The squat is a popular exercise with many benefits. But it is often associated with lower back pain. Luckily, there are logical reasons why this pain exists. And even better – there are ways to prevent and solve it!
Are squats the one exercise you love to hate because of the lower back discomfort it causes you? Read on. This article is for you!
Contents
Your lumbar spine can be susceptible to pain during or after squatting. It’s no mystery though. Below are some of the reasons why this lower back pain can happen, and what you can do about it.
1. Use of Incorrect Technique
To perform an effective squat, you need to adhere to the correct form. This is not only for you to get the most out of the exercise. But also, for you to keep yourself free from pain. The way you position your body during the squat, from start to finish, is key.
A breakdown in technique or areas of your body can result in lower back pain during or after squatting. These breakdowns can include collapsing feet arches and knees, and backward tilting hips.
It is the barbell back squat that is most likely to cause you lower back pain when correct form is not observed. This is due to the weight being loaded on your spine.
How to Prevent It
The best way to prevent lumbar pain whilst squatting is to ensure that you have the squat technique down pat. There are lots of tutorials available online, like this one. But if you’re still feeling unsure, it’s a good idea to get a personal trainer to go over this lift with you.
Things to be conscious of doing during your squat are:
- Keeping your weight concentrated in your heels
- Hinging at the hips rather than bending through the back
- Loading the barbell in the correct position
- Positioning your feet straight
- Avoiding hyperextension through your lower back
- Maintaining your chest in an upright position
- Not allowing your knees to pass in front of your toes
2. Existing Lower Back Injury
We tend to ditch squats as soon as we get a lower back injury. If you’re able to stabilize your spine throughout a squat and be pain-free, you can still perform them. If your injury reduces spinal stabilization, you may experience lower back pain. In this case, it’s better to sit out the squats until you are more recovered.
How to Prevent It
A great prevention method is ensuring full recovery and good conditioning before squatting. There are lower back injuries that may still allow you to squat. But there are others where you need appropriate recovery first.
Depending on the injury’s significance, you can seek squat clearance from a physiotherapist. Do this before returning to regular exercise or starting a program with consistent squatting.
When squatting after a lower back injury, control is everything! Ensure that you only squat as far as you can maintain good form. This will help you stay pain-free and prevent further injury.
3. Weak Core
Your core muscles are responsible for a lot through the squat movement. One of the main things is the stabilizing of your spine. If you’re lacking strength through your core, stabilization can become a challenge. This is especially true when your spine is loaded, as in a back squat.
Your lower back can hyperextend without the presence of reasonable core strength. This is one of the predominant causes of lower back pain when squatting.
How to Prevent It
It’s a good idea to do a handful of core activation exercises before squatting. This ensures your core is warmed up and ready to engage and support. Some of these exercises are the dead bug, plank and L-sit (or variations of).
During the squat be mindful of the angle of your hips. Don’t allow them to tilt backwards, sending your lumbar spine into hyperflexion. Keep your spine in a neutral position with your hips tucked and core braced.
It can be that your general core strength is lacking, rather than your ability to put it to use. In this case, a few weeks of intensive core strength and conditioning should see you squatting pain-free.
4. Poor Hip & Ankle Mobility
Performing a balanced and controlled squat has a lot to do with your mobility. Specifically, your hip and ankle mobility. If the flexibility of either of these joints is poor, your squat technique will suffer. And you’ll feel it in your lower back.
If you’re lacking ankle flexibility, you’ll notice that your heels may lift off the ground. This would happen in the bottom phases of your squat. Without your heels on the ground, you’re unable to get optimal glute activation. As a result, your lower back carries a lot more load than it should.
If you have limited hip mobility, you will struggle to move efficiently into a squat position. Not being able to hinge well at the hips leads to excessive curving of the lower back. Especially during the lower phases of a squat.
How to Prevent It
The best way to prevent lower back pain in this instance, is to work on your general mobility. For a good level of flexibility, you need to maintain it on an ongoing basis. You can do this in the form of dynamic stretches and mobility exercises.
Another prevention method is ensuring you complete a warmup before your squat session. A good warmup consists of lower body foam rolling and movements that lubricate the joints.
5. Overloading
It’s simple – progressing too fast will encourage lower back pain and injury.
Whilst you may have your squat form down pat, your body still needs time to adjust to the movement and the load. Don’t increase your weights or reps before your body has acquired suitable strength to do so.
Overloading can be in the form of loaded weight or volume (sets and repetitions).
How to Prevent It
Progressing your squat by increasing your reps or weight is encouraged. But to prevent lower back pain, these increases need to be in line with your body’s strength gains.
Practicing squats will strengthen and condition your body. Squats will improve your balance and flexibility. They will prepare your core for stabilizing under more challenging loads. This progress comes in time and it is important not to rush the process.
Conclusion
So, the reasons for your lower back pain – revealed! As you can see, there are logical explanations for the lower back pain you may be experiencing. Luckily, for each one of the problems presented in this article, there is a solution.
If you still experience lower back pain, consider visiting a physiotherapist. This will help you identify any deeper-rooted issues.
