Squatting: Understanding Lower Back Pain, Causes, Prevention, and When to Seek Help

When you squat Are you supposed to feel it in your lower back?

Ideally, no, the primary sensation during a properly executed squat should be in your glutes, quadriceps, and adductors, not your lower back. Feeling your lower back excessively often indicates suboptimal form or underlying issues.

The Role of the Lower Back in Squatting

The lumbar spine (lower back) plays a crucial role in maintaining a neutral, stable position throughout the squat. The erector spinae muscles, along with the deep core muscles (transverse abdominis, multifidus, pelvic floor, diaphragm), work synergistically to create intra-abdominal pressure and protect the spine from excessive flexion or extension.

While the lower back musculature is active, its primary function is stabilization, not force production for the squat movement itself. The power generation comes from the hips and knees.

Primary Muscles Targeted by the Squat

The squat is a foundational compound exercise that primarily targets the muscles of the lower body:

• Quadriceps: (Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius) – responsible for knee extension.
• Gluteal Muscles: (Gluteus maximus, medius, minimus) – powerful hip extensors and external rotators, crucial for driving up from the bottom of the squat.
• Adductor Magnus: A large muscle on the inner thigh that also assists with hip extension, particularly as you descend into deeper squat positions.
• Hamstrings: (Biceps femoris, semitendinosus, semimembranosus) – act as synergists, assisting with hip extension and knee flexion control.
• Core Muscles: (Transverse abdominis, obliques, rectus abdominis, erector spinae, multifidus, pelvic floor, diaphragm) – act as stabilizers for the torso and spine.

Why You Might Feel Your Lower Back

If you are experiencing significant sensation or discomfort in your lower back during squats, it's a signal that something in your technique or physical preparation may need adjustment. Common causes include:

• Poor Form and Technique:
  • Lumbar Flexion ("Butt Wink"): This is a common issue where the lower back rounds at the bottom of the squat. It places significant shearing forces on the lumbar discs and ligaments.
  • Excessive Lumbar Extension: Arching the lower back excessively, often seen at the top of the squat or when initiating the descent, can compress spinal structures.
  • Improper Bar Placement: A high bar position with an overly vertical torso can shift the load more anteriorly, potentially stressing the back. A low bar position requires a more pronounced hip hinge, which can be challenging to maintain with a neutral spine.
  • Leading with the Chest/Hips: An imbalance in how you initiate the movement (e.g., diving forward with the chest or sitting back too aggressively without proper bracing) can disrupt spinal alignment.
• Weak Core Stability: If your deep core muscles are not adequately engaged, the lower back extensors (erector spinae) may overcompensate, leading to fatigue or strain. A strong, braced core is essential for a stable spine.
• Insufficient Hip Mobility: Limited range of motion in the hips (e.g., tight hip flexors or weak hip extensors/rotators) can force the lumbar spine to compensate, particularly at depth. If your hips cannot move freely, your lower back will be forced to move instead.
• Over-reliance on Spinal Erectors: Instead of using the glutes and quads to drive the movement, some individuals may inadvertently "lift" the weight with their lower back muscles, treating it more like a Romanian deadlift than a squat.
• Excessive Load: Attempting to lift too much weight before mastering proper form can lead to a breakdown in technique and compensatory movements involving the lower back.
• Pre-existing Conditions: Conditions such as disc bulges, herniations, spondylolisthesis, or facet joint issues can be exacerbated by squatting, even with good form, if not managed appropriately.

When to Seek Professional Advice

While occasional mild soreness might occur as muscles adapt, persistent or sharp lower back pain during or after squats is a red flag. Consult a qualified healthcare professional (e.g., physical therapist, sports medicine doctor) if you experience:

• Sharp, shooting, or radiating pain (especially down the leg).
• Numbness or tingling in the legs or feet.
• Weakness in the legs.
• Pain that doesn't improve with rest or form adjustments.
• Pain that significantly limits your daily activities.

Strategies to Prevent Lower Back Discomfort

To ensure your squats effectively target the intended muscles and minimize lower back strain, focus on these strategies:

• Master Proper Form:
  • Neutral Spine: Maintain a neutral spinal position from the start of the movement through the entire range of motion. Avoid excessive arching or rounding.
  • Bracing: Practice the "Valsalva maneuver" (taking a deep breath, bracing your core as if preparing for a punch, and holding it briefly during the eccentric and concentric phases) to create intra-abdominal pressure and spinal stability.
  • Hip Hinge: Initiate the squat by pushing your hips back slightly, followed by bending the knees. Think "sitting back" rather than just "dropping down."
  • Knees Out: Actively push your knees out to track over your toes, engaging the glutes and preventing knee valgus.
  • Controlled Descent: Control the eccentric (lowering) phase, maintaining tension and proper alignment.
• Strengthen Your Core: Incorporate specific exercises that target the deep core stabilizers, such as planks, bird-dogs, dead bugs, and anti-rotation exercises (e.g., Pallof press).
• Improve Hip and Ankle Mobility: Limited mobility in the hips and ankles is a common contributor to lower back compensation. Include mobility drills like:
  • Hip Flexor Stretches: (e.g., kneeling hip flexor stretch)
  • Glute Stretches: (e.g., pigeon pose, figure-4 stretch)
  • Ankle Dorsiflexion Drills: (e.g., ankle rock, elevated heel squats)
• Progressive Overload: Increase weight, reps, or sets gradually. Never sacrifice form for load. Start with bodyweight or light weights to perfect your technique before adding significant resistance.
• Listen to Your Body: Pay attention to how your body feels. If a movement causes pain, stop, reassess your form, reduce the weight, or choose an alternative exercise.

Conclusion

While the lower back is crucial for stabilizing the spine during a squat, it should not be the primary muscle group you "feel" working. If your lower back is experiencing significant discomfort, it's a clear indication to review your technique, assess your core strength and mobility, and potentially seek professional guidance. By prioritizing proper form and addressing any underlying limitations, you can ensure your squats are effective, safe, and contribute positively to your overall strength and well-being.