Dealing with lower back pain when squatting can be frustrating and perplexing, especially when you’re just trying to get stronger and healthier.
We’ve all been there—powering through a set of squats only to feel that dreaded twinge in our lower back.
Understanding why this happens could be the key to squatting pain-free.
Lower back pain during squats can stem from various causes, such as improper form, muscle imbalances, or even the type of squat you’re doing.
Did you know that a high bar squat, with the bar positioned higher on your back, primarily targets your legs, while a low bar squat shifts more weight to your trunk and back? This shift can increase the risk of back pain due to the overload principle.
But don’t worry, we’re here to help! By exploring common pitfalls and offering practical solutions, we can work together to ensure that your squat game remains strong and pain-free.
You’ll find that with the right adjustments, squats can once again become the king of your workout routine without the fear of lower back pain holding you back.
Why Does Squatting Hurt My Lower Back?
Common Causes
Improper Squatting Technique
Our squatting technique might be the main culprit. Leaning too far forward during the squat puts excess stress on our lower back muscles and joints.
Let’s keep our torso upright and engage our core to avoid this.
Using Too Much Weight
Lifting too much weight can force our bodies into suboptimal positions, increasing the risk of injury. We’ve seen weightlifters experiencing back pain due to rapid weight progression.
It’s better to increase weights gradually.
Insufficient Hip Mobility
Tight hip flexors can also lead to lower back pain. This is common among office workers who sit for prolonged periods.
Stretching our hip flexors and improving hip mobility can help alleviate this issue.
Poor Ankle Mobility
Forward lean during squats is often linked to poor ankle mobility. A 2017 study found that poor ankle mobility can increase lower back stress.
Let’s focus on ankle mobility exercises to maintain the proper squat form.
Not Warming Up Properly
Diving straight into heavy squats without warming up can increase our risk of injury. A 2020 study showed that proper warm-ups improve performance and reduce injury risks.
Let’s take a few minutes to warm up our muscles and joints properly.
Lower Back Injuries
Lower back pain during squats can also stem from muscle strains or herniated disks.
Symptoms include sharp pain, numbness, or tingling in the lower legs. If we experience these symptoms, it’s essential to consult a healthcare professional.
How To Prevent Lower Back Pain During Squats
Improving Technique
To prevent lower back pain during squats, we need to master proper squatting form. Keeping our spine neutral and avoiding excessive forward lean is crucial.
Let’s break it down:
- Start with feet shoulder-width apart.
- Keep chest up, shoulders back.
- Lower yourself by bending hips and knees.
- Maintain a straight back throughout.
Gradual Weight Progression
- Jumping into heavy weights too quickly can spell trouble for our lower backs.
- Gradual weight progression is key:
- Increase weight slowly.
- Follow the progressive overload principle.
- Listen to our bodies and avoid pushing beyond limits.
Enhancing Mobility
Poor hip and ankle mobility can contribute to back pain. Incorporate these stretches and exercises:
Hip Flexor Stretches:
- Lunge Stretch
- Pigeon Pose
Ankle Mobility Drills:
- Heel Walks
- Ankle Circles
Effective Warm-Up Routines
Warming up properly prepares our muscles and reduces injury risk. A good dynamic warm-up includes:
- Leg Swings
- Hip Circles
- Bodyweight Squats
- Strengthening Core Muscles
Strong core muscles support our lower back and enhance stability. We can try:
- Planks
- Abdominal Bracing
- Bird-Dogs
Bonus Tips
- Focus on our nutrition to support muscle recovery.
- Use proper biomechanics in every exercise.
- Regularly switch up our workouts to target different muscle groups.
How To Squat Properly
Let’s dive into how we can perfect our squat technique.
Understanding the basics and being mindful of our form can help us avoid common mistakes and injuries.
Step-by-Step Guide
Starting Position
- Stand with feet shoulder-width apart, toes slightly pointed outward.
- Imagine you’re about to sit back into a chair.
- Keep the barbell resting comfortably on your trapezius (high bar back squat) or just below your shoulder blades (low bar back squat).
Example: Picture your perfect starting stance for squats.
Descending Phase
- Bend your knees and hips simultaneously.
- Keep your chest up and back straight.
- Lower yourself until your thighs are parallel to the ground or lower if flexibility allows.
Tutorial: Proper technique means no rounding of the back.
Ascending Phase
- Drive through your heels.
- Extend your hips and knees to return to standing.
- Maintain a neutral spine throughout.
Example: Practice makes perfect – check your form in the mirror.
Common Mistakes to Avoid
Butt Wink
- This is when there’s excessive lumbar flexion at the bottom of the squat.
- Keep your lower back in a neutral position to avoid this.
Example: Check if your tailbone tucks under at the squat’s lowest point.
Knee Valgus
- This occurs when the knees collapse inward during the squat.
- Focus on pushing your knees outward.
- Exercises to strengthen your glutes and hip abductors can help prevent this.
Should You Squat With Lower Back Pain
Assessing the Severity of Pain
First, we need to determine the severity of the pain. Are we dealing with mild discomfort or sharp, debilitating pain?
If it’s manageable discomfort, taking a few precautions might let us continue squatting.
Mild discomfort often means we can tweak our form or warm-up routine. Sharp pain, on the other hand, can signal an injury that needs medical attention. A visit to a doctor or physical therapist could prevent further damage.
Alternative Exercises
When squats are too painful, there are low-impact alternatives we can try. Bulgarian split squats and sumo deadlifts can reduce strain on the lower back while still providing a solid workout.
Low-Impact Alternatives:
- Bulgarian Split Squats
- Sumo Deadlifts
- Goblet Squats
Modifying squat variations can also help. Adjusting squat depth or changing our stance might reduce pain.
By keeping our torso more upright or reducing the range of motion, we can often manage the pain better.
Consulting a Professional
If the pain persists, it’s important to consult a healthcare professional.
A physical therapist can help us understand the root cause of the pain and tailor a treatment plan.
Consider the case of a powerlifter who successfully treated back pain with a combination of physical therapy and modified exercise routines.
This shows how professional advice can lead to a pain-free recovery.
Applying heat can also provide temporary relief.
A heating pad or warm bath might help us feel more comfortable during recovery.
This approach ensures we stay active while protecting our back from further injury.
Taking these steps can make our workouts safer and more effective.