after squats could indicate improper form, excessive weight, or an underlying issue such as muscle strain, disc injury, or joint irritation. 

Moreover, if the soreness persists or worsens, or you’re concerned about your symptoms, it’s best to seek guidance from a qualified healthcare provider. In the meantime, you can try gentle stretching, applying ice or heat, and taking over-the-counter pain relievers as needed to alleviate mild soreness in the lower back after squats. Remember to allow adequate rest and recovery time between workouts to allow the muscles to repair and rebuild stronger.

How to fix lower back pain from squats

Squats can help alleviate back pain in many cases. Here’s how:

1. Strengthening core muscles: Squats engage the core muscles, including those in the abdomen and lower back. Strengthening these muscles helps stabilize the spine and improve posture, reducing strain on the back and decreasing the likelihood of injury.

2. Enhancing spinal support: Proper squat technique encourages maintaining a neutral spine position, which promotes better alignment and reduces stress on the spinal discs and joints. This can alleviate back pain caused by poor posture or spinal misalignment.

3. Improving overall muscle balance: Squats target multiple muscle groups in the lower body, including the glutes, hamstrings, and quadriceps. By strengthening these muscles, squats help create better overall muscle balance, alleviating back pain caused by muscle imbalances or weakness.

4. Promoting flexibility and mobility: Squats require adequate hips, ankles, and lower back mobility. Regularly performing squats can improve flexibility and mobility, reducing stiffness and tension and contributing to back pain.

5. Increasing blood flow and circulation: Squats stimulate blood flow to the muscles and tissues of the lower back, promoting healing and reducing inflammation associated with back pain.

FAQ’s

Why does squatting hurt my lower back?

Squatting may hurt your lower back due to poor form, excessive weight, muscle weakness, or underlying issues such as muscle strain or joint irritation.

How do I protect my lower back when squatting?

To protect your lower back when squatting, focus on maintaining proper form, engaging your core, controlling the descent, using lighter weights, and listening to your body to avoid overloading or straining the muscles.

What weight lifting exercises should you avoid with lower back pain?

When experiencing lower back pain, it’s best to avoid weightlifting exercises that strain the lower back excessively. These include deadlifts, good mornings, bent-over rows, standing overhead presses, Romanian deadlifts, heavy back squats, and leg presses. Instead, focus on exercises that strengthen the core, improve flexibility, and target other muscle groups while minimizing stress on the lower back.

How do you fix low back pain?

To relieve low back pain, rest and avoid aggravating activities using ice or heat therapy for inflammation. Over-the-counter pain relievers can offer temporary relief. Engage in gentle stretching and core strengthening exercises, maintain good posture, and use ergonomic supports. 

How do I protect my lower back when squatting?

To protect your lower back when squatting, focus on maintaining proper form, engaging your core, controlling the descent, using lighter weights, and listening to your body to avoid overloading or straining the muscles.

What weight lifting exercises should you avoid with lower back pain?

When experiencing lower back pain, it’s best to avoid weightlifting exercises that strain the lower back excessively. These include deadlifts, good mornings, bent-over rows, standing overhead presses, Romanian deadlifts, heavy back squats, and leg presses. Instead, focus on exercises that strengthen the core, improve flexibility, and target other muscle groups while minimizing stress on the lower back.

Conclusion

Lower back pain during squats can be frustrating, but it can be prevented and treated effectively. You can enjoy the benefits of squats without the pain by practising proper form, addressing muscle imbalances, and taking steps to prevent injury. Remember to rest and recover properly, stretch regularly, and incorporate strengthening exercises.