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Lower back pain during heavy squats?

3 min read

Asked by: Blase Neal

The common reasons why you may feel lower back pain when squatting down are:

  • Poor technique. Just as with any exercise, proper technique is important. …
  • Too much pressure. …
  • Strained muscle. …
  • Lower back injury. …
  • Tight muscles. …
  • Insufficient hip mobility.

Why do heavy squats hurt my lower back?

Squatting can cause lower back pain when the neutral curve in our back is not maintained throughout the movement. A telltale sign of this is a rounding of the back and a loss of a curve in the lower back, often seen towards the bottom of the squat.

How do I prevent lower back pain when squatting?

With lower back injury prevention in mind some additional tips from me:

  1. Only squat as deep as you can maintain a neutral spine position.
  2. Perform a lumbar extension manoeuvre at the turning/deepest point of the squat to help maintain lumbar lordotic curve.
  3. If squatting deep don’t overload it.

Can squats injure your lower back?

“The muscles get overstretched and weak, but squats can help counteract the effects of more time spent sitting.” The only problem: For many people, squats trigger back pain and discomfort, which can quickly negate the benefits if it leads to poor form. The solution isn’t necessarily to skip squats altogether.

Should my lower back feel tight after squats?

If you experience tightness in your back when you squat you need to perform a more thorough warm up to prepare your body for squatting. Start with foam rolling all the normally tight during squatting such as your low back, hips, and upper thighs and glutes. Perform stretches to stretch the low back and hamstrings.

How deep should you go on squats?

The truth is neither side is right. Forget depth. Your back is what matters. You should squat no lower than the point where your hip begins to tuck under and you lose the natural arch in your lower spine.

How do you fix a hyperextended lower back when squatting?

But the truth is if you just depress your shoulders down that will enable you to activate your lats. And keep proper posture throughout the lift my third tip is to focus on tucking your chin down.

Should I feel a squat in my back?

When you do squats, you’re supposed to feel the strain in your legs. If you’re feeling pain in the lower back, you’re probably doing it wrong. This means that you are putting the weight and work into your lower back muscles instead of your glutes and quadriceps. Pay attention when you squat.

How do I know if I am doing squats correctly?

You know you’re doing a good squat when you can stand back up from the bottom of a squat position without having to lean forward and use momentum to get up. You can squat, touch your butt to the box, and then stand back up without having to shift your weight around!

What does a proper squat feel like?

In a squat, you might feel your thighs on fire or your lower back pulling, when you know you’re “supposed to” feel the bulk of the movement in your butt. This is pretty normal, because most of us have slight muscular imbalances in our bodies, like overworked quads (aka thigh muscles) and under-worked abdominal muscles.