Avoiding Low Back Injuries With Squatting

Let’s talk about some tips to get rid of lower back injuries from squats. In most cases, pain from squatting comes to technical errors; whether the pain is in the lower back or in the knees. Sometimes, the lower back pain can actually originate from the hips.

Understand first the technique for a safe and effective squat.

In a squat, you want to sit back and down — producing the movement from the hips and knees, and not the lower back.

If your hips roll underneath you and your back rounds, you place your lower back in a position that is at a greater risk for injury. The more your back rounds the greater the shear force on the spine, which is dangerous.

Likewise, if you overarch your lower back when your hips tip forward and your butt pops out, you’re not only compressing the spinal segments but using the muscles of the lower back to keep your spine from rounding forward. While preventing the spine from rounding is a good thing, doing so by only using the muscles of the low back will overwork those muscles and create soreness and potential injury. You can tell this happens when you complete the squat and your lower back feels overworked and tight.

Aim to keep your back neutral throughout the movement, meaning you don’t allow it to round or overextend. Use a mirror to monitor your low back position. This might be helpful for you to reduce your lower back injuries.