Lower Back Pain When Squatting: Causes & Fixes

Lower back pain when squatting is a common complaint among those who incorporate strength training into their fitness routine. This multifaceted issue can be a hindrance to both performance and everyday well-being. Squatting a complex movement, engages multiple muscle groups and joints, and when performed incorrectly can place unnecessary stress on the lower back.

This article outlines various facets of lower back pain related to squatting. We will explore the anatomy of the lower back, the mechanics of proper squat technique and identify specific injuries that can arise from this exercise.

Furthermore, we aim to provide actionable advice on how to manage and prevent lower back pain after squats, ensuring that enthusiasts of this foundational movement can continue to train effectively, and without discomfort.

Understanding Lower Back Pain In Squats

1. Anatomy of The Lower Back 

The lower back or lumbar region is a complex area consisting of bones, joints, nerves, ligaments, and muscles all working together to provide support, strength and flexibility. This area comprises the five lowest vertebrae known as L1 through L5.

Between these vertebrae lie intervertebral discs that enable slight movements of the vertebral column and also play the role of a ligament to keep the vertebrae together. Supporting the spinal column are the paraspinal muscles and other core musculature.

These components are crucial in maintaining proper posture and stability during movements, such as squatting. An understanding of this anatomy is essential for recognizing how and why the lower back hurts when squatting.

2. Mechanics of Squatting 

Squatting is a compound movement that requires coordinated actions from the hips, knees, and ankles, along with a strong core engagement. Proper squat techniques involve keeping the back in a neutral position, chest up (less so with a low bar squat), and the weight of the body distributed across the entire foot.

As one descends, the hip should move back and down, while the knees track in line with feet. Maintaining this form ensures that the glutes, quads and hamstrings are effectively engaged, minimizing the strain of the lower back. Deviations from this technique can distribute the load improperly, leading to potential pain or injuries.

3. Common Causes of Lower Back Pain After Squats 

So, why does your lower back hurt after squats? Lower back pain from squats often arises from poor programming/progressions, poor form, insufficient warm-up, or existing back conditions.

Bad form and rapid weight increases strain muscles and ligaments without giving them a chance to adapt while inadequate warm-up leaves muscles susceptible to injury. Underlying issues like disc or nerve problems also contribute to pain.

Identifying Lower Back Injuries Related To Squats

1. Types Of Lower Back Injuries 

Lower back injuries from squats, commonly manifest as muscle or ligament strains and sprains, intervertebral disc tears or herniations, or facet joint injury. Muscle strains occur when fibers in the paraspinal muscles are overstretched or torn, often a result of sudden technique deviation or lifting excessive weight.

Ligament sprains involve similar mechanisms, but affect the tough bands of collagen fibers connecting spinal bones and stabilizing the spine. Herniated discs, another potential injury, happen when the inner gel-like core of an intervertebral disc protrudes through its outer layer exerting pressure on nearby nerves.

This is usually due to cumulative stress over time, potentially relating to poor squatting technique. Facet joint pain arises from inflammation, or microscopic injuries to these joints, which can be exacerbated by excessive arching or twisting of the back during a squat.

Also you should know the difference between pain and lower back sore after squats or tight lower back after squats. Identifying the type of problem or injury is crucial for appropriate treatment and recovery.

2. Symptoms of Injuries 

The symptoms of lower back injuries from squats vary depending  on the injury type, but commonly include localized pain, stiffness and reduced mobility. Strains may cause a dull, aching pain that intensifies with movement, and in severe cases result in muscle spasm.

Muscle strains could result in sharp or dull pain, and may be accompanied by swelling or bruising. Herniated discs can lead to sharp, shooting pains and numbness/tingling that can radiate down the leg, a condition known as sciatica. Facet joint issues may result in pain that worsen with twisting or arching movements.

Additionally, a decrease in the ability to maintain proper posture or perform daily activities without pain can signal lower back injury. Early identification and treatment of the symptoms can significantly improve recovery outcomes to help maintain overall spinal health.

Preventing Lower Back Pain From Squats

1. Proper Warm-Up Techniques 

Adequate warm up is essential to prepare the muscles and joints for the demands of squatting. Begin with 5 to 10 minutes of light cardiovascular activity, such as jogging or cycling to increase overall body temperature and blood flow.

Follow this with dynamic stretching that mimics the squatting movement like bodyweight lunges or leg swings to enhance the range of motion. Incorporating mobility exercises, such as hip circles and thoracic rotations can further lubricate joints and the core and gluteal muscles.

Also, specific squats warm up, not only increases muscle playability, but also establishes neuromuscular connections that are crucial for maintaining proper form during squats significantly reducing the risk of lower back pain.

2. Correct Squatting Technique 

To execute squats safely, start by standing feet about shoulder-width apart, and toes slightly pointed out. Engage your core, keep your chest up. As you descend, push your hips back slightly as if sitting into a chair. Ensure your knees stay in line with your feet and don’t let them collapse inward.

Lower yourself only as far as you can maintain a flat back.  In the ascent, keep your chest up and push through the whole foot to return to a standing position. It’s crucial to avoid overarching or rounding your back throughout the movement.

