Lower Back Hurting During Squats?

 Is Your Lower Back Hurting During Squats?

There Could be a Few Reasons Why

If you're noticing discomfort or pain in your lower back while squatting, several factors could be contributing to this issue. Let's delve into some potential causes and solutions:

• #1: How Low are you Squatting?

The depth of your squat matters significantly. Going too low beyond your personal active range of motion can lead to increased pressure on your lower back. This occurs due to a shift in weight distribution from your quads and glutes to your lower back. To prevent this, be mindful of your squat depth.

Avoiding the Butt Wink

Watch out for a phenomenon known as the "butt wink." This happens when your spine rounds and your rear end slightly protrudes at the bottom of the squat. It's advisable to record your squatting form and identify the point where the butt wink begins. When you spot it, stop descending just above that point.

You Don’t Have to Squat Ass to Grass

The belief that squatting must involve going as low as possible isn't universally accurate, especially if your goal is muscle building. Focus on your muscle's range of motion rather than the movement's full range. For muscle growth in your quads and glutes, consider where you feel the most engagement during the squat. Going too deep might shift the emphasis away from these muscles, directing stress to your lower back.

Pay attention to your muscle engagement, not just the movement's range of motion.

• #2: Limited Hip & Ankle Mobility

Insufficient mobility in your hips and ankles could be contributing to lower back discomfort during or after squats. Inadequate mobility shifts the weight onto your lower back rather than your target muscles.

Try Elevating your Heels

A simple remedy involves elevating your heels slightly. This adjustment redistributes the pressure away from your lower back and back onto the muscles you intend to work – your quads and glutes.

Incorporate these considerations into your squatting routine, focusing on optimal depth, muscle engagement, and mobility. By doing so, you can help alleviate lower back pain and achieve more effective and comfortable squats. Remember, the goal is to work your muscles effectively without unnecessary strain on your lower back.