Lower back pain after squats

Squatting is one of those exercises that some people obsess over and others dread. It is a common exercise that can be done in many forms. From full squats to half-squats, squatting can be done during dynamic workouts or as a resting exercise. There are several benefits from practicing this exercise, and it does a lot for your mind and body. If you’ve ever experienced sore back during or even days after workout, then this article is the right one for you.

Around the globe, athletes in all sports are known to squat, and they do so every single day. Over time and throughout many seasons, these players have proven that regular squat training improves muscular endurance and overall athleticism. The actual process of their workouts is a tremendous benefit to their bodies.

Squatting builds explosive power for the fastest athletes and the world’s strongest men. Squatting will build strength so that you can jump higher, run faster, play harder, and have more endurance. This goes beyond professional sport to every time you need to jump up onto a chair or reach for something out of your grasp. Squatting increases functional strength for everyday use. Benefits include: 

  • Greater Flexibility – Consistently doing big activities under load will make you stronger, increase your range of movement in your joints, and elongate muscles.
  • Improved Core Strength – Your core strength also improves over time. This is because your deep stabilizing muscles work together with your prime movers to ensure your body stays balanced as you perform the squat.
  • Prevents Injury – Squats can help you develop a more solid foundation that will enable your body to better coordinate itself when performing many different loads and tasks throughout the day, 7 days a week, 365 days of the year. More coordination, in general, means less chance for injury. 



Also read: Cervical spondylosis – causes, symptoms, treatment


Squatting injuries

Squatting is generally safe when performed in the right way. There are some risks associated with this movement pattern, specifically to the low back. Squatting is similar to sitting, so the joints in the body are likely to feel pressured. Although squatting is unlikely to cause injuries, it can hurt the spine if performed incorrectly or improperly. There are many reasons why this may happen: improper technique, back pain, knee pain, hip pain, pelvic stability, weakness, lack of balance, lack of body awareness, or low expectations of self.


Proper technique is important. To form a deep squat, the balls of the feet should just reach the ground with toes pointed slightly outward, big toes touching, knees completely bent, back straight, arms hanging by your sides.

Squatting properly can release tension in the hips, deep muscles in the legs, and vital organs by releasing the pressure on the spine, among other things. As of 2016, squat or deep squats were used in therapy for or treatment of lower body conditions, including arthritis, tight muscles, poor balance, scoliosis, hip, knee, and ankle arthritis, etc.

Squatting improperly, however, can cause injury to the spine, knees, or other peripheral tissues. The most common squatting injury is an ankle sprain. 


Symptoms of lower back pain after squatting

You might experience different symptoms of lower, or even upper and mid back pain after squats and deadlift, or lifting a heavy object if you are not using proper form when you are doing squats. It is important to make sure that your knees are pointing out over your toes, your head is looking down, and your spine stays neutral during squats.

Symptoms that indicate lower back pain include:

  • Numbness or tingling in one or both feet
  • Sharp pain in your buttock and thigh muscles
  • Pain that radiates down one leg



How to prevent back pain when you squat

Squats are one of the best exercises to work your leg muscles, but there is an increased risk of back pain because the position places a lot of stress on your spine. If you do not take proper precautions before and during squats, you could be risking injury, long-term chronic pain, or even disfigurement. The best way to avoid this is to follow these simple tips for perfecting this popular exercise. 

Use proper form

The squat involves bending at the waist with your feet apart, toes pointing out slightly, and standing up straight again. This will work your quadriceps, hamstrings, hips, and glutes muscles, as well as your core muscles which support the spine. But if you don’t use the proper form, it can cause serious injury. Your neck should be in line with your spine, and your knees should not go past the toes or over them; always keep them behind the toes for stability

Keep your spine in a neutral possition

Your spine should be straight as an arrow when you perform a squat. Your upper body should lean forward at the hips, not the waist. Keep your chest up and maintain good posture as you go down into the movement.

