Why You Are Experiencing Lower Back Pain From Squats And How To End It

Do you feel that? The pain in your butt and thighs after squatting? Well, that means you are doing it right and hitting all the right muscles. What about lower back pain from squats, is this normal?

In most cases, pain in your back after squatting is not a good thing. It can result from a number of reasons such as using the wrong workout technique to injuries at the gym. So, is there a way to prevent lower back injuries when squatting? Absolutely. Stick around longer to find out.


Workout Technique


This is pretty much the number one reason behind lower back pains during squats. Poor squatting technique.

Many people get the ‘feet positioning’ part right but when it comes to the position of the back, things go south pretty fast. Your back needs to be in a neutral position. This means that it should not be over extended or rounded. A rounded back adds unnecessary pressure to your spine.

On the other hand, over extending your back is not as risky as rounding it but it leads to over working the back muscles hence the soreness.

Part of a good and safe technique is to ensure that movement originates from your hips and knees rather than your back.

The Condition Of Your Core Muscles


The strength of your core muscles plays a big role in the outcome of your squats. Well defined, strong muscles divert the pressure from your back when squatting and prevents your back muscles from being overworked hence no chances of soreness.

Core muscles also play a great role in stabilizing your spine and pelvis hence once again preventing back injuries. With this in mind, take time to develop your core muscles by practicing core building exercises alongside squats.

Experts advise to tighten up your muscles as you go deeper in squatting. This way, other muscles are in play as opposed to the back muscles alone.

The Type Of Workouts You Are Performing


Not many people are aware of the different squat variations that are available. If aware, most of them simply ignore them.

The back squat is the commonly performed work out in pursuit of a great lower body but unfortunately, this puts direct pressure on your back especially when not performed right. This is because the bar is placed directly on our back hence the added difficulty in squatting as well as mastering great form.

Why not mix thing up a little by trying other squats variations? This is especially if you are new to squats. Start with the easier likes of front squats or go for those that require dumbbells rather than the bar such as goblet and pile squats.

Are You Ready For Weights?

Jumping right into the weights even before you master the correct squatting technique is not only dangerous but the reason behind your lower back pain. The same goes for loading more weight than you can comfortably lift.

If you are starting up on squats, begin with your body weights before diving into the weights. If you decide to use weight then ensure you are under the instructions of a certified trainer.

When placing the bar on your shoulders during back squats or any other workout requiring the bar, it is important to get it right. The bar goes on the rare part of your shoulders rather than the top of your shoulders.

While on the topic of weights, I think it is smart to realize that too much weight not only strain your back but it adds unnecessary pressure to your knees too. Simply put, lift what you can while practicing progressive loading to allow muscle growth over time.

How Deep Are Your Squats?


Squatting deeper than your body can take is another habit associated with lower back pain. The norm when it comes to squatting is going down until your thighs are parallel to the ground and with time, beyond the parallel level.

I’m not disputing the ‘parallel level’ theory but going lower than your body (more so your hips) can allow puts unnecessary strain on your joints and back. Start with comfortably low then gradually and preferably under the instructions of a trained personnel, keep going lower. If you are finding it hard to go low, try widening your stance.

Final Lap

When it comes down to it, correct squatting without injury is a result of balance and using the correct squatting technique. There is nothing wrong with taking things slow when dealing with any workout, squats included. If anything, it takes about two to three weeks to get a hang of things.

Finally, use the correct tools such as a weight lifting belt when squatting with extra heavy weights. your healthy body will thank you later.

Nancy Moore

Hi, everyone! My name is Nancy Moore and I am the founder and creator of Fitnessgrams. I created Fitnessgrams to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.

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