Why does the lower back hurt after squats?
Lower back pain after performing squats is a common issue, and it can have various causes. Here are some potential reasons why your lower back might hurt after squats:
Poor Form: Incorrect squat form is one of the most common reasons for lower back pain. If you’re not maintaining proper posture throughout the movement, such as arching your back excessively or rounding it, it can put excessive strain on your lower back.
Weak Core: Your core muscles play a crucial role in stabilizing your spine during squats. If your core is soft or not appropriately engaged during the exercise, it can lead to increased stress on your lower back.
Overloading: Too much weight or attempting too many reps without proper conditioning can overload your lower back muscles. It’s essential to start with an appropriate weight and gradually increase it as your strength improves.
Lack of Warm-Up: Failing to warm up adequately before squatting can leave your muscles tight and more prone to injury. Ensure you perform dynamic stretches and warm-up sets to prepare your body for the workout.
Muscle Imbalances: Muscle imbalances in your legs, hips, or lower back can lead to poor squat mechanics and lower back pain. Incorporating exercises that target these imbalances can help.
Mobility Issues: Limited hip, ankle, or thoracic spine mobility can affect your squat form. Insufficient mobility can force your lower back to compensate, leading to pain.
Spinal Issues: If you have pre-existing spinal conditions like herniated discs, squatting can exacerbate the pain. It’s crucial to consult a healthcare professional if you suspect an underlying issue.
Fatigue: If you’ve already done other strenuous exercises before squats or if squats are at the end of your workout, fatigue can compromise your form and lead to lower back pain.
To prevent lower back pain during squats, consider the following steps:
Work on Proper Form: Focus on maintaining a neutral spine throughout the movement. Consider working with a qualified trainer to ensure your form is correct.
Strengthen Your Core: Incorporate core-strengthening exercises into your routine to provide better support for your lower back.
Progress Gradually: Increase the weight and intensity of your squats gradually to allow your body to adapt.
Warm-Up Thoroughly: Spend time warming up and perform mobility exercises to prepare your body for squatting.
Address Muscle Imbalances: Include exercises that target muscle imbalances to improve your overall squat mechanics.
Listen to Your Body: If you experience persistent pain, it’s essential to rest and seek advice from a medical professional or physical therapist to rule out any serious issues.
Remember that squatting should not cause persistent or severe lower back pain. If the pain persists or worsens despite making adjustments to your form and routine, consult a healthcare professional for a proper evaluation.
Local physiotherapy can be very beneficial for addressing lower back pain associated with squats and the underlying causes. Physiotherapists are trained to assess and treat musculoskeletal issues, including those related to exercise and weightlifting.