4 reasons why squats are giving you severe back pain

If doing squats is triggering pain in your joints and muscles, it clearly means you are not doing them right.
back injury due to squats
Wrong squats can hurt so bad. Image courtesy: Shutterstock
Nikita Bhardwaj Published: 7 Feb 2022, 09:00 am IST
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Love doing squats but the back pain is becoming a hindrance? The good news is that there is reasonable logic why your back and other body parts feel the pain. Greater squatting strength leads to increased sprint speed and power. Even if you’re not a professional athlete, incorporating squats into your workout routine is really beneficial. But several times, people face problems, especially back pain, while performing it.

4 major reasons for back pain while doing squats

1. Your technique is all wrong

You must maintain proper form to achieve a successful squat. This is important not just to get the most out of the workout, but also to stay pain-free. From start to end, the manner in which you position your body during the squat is crucial.

Squats are effective. Image courtesy: Shutterstock

“Lower back discomfort might occur during or after squatting, if your technique fails or other body parts are used incorrectly. Collapsing foot arches and knees, as well as backward tilting hips, are examples of these breakdowns. When the proper procedure is not followed, the barbell back squat is the most likely to induce lower back pain, due to the weight on your spine,” says fitness expert Meenakshi Mohanty.

2. You already have a back injury but don’t pay heed to it

When we develop a lower back injury, we should immediately stop doing any form of workout that could be detrimental to the healing, including squats. You can still do squats to keep your spine stable, and in case, you feel pain-free while doing them. Lower back discomfort may occur if your injury impairs spinal stabilization. In this scenario, it’s best to avoid squats until you’ve healed thoroughly.

3. Your hip mobility is insufficient

Squats will cause pain, if you don’t have the necessary ankle and hip mobility. Because you’re locked in a limited position for the majority of the day and supported by a chair, your body adapts to the seated posture, leading to muscular atrophy and a decrease in the dynamic range of the glutes and hip flexors, in particular.

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“That’s why most individuals can only squat to approximately the height of a chair — it’s what their bodies are adapted to! In general, restoring adequate hip mobility is essential for healing lower back pain, but it’s doubly essential if squats are causing your low back to flare up. Hip flexion, internal rotation, as well as ankle dorsiflexion, are all included,” says Meenakshi.

4. Your core is oh-so-weak

Squats put a lot of strain on your core muscles, and the stabilization of 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, like 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 doing a squat

To avoid back pain while squatting, choose a squat variation that is appropriate for you. The response usually starts with less forceful and more user-friendly varieties like goblet squats or front squats.


Keep an idea of your risk of weight-related issues.

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Improve your hip mobility by activating your glutes and psoas muscles, as well as stabilizing your muscles in the hip. 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 that squat a pain-free experience by understanding the problem area and make the most of it.

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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