Lower back pain is a common problem affecting millions of people yearly. It can range in severity from mild discomfort to debilitating pain. The cause of this condition varies depending on the individual, but several factors contribute to its development.
Learn about the different causes of lower back pain when squatting and how to treat it.
There are two main reasons why you might develop lower back pain while squat lifting weights. Back pain after squats is a common issue, often caused by a lack of prerequisite trunk, hip, and thigh strength. Back pain after squatting can also result from poor technique, such as leaning or slumping, which puts excessive stress on the spine. If the pain persists, it is important to seek professional help to address any underlying health conditions and ensure proper form.
The most common cause of lower back pain during squats is muscle strain due to weak core muscles.
Muscle strains occur when the amount you’re lifting exceeds the capacity of your muscles. In essence, you may be lifting heavier than your strength allows, so it’s crucial to consider how much weight you are lifting to prevent muscle strain. Additionally, taking a deep breath before squatting can help prime the lower back muscles and prevent tension. On the other hand, you may need a better technique when squatting. When performing a back squat, you should start by standing straight with your feet slightly wider than shoulder-width apart. Bend at your hips and knees as deep as you can comfortably go. Keep your chest lifted and shoulders pulled down. You may feel a stretch in your hips. Pause in this position before returning to the starting position.
Other contributing factors to injury include poor sleep, nutrition, or experiencing high levels of stress.
Your muscular capacity may be affected if you’re sleeping poorly, highly stressed, or eating a poor diet. Avoiding activity due to pain can make the pain worse, as movement is important for improving muscle function and blood flow. This will make you more vulnerable to experiencing muscle strain in your back. You should aim to sleep 8 hours per night and consume a diet low in sugar and refined carbohydrates. You seek help to manage stress if needed.
Specific Causes of Lower Back Pain When Squatting
Lower back pain when squatting can stem from various factors, including poor squat technique, weak core muscles, limited ankle mobility, and using too much weight. Understanding these specific causes can help you take proactive steps to prevent and alleviate this common issue. By addressing these factors, you can enhance your squat form and reduce the risk of back pain.
Poor Squat Technique
Poor squat technique is a primary culprit behind lower back pain when squatting. When you squat with improper form, you place unnecessary stress on your lower back, leading to pain and discomfort. Common mistakes include rounding the back, leaning too far forward, or failing to engage the core muscles properly. To avoid placing excessive strain on your lower back, it’s crucial to maintain proper form. Focus on keeping your chest lifted, shoulders down, and core muscles engaged throughout the movement.
Weak Core Muscles
Weak core muscles can significantly contribute to lower back pain when squatting. The core muscles, including the abdominals, obliques, and lower back muscles, play a vital role in maintaining stability and supporting the spine during squatting movements. When these muscles are weak, your lower back may be forced to compensate, leading to pain and discomfort. Strengthening your core muscles through exercises such as planks, crunches, and leg raises can help alleviate lower back pain and improve your overall squat performance.
Limited Ankle Mobility
Limited ankle mobility is another factor that can lead to lower back pain when squatting. When your ankles are stiff or lack mobility, you may be forced to lean forward or alter your squat technique, which can put unnecessary stress on your lower back. Improving ankle mobility through exercises such as calf stretches and ankle circles can help you maintain proper squat mechanics and reduce strain on your lower back. Ensuring your ankles are flexible and mobile will allow you to squat more effectively and comfortably.
Using Too Much Weight
Using too much weight when squatting can also result in lower back pain. When you lift more weight than your body can handle, you may be forced to sacrifice proper form, which can place undue stress on your lower back. To prevent this, focus on gradually increasing the weight lifted while maintaining proper form. Pay attention to your body’s signals and avoid pushing yourself beyond your limits. By using appropriate weights and prioritizing form, you can reduce the risk of lower back pain and enhance your squatting technique.
By understanding the specific causes of lower back pain when squatting, you can take steps to prevent and alleviate this common issue. Maintaining proper form, strengthening your core muscles, improving ankle mobility, and using appropriate weights are all essential strategies to reduce the risk of lower back pain when squatting.
Treatments may include relative rest and physical therapy.
If you have developed lower back pain while performing your squats, there are several treatment strategies you can pursue. First, giving your body enough rest to allow your muscles to recover should get you back to baseline within 7-14 days. During this period, mobility exercises are a great way to alleviate tightness, tension, and discomfort. Physical therapists can provide expert recommendations and guidance for treating lower back pain associated with squatting, assessing your squat techniques and developing individualized plans to strengthen and stretch the lower back effectively.
If pain persists or you have a recurring problem, you may benefit from completing a specialized physical therapy program. These programs may include hands-on therapy, movement, and exercise to get you back to squatting safely and comfortably.
If you are looking for a physical therapist in Greenville, SC, Movement Solutions trained professionals would be happy to review your case and give you a clear plan of action to eliminate your lower back pain and prevent it from occurring again.
How to Prevent Lower Back Pain While Squatting: Maintain Proper Form.
To prevent lower back pain while performing squats exercise, try these tips: Proper form and addressing underlying health conditions are crucial to prevent back pain after squats.
- Bend at your hips, knees, and ankles
- Wear lifting shoes if you have stiff ankles
- Drive with your hips
- Lift with control
- Don’t compromise technique for heavier weights. Squat variations and proper technique are essential to prevent back pain after squatting.
- Rest at least 1-minute between sets if lifting heavy.
- Warm up before squatting.
- Drink plenty of water.
- Get enough sleep.
