How to Fix Lower Back Pain from Squats (Easy Techniques)

You can do a squat to reduce lower back pain like a traditional squat but ensure that you have proper technique, tight muscles, and a steady weight.

According to the Journal of Strength and Conditioning Research, pain during squats, especially in the lower back area, could be due to previous injuries or improper form [1].

Based on my extensive experience working with multiple clients, here's how you can perform a squat properly to reduce injuries and pain:

1. Stand with feet hip-width apart, firmly grounded, and slightly pointed outwards for stability.
2. A leading cause of lower back pain is losing spinal alignment during squats. Keep your back straight, maintaining a natural curve at the bottom.
3. Begin by pushing your hips back as if you're about to sit on a chair. As your hips shift backward, bend your knees and lower your body.
4. Squats don't need to be deep to offer benefits. Go low as you maintain spinal alignment and avoid pain.
5. Push from your heels and ensure your hips and chest rise simultaneously when standing from the squat. This alignment helps keep the spine straight and reduces pressure on the lower back.

The techniques to prevent lower back pain while squatting include:

Proper Squat Form

Maintaining the proper form during squats helps distribute weight evenly across your leg muscles and core, minimizing stress on your lower back, as shown by research published in the National Institutes of Health [2].

Here's how to ensure your form is spot-on:

1. Place your feet shoulder-width apart, toes pointed slightly outward.
2. Engage your core. Keep your chest lifted, maintaining a neutral spine.
3. Lower your body as though sitting back onto a chair, stopping when your thighs parallel the ground.
4. Drive upwards through your heels, returning to the starting position.

In my practice, when clients experience lower back aches while squatting, I often recommend alternative exercises that are more accommodating.

For different fitness levels, consider incorporating squat variations like chair squats for beginners, or single-leg squats for more advanced individuals. These variations can provide the benefits of squats while minimizing the risk of lower back pain.

Here are other suitable squat variations and alternatives, focusing on form and safety.

Goblet Squats

The goblet squat variation provides an excellent way to work major muscles with a lower risk of back strain.

Holding a weight close to the chest changes the dynamics, taking some strain off the lower back when performed properly.

Here's how you do it:

1. Place your feet wider than hip-width apart. The toes pointed slightly outward. Hold a weight (kettlebell or dumbbell) close to your chest.
2. Lower your body into a squat, keeping the weight close to your chest and your back straight. Maintain your balance.
3. Press your heels into the ground to overcome resistance and return to your starting position.

Lower back pain after squatting could signal a flawed technique, inadequate arch support, or overexertion.

Incorporate the following recovery methods into your routine — or ask a personal trainer to do so — to relieve discomfort and improve overall joint mobility.

1. Cold and Heat Therapy: Alternate between applying ice packs (to reduce inflammation) and heat (to relax muscles) to the affected area.
2. Gentle Stretching: Perform stretches that target the lower back, hamstrings, and hips. For example, a child's pose and a cat-cow stretch. Be gentle, and avoid bouncing.
3. Physical Therapy: Consulting a physical therapist provides specialized exercises and guidance tailored to your condition.
4. Massage Therapy: A professional massage relieves muscle tension and promotes blood flow to the lower back.
5. Anti-Inflammatory Medication: Over-the-counter pain relievers like ibuprofen help manage pain and reduce inflammation.
6. Maintain Good Posture: Be mindful of your posture, especially when sitting for extended periods. Use lumbar support and take breaks to stand and walk around.
7. Use a Supportive Mattress and Pillow: Make sure your mattress and pillow provide enough support to maintain the natural alignment of your lower spine during sleep.
8. Breathing Exercises: Mindfulness meditation and deep breathing manage pain and reduce stress. Additionally, incorporating breathing techniques such as diaphragmatic breathing can further enhance your squat performance. Proper breathing helps maintain intra-abdominal pressure, which supports the spine and reduces the likelihood of lower back pain.
9. Stay Active: Engage in low-impact activities like walking, swimming, or cycling. This keeps the muscles supporting the back strong.
10. Hydration and Nutrition: Drink plenty of water and consume a balanced diet of anti-inflammatory foods like leafy greens, nuts, and fatty fish. A diet rich in protein, omega-3 fatty acids, and anti-inflammatory foods can aid in muscle recovery and resilience, potentially reducing the risk of lower back pain from squats