Practicing with a lighter weight or a body weights squat can help reinforce proper mechanics before adding more kilos.

3. Strengthening Exercises for The Lower Back

Beyond the squat itself, strengthening the lower back, and its supporting muscles is vital for preventing pain. Exercises, such as the plank and bird dog, when done correctly, can increase spinal stiffness and are very well tolerated during rehabilitation.

Deadlifts when performed with correct form, strengthen the entire posterior chain, including the lower back. Other exercises to strengthen the lower back muscle include; goodmornings, back extensions, and reverse planks.

Quadriceps exercises like the leg extension or hack squat will allow continued stimulation of those muscles without the same type or amount of spinal loading. Hip thrusts and bridges target the glutes and allow continued strength training without pain.

Incorporate these exercises 2-3 times per week for 3-4 sets, focusing on form and controlled movements, rather than heavy weights. Over time these exercises can build a solid foundation, reducing the likelihood of pain and injury during squats and other activities.

4 Ways to Mitigate Lower Back Pain From Squats

1. Modify Workouts

When lower back pain is a concern, modifying workout is key to continue exercises without aggravating the condition. For those who experience discomfort with traditional squats, alternatives like split squats or step-ups, can be equally effective for lower body development by reducing lumber load.

It may also be beneficial to do supplementary core strengthening exercises to increase spinal stiffness for subsequent lower body exercises. Adding core-strengthening exercises is another key point in solving this issue. Strong core muscles are essential for lower back support during squats.

You can add movements that target the abdominals, obliques, and lower back muscles: planks/reverse planks (with weights), farmers/suitcase carries and goodmornings are effective exercises for strengthening the core and facilitating stability.

2. Immediate Response To Injury 

If you experience lower back pain, during or after squatting, it’s important to act promptly. Cease any activity that exacerbates the pain and rest the affected area to prevent further injury. 

After an acute/traumatic injury, consult a qualified professional to have an assessment and treat the issue on time. Continue activities that do not cause pain or load the injured area significantly. Use heat/ice as needed and topical pain relievers as directed.

Over-the-counter anti-inflammatory medication may help alleviate pain, but they should be taken only if necessary, following directions on the label. This immediate care can help manage symptoms of minor back strains related to squats, but they also interfere with the healing process.

3. Long-Term Treatment Options 

For sustained or sharp lower back pain after squats a more comprehensive treatment plan may be necessary. Once acute inflammation subsides, introducing gentle stretches and strengthening exercises can help rehabilitate the lower back.

Physical therapy is often beneficial, providing personalized exercises that target muscle imbalances and improve core stability. In some cases, chiropractic adjustments or massage therapy may be recommended to alleviate pain and improve function.

If conservative measures are insufficient, medical interventions, such as corticosteroid injections, or in severe cases, surgery may be considered. Throughout treatment, maintain open communications with doctors to tailor pain management strategies effectively.

4. Recovery and Returning to Squats 

The road recovery after lower back injury from squats should be gradual, beginning with low load activities, like walking, or swimming to maintain fitness without loading the lumbar spine region very much.

As pain permits, slowly introduce lower body exercises, starting with bodyweight movements and paying close attention to form. Progress gradually (not necessarily slowly) and as symptoms allow, from bodyweight squats back up to previous working weights.

Additional Considerations And Tips

Equipment and Accessories 

The use of appropriate equipment and accessories can play a significant role in preventing and managing lower back pain from squats. Lifting belts can provide additional support for the lower back by increasing intra-abdominal pressure, which in turn helps to stabilize the spine in heavy lifts.

However, they should not be over-relied upon and are best used when lifting near maximal loads. Rollers and massage balls, also available tools for self-myofascial release, helping to alleviate muscle tightness and improve mobility.

FAQ

Are Deep Squats Bad For Your Back?

Deep squats are not inherently bad for your back if performed with proper form and adequate mobility. However, without adequate mobility they can increase the stress in the lumbar spine and increase the risk of such injuries as herniated discs and sciatica. Thus, deep squatting can be harmful to the body if done too much and/or incorrectly.

Should I Squat Past 90 Degrees (Below Parallel Squats)?

Squatting past 90° is acceptable as long as you’re able to maintain proper technique and it doesn’t cause pain. This deeper range can engage muscles more fully, but it’s important to maintain a neutral spine throughout the movement.

How Deep Is Too Deep For Squats?

How deep one should squat varies by individual flexibility, hip structure, and strength. “Too deep” is when form is compromised, such as “butt wink” or the lower back rounding, which can lead to injury. Listen to your body and prioritize form over depth.

Conclusion

Understanding and addressing lower back pain when squatting can be achieved by incorporating proper technique, rehab exercises and smart recovery strategies. You can enjoy the benefits of squatting with lower risk. Your experiences, insights and questions are invaluable.

Join the conversation below and share your journey or sick advice on managing lower back concerns. Let’s learn and grow stronger together. Engage with us in the comments!

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7. All photos are made by Torokhtiy Media team.