Lower Back Pain After Squats: Squat exercises are one of the greatest exercises amongst all other exercises for legs, especially the quadriceps muscles, the muscles present in your thighs. Squats are a compound movement that works for various muscle groups.
This means you can burn a larger number of calories when you squat than you do in any isolation movements like leg curls or leg presses. This is also a reason why squats are called the “King of all other exercises.”
Lower Back Pain After Squats
As vital as squats are to an exercise routine, there are few people who experience in their training which could be due to different reasons. Let’s see the reasons behind lower back pains after squats. Major reasons behind back pain after squats could be poor hip mobility or a weak core.
Hip Mobility Issues
Not every person has a great hip motion, and the issue is incensed by squatting excessively low and that too for a longer period of time. The extensor muscles that are present in the back of your thighs and glutes become weak due to the absence of activeness in them for a longer time.
These muscles are the ones that assist you to keep a straight spine when you squat. If these muscles weaken with time, the lower back will not be in the desired position and to go up against the exercise, the glutes need to do added work and help settle your pelvis when you squat.
All this extra interference of extra muscles and ligament than desired can strain your lower back. In addition, people who sit excessively lack mobility due to lack of activeness in the hip muscles. Tight hip flexors, due to the excessive amount of sitting add to the unevenness between the hip flexors and extensors.
In some cases, the hip flexors can fix to the point that it makes a front pelvic tilt which gives a stance in which your hips tilt too forward and the stomach swells. This isn’t useful for your posture as it diverts from the natural body arrangement.
Before curing an issue you need to assure its presence. In order to test whether you have hip mobility issues or not, try to do a deep squat, bodyweight squat while keeping your foot level with the floor. What sensations do you get in the knees and calves?
In case you experience tight or stressed muscles, you could be having a hip mobility issue which could be one of the causes of your suffering from lower back pain after squats.
Now that we know the issue, let’s jump to the cure.
You could do hip flexors stretch to extend your hip flexors and you can discover a change of hip flexors and add them to your routine. You should also work on your glutes and hamstrings. Exercises which are especially recommended for the same are glute-bridges, one leg lunges, back kicks, and Romanian deadlifts.
A Weak Core
Squatting is an exercise that involves several muscle groups and not only the muscles in your legs. A strong core is needed to stabilize your spine as you complete a squat, particularly when you’re going down with heavier weight on your back.
Weak core muscle tends to make your body frame separate when you squat. In this position, the muscles that balance out your spine are weak, so the muscles that are already in action need to stabilize the weaker muscles with the help of other strong muscle fibers.
This tends to put a lot of stress on the muscles in your lower back and can cause pain in your back knees when you squat.
- Considering the causes of lower back pain after squats due to a weak core, we’ll see what we can do to avoid it.
- The way to squatting strongly and causing no pain is to support the stabilizers, especially the abs and interior oblique’s.
- Strengthening the core muscles will enable you to squat with good stability and lower the risk of damage.
There are a lot of people who train with a wrong training plan and their form while squatting is poor and not appropriate. What you need to completely avoid is rounding your back while squatting down. When the back rounds, you put all the weight to your spine and distribute the weight from your legs.
As discussed already, one of the primary reasons behind around back is a weak core or poor hip flexibility. We’ll share the correct form of doing a squat with you to help you maintain an appropriate posture while squatting.
Proper Squat Form
Step 1:- Make sure you stand with your feet a little wider than the hip-width while your toes face the front.
Step 2:- Drive your hips back, bend at the knees and ankles and pressing your knees slightly open
Step 3:- Sit into the squat position while still keeping your heels and toes in the ground, chest up and shoulders back.
Step 4:- Try to eventually reach a parallel state, i.e. knees are bent to a 90-degree angle.
Step 5:- Press into your heels and straighten legs to return to the standing upright position.
Decreasing Back Pain When You Do Squats
Enhancing the flexibility or mobility of your hips flexor and training your core for strength for a longer time could bring down your chances of back injuries.
Meanwhile, you could reduce the weights on the bar so then you can strengthen your core rather than taking the stress of lifting heavier weights.
And if you’re already experiencing lower back pain, you should switch to front squats. Completing a front squat, you’re bound to hold your spine in a more upright position which is more secure for a squat.
Make sure you’re doing enough warm-ups before jumping to any exercises or squats. Begin with stretching exercises for the body part that you need to train before starting the actual exercise and then gradually raise the weights as your body becomes accustomed to the training. Also, avoid bringing yourself down to the ground level while squatting because it can cause heavy injuries.
The Final Verdict
By now, you are aware of the most common reasons for lower back pain after squats and also their cures. You should focus on training your core muscles and improving the hip mobility for better functioning and improving your form!
If your back problems still persist, you should change the variety of squat exercises you do. If none of it helps and the back problem increases, you should visit the doctor. (Lower Back Pain After Squats)