There's nothing worse than feeling lower back pain when squatting, and although it's common, it's not normal. If you’ve been feeling lower back pain when squatting, don’t worry! Let’s break down why it might be happening and how you can fix it.
Common Causes of Lower Back Pain When Squatting
If you want to know how to avoid lower back pain when squatting, start by ensuring you're not making one of these mistakes...
1. Poor Core Engagement
Your core plays a crucial role in stabilizing your spine during a squat. If your core isn’t properly engaged, your lower back may compensate, leading to strain and discomfort.
Fix: Before descending into your squat, brace your core by taking a deep breath and engaging your abdominal muscles. Think about creating internal pressure as if preparing to take a punch in the stomach.
2. Weak Glutes or Hamstrings
If your glutes and hamstrings are underdeveloped, your lower back may take on extra stress during squats.
Fix: Make sure to incorporate exercises that target your posterior chain like Romanian deadlifts, hip thrusts, lunges, and more. Also focus on implementing strategies that strengthen and grow your glutes and hamstrings.
3. Excessive Forward Lean
Leaning too far forward during a squat shifts more load onto your lower back, this can result from an anterior pelvic tilt or poor squat technique.
Fix: Try to distribute your weight equally between the knees and hips. Do this by keeping your chest upright and by focusing on mobility in your ankles and hips. Additionally, practice goblet squats to reinforce an upright torso position.
4. Using Too Much Weight
Lifting heavier than you can control can cause your form to break down, putting unnecessary strain on your lower back.
Fix: Reduce the weight and focus on perfecting your technique. Gradually increase the load as your form improves.
5. Poor Hip and Ankle Mobility
Limited mobility in your hips and ankles can affect squat depth and form, leading to compensatory movement patterns that stress the lower back.
Fix: Incorporate mobility drills like deep squat holds, ankle dorsiflexion stretches, and hip openers to improve range of motion.
6. Incorrect Bar Placement
If the barbell is placed too high or too low on your back, it can change your squat mechanics and increase lower back stress.
Fix: For high-bar squats, position the bar on your upper traps while maintaining an upright torso. For low-bar squats, place the bar slightly lower on your rear delts and hinge your hips slightly more.
Tips for Squatting Without Lower Back Pain
Aside from fixing those mistakes, implement these tips to your leg day to help you avoid lower back pain when squatting...
Switch To Front Loaded Squats
Front squats place less strain on the lower back compared to back squats, as the weight is positioned in front of your body. This encourages a more upright torso and reduces spinal stress. You can do front squats with either a barbell or a dumbbell!
Train Machines First
If lower back pain is an issue on leg day, start your workout with machine-based leg exercises like leg presses or hack squats. This helps pre-fatigue your muscles and minimizes the need to lift excessively heavy free weights. You can finish off with squat movements with lighter weights and focus more on form.
Train Single-Leg Variations
Single-leg exercises like Bulgarian split squats, step-ups, and lunges can help build leg strength while reducing spinal load. These variations also improve balance and muscle imbalances, further preventing lower back strain.
Squat Alternative Exercises For Lower Back Pain
If squatting continues to cause discomfort, try these lower back-friendly alternatives:
1. Goblet Squats
This variation keeps the weight centered in front of your body, which helps promote better posture and minimizes stress on your lower back.
How to do it:
- Hold a dumbbell or kettlebell close to your chest with both hands.
- Stand with feet shoulder-width apart.
- Lower yourself into a squat, keeping your chest up and knees tracking over your toes.
- Drive through your heels to return to standing.
2. Leg Press
The leg press machine allows you to develop leg strength without putting pressure on your spine.
How to do it:
- Sit on the leg press machine with your feet flat on the platform, shoulder-width apart.
- Lower the platform towards your body, bending your knees to 90 degrees.
- Press the platform back up by extending your legs, but avoid locking your knees at the top.
3. Bulgarian Split Squats
This unilateral exercise helps build leg strength while putting less strain on the lower back.
How to do it:
- Stand about two feet away from a bench or elevated surface.
- Place one foot on the bench behind you.
- Lower your body until your front thigh is parallel to the floor, keeping your chest up.
- Push through your front heel to return to standing, and repeat on the other leg.
4. Step-Ups
This simple movement activates the legs and glutes without excessive spinal compression.
How to do it:
- Find a sturdy bench or step.
- Step one foot up onto the surface, pressing through your heel.
- Bring your other foot up to meet the first, then step down with the same foot.
- Alternate legs for a full set.
5. Trap Bar Deadlifts
This variation of the deadlift mimics the squat movement but with reduced stress on the lower back.
How to do it:
- Stand inside a trap bar with feet shoulder-width apart.
- Bend your knees and grip the handles with a neutral grip.
- Drive through your heels and stand up, keeping your back straight and chest lifted.
- Lower the bar back to the ground with control.
FAQ
Should you wear a lifting belt when squatting?
A lifting belt helps improve bracing abilities which can provide additional core support and stability. However, it should not replace proper bracing techniques or core strength development. Use a belt as a tool, not a crutch.
Learn to squat pain-free without a belt first! Once you can then use a belt for your heavier lists for additional support. A lifting belt, like UPPPER's, can also offer extra confidence and security during heavy lifts. UPPPER Belts are designed to provide a snug fit and solid support, allowing you to push your limits while maintaining good form. Just remember, mastering proper technique should always come first!
How deep should you squat to avoid lower back pain?
Your squat depth should be based on your mobility and comfort. Aim to squat at least to parallel while maintaining a neutral spine. If you experience pain, work on mobility and only squat as deep as you can while maintaining good form.
Is back pain normal after squatting?
Mild muscle soreness is normal, but sharp or persistent pain is a sign of poor form, mobility issues, or excessive loading. If pain persists, reassess your technique and consider consulting a physical therapist.
Should you stop squatting if you have lower back pain?
If squatting causes pain, it's best to take a break and identify the root cause. Focus on mobility work, alternative exercises, and strengthening weak muscle groups before gradually reintroducing squats with proper form.
By addressing these common mistakes and implementing proper techniques, you can squat pain-free and continue making progress in your strength training. Happy squatting!
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