Lower Back Pain When Squatting
The squat is not just a workout move; it is a fundamental part of lifting and carrying in our daily lives. When you bend to the ground and lift something, you are squatting. It is not glamorous, but it is vital. Still, it is not uncommon for squats to become a pain in the lower back, limiting your performance and possibly making you more susceptible to injuries.
Why does this happen? What are the causes?And what can you do about it? These are the questions we will answer in this article.
Common Causes of Lower Back Pain When Squatting
Several factors can lead to lower back pain during squats, but they are linked primarily to problems with form, muscular imbalances, or unknown conditions. Here are a few of the leading culprits:
Improper Squat Form
Poor squat form is one of the leading causes of lower back pain when squatting. A squat is a type of movement that requires several different muscle groups to coordinate properly and work together. And that’s especially true for the core and legs, which must stabilize the squat. When either your core or legs—or both—lack stability during a squat, your lower back may end up compensating.
A common form mistake is rounding the back. Rounding puts excessive pressure on the lumbar spine, which can lead to pain. When you round your back, you aren't using your hip joint. Instead, the poor squat form causes your lower back to do much more work.
Unstable Core Weakness
Your core muscles play an unappreciated but vital role in stabilizing the spine during a squat. If your core is weak or inactive, your lower back has to work harder to keep itself and the rest of the body balanced.
Tight Hip Flexors or Hamstrings
Not having enough flexibility in your hips and hamstrings can lead to lower back pain when squatting. If these muscles are tight, your range of motion may be restricted, forcing your back to compensate and leading to discomfort. Tight muscles may cause improper hip movement, reduced ability to maintain a neutral spine, and increased strain on the lower back as you squat deeper.
Excessive Weight
Trying to squat too much weight too soon can easily put a strain on the lower back. We need to remember that the lumbar spine is not well-suited to withstanding compressive forces, especially when those forces are coupled with bending forward and rotation twisting.
Previous Back Conditions
If you suffer from a back condition like a herniated disk or sciatica, you should avoid squatting altogether. The increased spinal compression can make inflammation and irritation much worse, leading to nagging pain in the lower back.
How to Prevent Lower Back Pain When Squatting
To ensure the absence of lower back pain while performing squats, you need to execute the movement correctly, have the right muscles in your core and lower back strengthened, and have the right amount of mobility.
You can also follow these steps to prevent back pain when squatting;
Maintain Proper Form
Avoiding lower back strain when squatting starts with not straining the lower back. Keep your back straight and in a neutral position. This means that the natural curves of your spine are maintained, and your lower back is not excessively curved inward.
Strengthen Your Core
The most effective safeguard against lower back pain is having a strong core. By doing exercises that are directed at the muscles across the front, the sides, and the back of the midsection, you are giving your spine the necessary support it requires to function correctly.
Improve Flexibility
If your hip flexors and hamstrings are tight, the squat may be a difficult lift for you, and you may not be able to perform it with good form. You can improve flexibility by performing stretches before and after squatting.
When Should You Seek Medical Attention for Lower Back Pain When Squatting?
If you have taken the steps above to correct your squatting form and to improve your core strength but continue to have pain radiating from your lower back, it may indeed be time to get back pain therapy in Austin, TX.
This is especially necessary if your pain is more than just a mild discomfort, and if it's persisting. You should see a doctor if your lower back pain is accompanied by sensations in your legs, like numbness or tingling.
How Can Physiotherapy Help With Lower Back Pain When Squatting?
Physical Therapy in Austin Texas means much more than just treatment—it can also assist in correcting posture. When you undertake physiotherapy, your therapist watches your form and creates an individualized treatment plan for you. This plan may include gait training, correction of your posture, and exercises that are therapeutic in nature.
Alongside these components, your therapist will act as an educator who helps you understand the proper way to squat without straining the muscles that were previously injured. And should your pain continue, you're in the hands of someone who can direct you to more specialized treatments that may involve manual therapy or other modalities.
Conclusion
When people experience lower back pain while squatting, it is often due to poor squat technique, insufficient core strength, or tightness in the hips and hamstrings. Performing the squat with correct form and with sufficient flexibility, as well as with gradual increases in load, can mitigate lower back discomfort.
Pitfalls in the squat technique include allowing the lumbar spine to flex, letting the knees bow inward, and not lowering the body fully. A few simple stretches to help warm up the hamstrings before your exercise and can further safeguard against problems.
If your pain or injury is keeping you from living the life you desire, call/text 512-693-8849 now or if you'd prefer we reach out to you, fill out the brief form in the sidebar (or below if you're on mobile).
