Do you know that lower back pain is a common issue today? 4 out of 5 people develop some sort of back pain at some point in their life. It can be caused by a variety of things, including improper lifting technique, bad posture, and incorrect squatting.

Undoubtedly, squatting is a great exercise that helps strengthen your body, but if you’re a regular squatter and experiencing lower back pain, there’s a good chance that it is at least partially due to your improper squatting.

In this blog post, we will give you tips, tricks, and helpful ideas for avoiding lower back pain from squats. We will also provide some useful suggestions on improving your squat technique without any risk of pesky lower back pain. Let’s get started!

Why Squatting Is Beneficial

Squatting is a natural movement that helps to strengthen the muscles and joints in your legs, hips, and lower back. Research has shown that squatting can help to improve your overall body power, your balance, and flexibility.

Following are some notable benefits of squatting:

  • Stronger lower body and core muscles
  • Help improve your posture
  • Reduced risk of injuries
  • Faster movement and reaction time
  • Greater flexibility
  • Improved balance and coordination
two people squatting

Squatting Injuries

A squatting injury can be a result of incorrect form, overexertion, or simply not warming up properly before an exercise. It can occur when the muscles and tendons around the knee joint are overloaded, leading to pain and inflammation.

One of the most common squatting injuries is lower back pain. However, the following squatting injuries may also occur:

  • Patellar Tendinitis.
  • Neck Pains.
  • Shoulder Injuries.
  • Elbow Pains.
  • Wrist Pains.
  • Ankle Pains.

It is therefore important to be aware of the injury risks associated with squatting, particularly the lower back pains after squats, and how to avoid them when working out.

Some key preventative measures to avoid lower back pains can be to warm up properly before exercise, maintain proper form, and avoid overexertion. However, there are many more safety concerns to be aware of when squatting which will be discussed next.

Reasons for Lower Back Pain From Squats

Squatting is a natural human movement and when performed correctly, is a great way to stay fit and healthy. However, many people experience lower back pain from squats, which can be caused by a number of factors, such as:

Incorrect Form

If you’re not squatting correctly, this can put unnecessary strain on your back and lead to pain. Make sure you keep your back straight and your knees in line with your feet when you squat.

If you are still not sure about the correct technique, ask a certified personal trainer or your physical therapist for help.

Weak Core Muscles

If your core muscles are weak, they won’t be able to support your back properly and stabilize your spine during the squat movement. In this way, you will put unnecessary stress on your lower back, leading to pain.

Make sure you’re doing core-strengthening exercises regularly to avoid this issue.

Tight Muscles

Tight muscles simply mean that your muscles are worked to their fullest potential during an exercise. If your muscles are tight, they can’t move properly and they can pull on your spine to cause pain.

To avoid this, make sure you warm up before you squat and stretch your muscles afterward.

woman doing a squat


When you are constantly squatting with heavy weights day in and day out, your body never has a chance to fully recover. This can lead to muscle imbalances, strain, and eventually pain.

To avoid this, make sure you are giving your body enough rest between workouts and using a variety of exercises to target different muscle groups.

Insufficient Hip Mobility

If you can’t sit all the way down into a full squat position without pain, then your hips are probably tight. In this case, your lower back has to work harder to stabilize your body. This is a common issue, especially for people who sit all day.

Try stretching your hips regularly and adding some mobility exercises to your routine using a foam roller or lacrosse ball to release any tightness.

Trying Too Much

If you’re new to squats or coming back after a long break, start slowly. Doing too many squats in a row can put a lot of stress on your lower back, so try to build up gradually.

It is because your thighs and glutes muscles may not be strong enough to properly support your lower back. So, give your muscles time to adapt and get stronger before going all out.

man with backpain from squats

How To Fix Lower Back Pain From Squats

If you’re experiencing lower back pain after squats, you need to take a step back and figure out what’s causing the pain.

  • Are you squatting with proper form?
  • Are you using too much weight?
  • Are you warming up properly?

You should also be well aware of the question is lower back pain after squats normal? and the answer is no. If you’re new to squatting, or if you haven’t been squatting regularly, it’s important to ease into it.

Start with a lightweight and try to take your form to perfection before adding more weight. Here are a few more helpful ways to deal with lower back pain from squats:

Stop Squatting

This may seem obvious, but if you’re experiencing lower back pain injury from squats, the best thing to do is stop squatting. Take a few days off from the gym to let your body recover.

Try some home remedies like heat or ice to help ease the pain. Remember, a mild ache can turn into a serious injury if you don’t take care of it. Pain for more than two days can be a sign of a more serious problem.

An incorrect squatting technique is the most common cause of lower back pain during squats. If you are squatting with an incorrect technique, your lower back is forced to work harder to stabilize your body, which can lead to pain.

Modify Your Technique

If you are squatting with an incorrect technique, your lower back is forced to work harder to stabilize your body, which can lead to pain.

There are a few key things you can do to modify your technique and avoid lower back pain:

  • Keep your chest up and your back straight throughout the entire movement
  • Do not let your knees cave inwards
  • Break at the hips first, and then begin to lower your body down
  • Lower your body until your thighs are parallel to the ground, and then drive back up to the starting position

If you are still experiencing lower back pain after modifying your technique, it is possible that your form is still not perfect. In this case, it is best to seek out the help of a qualified coach or trainer who can help you identify and correct any remaining issues with your technique.

Try Squatting Variations

One way to ease the severe lower back pain from squats is to mix up your squatting variations. If you always do traditional back squats, try different types of squats such as, front squats or overhead squats. Or switch to Goblet squats, a single-leg squat variation, or even sumo squats.

By using different muscles and movement patterns, you can give your lower back a break from the constant stress of traditional squats. If you are a newbie, start with bodyweight squats and progress to squatting with dumbbells, barbells, or kettlebells.

physiotherapist helping with back pain

Foam Rolling

Foam rolling is a form of self-massage that can help to release tightness in the muscles and connective tissues surrounding the lower back. For best results, use a foam roller that has a medium to high density.

Simply roll the foam roller over your lower back for a few minutes each day.

Have Some Stretching

A good way to prevent pain is by stretching your muscles before and after a workout. Try doing some gentle stretches for your lower back, hips, and legs both before and after squats.

This will help to loosen up your muscles and improve your range of motion.

Check Your Shoes

If you’re squatting with proper form and you’re still experiencing lower back pain, then the issue might be with your shoes. Wearing shoes that are too flat can cause lower back pain when squatting as they cause your feet to roll inward, which puts strain on your lower back.

So, wear shoes with a slight heel and good arch support to help take some of the pressure off of your lower back.

Time To See A Doctor

If you’re still experiencing lower back pain after taking these precautions, it’s time to consult with a doctor or physiotherapist to figure out the root of the problem.

They will be able to give you specific exercises to help alleviate the pain. In some cases, lower back pain can be caused by a herniated disc or sciatica, which will require more specific treatment.

How Much Is The Lower Back Injury Recovery Time

The average person takes about four to six weeks to recover from a lower back injury. However, this number can vary depending on the severity of the injury. If you have a more serious injury, it may take longer to recover.

There are a few things you can do to help speed up the process like following the doctor’s advice, doing the prescribed exercises, and staying positive. If you do so, you will surely be back to pain-free squatting in no time.

Let’s Get Back To A Pain-Free Squatting

Lower back pain from squats can be a real nuisance. But with a few simple tips and some helpful ideas, you can get back to squatting without any pain.

If still facing lower back pain, feel free to contact the Chinook Rehab Centre which has the best physical therapists in Calgary who can help you fix your pains. So, contact us today for more information or to book an appointment.

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