Love doing squats but is back pain becoming a hindrance? The good news is that there is a reasonable rationale for your back and other parts of your body to feel pain. Greater squat strength leads to greater sprint speed and power. Even if you’re not a professional athlete, incorporating squats into your exercise routine is really beneficial. But several times, people face problems, especially back pain, while performing it.
Top 4 reasons for back pain when doing squats
1. Your technique is all wrong
You must maintain proper form to achieve a successful squat. This is important not only to get the most out of your workout, but also to stay pain free. From start to finish, the way you position your body during the squat is crucial.
“Discomfort in the lower back can occur during or after the squat, if your technique fails or other parts of the body are used incorrectly. Collapsing arches of the feet and knees, as well as hips tilted back, are examples of these malfunctions. When the proper procedure is not followed, the barbell squat is the most likely to induce lower back pain, due to the weight on the spine,” says fitness expert Meenakshi Mohanty.
2. You already have a back injury, but you don’t pay attention
When we develop an injury to the lower back, we should immediately stop doing any type of training that could impair healing, including squats. You can still do squats to keep your spine stable and, in case, feel pain free when doing them. Discomfort in the lower back can occur if the injury impairs the stabilization of the spine. In this scenario, it’s best to avoid squats until you’re completely healed.
3. Your hip mobility is insufficient
Squatting will cause pain if you don’t have the necessary ankle and hip mobility. As you are stuck in a limited position most of the day and propped up in a chair, your body adapts to the sitting posture, leading to muscle atrophy and decreased dynamic range of the glutes and hip flexors in particular.
“That’s why most people can only squat down to about chair height – that’s what their bodies are adapted for! In general, restoring proper hip mobility is essential for curing lower back pain, but it is doubly essential if squats are causing your lower back to grow. Hip flexion, internal rotation and ankle dorsiflexion are all included,” says Meenakshi.
4. Your core is so weak
The squat puts a lot of strain on your core muscles, and stabilizing your spine is one of the most important aspects. Stabilization can be complex if you don’t have enough strength in your core. This is especially true when your spine is loaded, such as in a back squat. If you don’t have enough core strength, your lower back can hyperextend. This is one of the most common causes of lower back pain when squatting.
Here’s How You Can Avoid Back Pain While Squatting
To avoid back pain while squatting, choose a squat variation that’s right for you. The answer usually starts with less strong and easier to use varieties like goblet squats or front squats.
Improve hip mobility by activating the glutes and psoas muscles, as well as stabilizing the hip muscles. Warm up for your squat workout by doing the exercises in addition to the core activation regimen. Not only will your back be protected, but you’ll also be able to lift more!
So make this squat a pain-free experience by understanding the problem area and make the most of it.