Blog Details


9 Ways To Treat Lower Back Hurts After Squats

All over the world, athletes in every sport are jumping. But why? Studies have shown that squatting has a direct effect on your body strength – your ability to withstand speed. Therefore, excellent squatting power results in greater strength and increased running speed. Even if you are not a professional athlete, including squats in your training program is very important. However, there are many causes you will feel lower back hurts after squats. But, at the same time there are many benefits of squatting.

How Are Squats Beneficial?

There are many benefits from squats but the most desirable are the following:

  • Strength Joints: Squats include many different muscles throughout your body when done properly including your hips, spine, ankles, hamstrings, and knees.

  • Essential Increased Strength: Your spine is the center of your body and if you are not strong enough, you will probably have difficulty keeping your spine and your body in the right places when you try to exercise.

  • Building Your Leg Muscles: Squats help not only improve your spine but also your legs and glutes.

  • Burning Calories: While cardio queens may not think of squats as a fat burner, working out multiple muscle groups at the same time can burn calories and stimulate your body.

Why Does Back Pain From Squats Happen?

If squats are an amazing exercise that has many benefits, why would it be painful? There are a number of reasons why you may feel uncomfortable beyond the normal pain that comes with exercising.

  • You Load Too Much Weight On Your Back

The squat variety is an amazing advantage in this work. That being said, you need to be careful when using these varieties, especially when adding weight to the movement. If you use weights while squatting, start slowly and gradually build up your endurance and your techniques. If you push your body too far you put yourself at risk of injury.

  • Skip Warm-Up

You should not start exercising without stretching and warming your body first. When you take the time to warm up properly you increase your flexibility and type of movement which makes you less prone to injury and able to take full advantage of your exercise.

What Are Squatting Injuries?

When done correctly, squatting is unlikely to cause injury. However, the spine is the most vulnerable of joints during stabbing and you may feel pain here. There are a number of reasons why this might happen:

  • Tight muscles and limited range of movement in joints, particularly the ankles.

  • Incorrect or ill-fitting footwear, providing inadequate arch support

  • Previous injury to the lower back

  • Poor squatting technique

  • Weak core or other surrounding muscles

  • Progressing weight/load too quickly when squatting

Potential Diagnoses For A Low Back After Squats

Let’s review the potential diagnosis of back or lower back pain after squats or deadlifts. This list is not for those who already have a history of back pain and/or back surgery.

1. Paraspinal Muscle Strain

The paraspinal muscle strain is also known as “pulled muscle.” This is when you stretch your muscles too fast or too fast and it can sometimes cause minor muscle spasms. There is no such thing as a muscle sprain – a sprain refers to a “pulled ligament.”

Paraspinal refers to the muscles around the spine (left and right of the spine). So paraspinal muscle strain is when you pull the muscles in your back near your spine. This often happens when you are squatting or killing, especially if you do not use the proper method.

2. Sacroiliac Joint Dysfunction

Sacroiliac joint dysfunction is also known as “SI joint,” which is the connection between the hip bone and the spine. This can sometimes be traced or discontinued by repeated bruising or death, especially with unequal force using the pelvis when using the wrong form. However, you may also feel lower back from squats due to dorsalgia.

3. Scoliosis

Scoliosis can be caused by bending of the spine at a young age which can gradually get worse and can lead to back pain, especially with excessive twitching and killing. The spinal curve is often monitored to show that it is getting worse over time.

4. Hyperkyphosis

Hyperkyphosis is also known as “hunchback.” This can develop over time and with age, especially in people with a history of osteoporosis, spinal cord injury, genetic predisposition, or degenerative spinal disease. Power from a squat or deadlift can cause back pain due to uneven strength in the spine due to the hunchback.

5. Bertolotti’s Syndrome

Bertolotti’s syndrome is when a person has abnormalities in the lower extremities of the spine (which can be fused or fused loosely). This can change the distribution of energy by lifting weights such as squatting and deadlifting which can cause back pain.

6. Spinal Stenosis

Spinal stenosis is when there is a narrowing of the spinal canal, areas around the spine, or areas of the spinal cord. This can be the result of a degenerative spinal disease. If you already have this, you can easily develop the worsening symptoms of back pain by squatting or deadlifting, as you put a growing amount of energy into your spine.