Don’t be afraid of using weights

Leg push pull 3 days split workout

Squatting with a proper form is one of the best exercises for strengthening your pelvic floor and core muscles. If you’re not lifting heavy weights, it won’t hurt your back. Just make sure that you don’t round your back by looking at the floor while performing a chest-to-bar pull-up or other barbell exercises.

Squat depth

Squat as deep as you comfortably can. To determine your ideal squat depth, stand with your feet shoulder-width apart and measure the vertical distance from the floor to the crease where the top of your hamstring meets your buttocks.

Do not round your back

Keep a natural arch in your back throughout the squatting motion, and avoid rounding or hunching over at any point during the movement or when coming up from a deep position or sitting back up on a bench.

Use a box

Place a box behind you and squat down so that you can sit on it without rounding your back, then rise onto toes and push up onto hands once you reach parallel to the floor (or as close to parallel as possible).


How to treat lower back pain after squats

Some common causes of lower back pain after squats are weak core muscles, tight hamstrings, and poor postural alignment.

You should not use pain reliefs to treat the condition. Instead, you should focus on strengthening the core muscles by doing exercises such as planks and bridges. After squats, easy stretches such as lying with the back flat on the ground and reaching both arms and legs forward also keeping them still for at least 20 seconds can provide lower back pain relief. By doing this for five minutes three times a day, the lower back pain will gradually reduce.

Other ways to treat lower back pain after squatting includes: 

  • Ice it often 
  • Dress in clothing that fits
  • Take an over-the-counter medication
  • Get a lot of rest


How to fix lower back pain from squats




Lower back pain after deadlift

Lower back pain after squats and deadlifts is a common concern for many people who now want pain relief. Specific to those who have been lifting weights for a long time and those who are just starting out-weight lifting. In this section, we will discuss how to prevent this pain and what you should do if you have this condition.

In order to prevent lower back pain after deadlift, it is important to stretch your muscles before and after exercise. This will help reduce any muscle cramps and pulls, which may lead to the development of lower back pain. It is also important not to wear shoes with heels because this puts additional pressure on your back.

If you currently experience lower back pain after deadlift, you should see your doctor or chiropractor as soon as possible.


Frequently asked questions about lower back pain after squatting

Are squats bad for your back?

If you perform the exercise properly, it is very unlikely to cause injury. However, the spine is the most vulnerable during squatting so you may experience pain if you don’t have the proper form. 

What is the best way to squat?

The best way to squat is with a low bar position and an upright torso.

Is it normal to feel lower back pain after squats? 

A common misconception with squats is that they don’t work your lower back muscles at all. This is false because when you do a squat, the weight of your body will push against your lower back muscles and even go below them to engage the hip flexors.

It might be normal for the lower back to feel sore after squats. Our lower back muscles are responsible for keeping us upright, and they can experience fatigue when you do heavy squats.

Should i squat with lower back pain?

In some physical therapy treatments, squats are recommended as an exercise for people who had a lumbar spine injury. However, if the pain was induced by your non-proper exercises, we do not suggest continuing to do squats without professional supervision.

What are some tips for lowering my risk of lower back pain?

  • Shift your weight on your heels.
  • Keep your feet close to each other with toes pointing outward.
  • Keep your knees out over your toes.
  • Maintain an upright spine with chin tucked towards chest and shoulders over hips.


Why do I have pain in my lower back after squatting?

  • You might have pulled a muscle, or your spine could be out of alignment.
  • You may be slightly out of balance during the squat.
  • Your shoes are not providing enough support for your feet.

What should I do to stop the pain?

  • Stop doing squats for now, and just focus on stretching and strengthening your core muscles that might be contributing to the pain.
  • Keep an eye on how high you push your body up off the ground with each rep. If you’re pushing too high,, try lowering yourself down more with each exercise repetition.

Who should I see for lower back pain after squats?

If you have been working out and experience severe lower back pain after squats, you should not continue to do these exercises until you talk to a doctor. When doing squats, the back is often extended and then flexed as the person returns to their starting position. This can put a lot of pressure on the spine, which causes soreness and pain in this area.



Also read: Knee pain when squatting – Causes and prevention