Lower Back Pain From Squats Treatment

If you feel low back pain when doing squats, you need to stop and check the condition. Mild pain, in the end, may turn into a serious injury. Do not try to ignore the pain and keep working.

Here are a few simple ways to deal with low back pain from squats:

1. Stop Squatting

If your back hurts, don’t push it. Stop freaking out and take a break. You can completely stop exercising and focus on a different muscle group. Always listen to your body and never go through severe pain. Instead, you can take a short break and start again when your body feels good. Pain for more than two days can mean more than just the pain of exercising.

2. Adjust Your Technique

Improper use is a common cause of injury and should be your first priority.

  • To avoid arched back (tilt your pelvis forward to eliminate arch)

  • One-sided focus (spread your weight evenly)

  • Pushing your knees above the toes (should be above your feet)

Ideally, you should work with a personal trainer to adjust your approach. If that is not an option, you can browse YouTube videos and try to follow expert advice. Even a small adjustment to your squat process can help prevent low back pain.

3. Talk To A Professional

If you regularly experience lower back pain when squatting, you may want to talk to a health professional, such as a personal trainer or physiotherapist. In addition to adjusting your approach, a trainer can help you add squats to your workout very well.

If you have limited energy, you may need to start with a simple exercise program. Having an expert in your corner can help you improve faster than doing it yourself

Always talk to your trainer or professional about previous injuries, as this may affect the recommendations and advice they give you. At times, they may even need to be adjusted to meet the needs of your individual body.

4. Lower The Weight

As an improper technique, lifting heavy weights can put a lot of pressure on the lower back. Make sure you develop a solid foundation before pushing yourself hard with weights.

Talk to your trainer about how much weight you can lift while squatting. If you can’t reach the trainer, you can always check the weight. The slow and audible increase is important in preventing low back pain.

5. Try To Manage The Pain

Muscle pain and stiffness may be a normal process while your body is recovering from the rash. Consider stretching and exercising to relieve your aching muscles. Unless the pain is severe and debilitating, continue with a gentle movement.

Try using heat or ice to ease the pain if you are in pain. Some people prefer the heat while others swear the snow. Try both if you do not know which one is helping you with the pain. Make sure you do not keep heat or ice on your back for more than 20 minutes at a time.

You may also consider taking painkillers off the counter to relieve pain. However, if the above remedies do not help, you need to consult a pain doctor in Dallas.

6. Squat Variations

Start by choosing the squat variation that is right for you. If you are new to depth, then start with a variety that is suitable for beginners like goblet squats or front squats. This highly developed version of squat requires a lot of movement in the middle of the back and shoulder, which is often lacking, to begin with.

7. Starting Position

Before you start squatting, make sure you are in the right place to start. Your feet should be forward. If your feet are tilted, your hips and knees are at greater risk of injury. Your knees become less stable due to the feet falling inwards, which will affect your form and can lead to back pain; consulting a back pain doctor in Dallas is advisable to address these issues effectively.

8. Spinal Alignment

Proper alignment of the spine helps by keeping you straight forward or upward when squatting. This reduces the urge to lean too much forward, which puts more stress on the spine. Make sure you squat only when you feel in control and maintain a good posture. Focus more on form and control and less on depth. For some people, too much depth can be dangerous.

9. Joint Mobility

A high level of ankle movement is required to facilitate balance and control across all squat sections. If the joint flexion of the ankle is disturbed, you may find that your heels rise to the floor when your knees are too bent. As a result, you may be compensated for your ankles, knees, hips, and spine, which may result in injury when you squat overweight. Also, squat only as much as you can. In addition to squatting, work on the flexibility of the ankle to help improve your squat technique. 

Do not hesitate to contact us if you would like to schedule an appointment

Dr. Rao K. Ali M.D.

Dr. Rao Ali, a board-certified pain management physician, leads the clinic, which specializes in nonsurgical treatment. The physician has experience in the emergency room as well as training in pain management and rehabilitation. As a personal physician, he works with each patient to develop a treatment plan that will minimize or eliminate their pain. Providing expert diagnosis and treatment of a wide range of conditions, Pain Management In Dallas, PA provides a comprehensive range of services. These services include neck pain, back pain, hip and knee pain, fibromyalgia, neuropathy, complex regional pain syndrome, headaches, migraines, and many others.