5 Expert-Recommended Techniques to Avoid Lower Back Pain During Squats

Lower back pain is one of the most common complaints of fitness enthusiasts, especially when doing squats. It can be frustrating to experience discomfort during a workout that is meant to strengthen your lower body. Fortunately, there are expert-recommended techniques that you can use to avoid lower back pain during squats. These techniques not only help to prevent injury but also improve your form and overall performance. In this article, we'll explore five of the best techniques to help you perform squats without experiencing any lower back pain. Whether you're a beginner or a seasoned athlete, these tips will help you achieve your fitness goals and keep you pain-free. So, get ready to learn how to perfect your squatting technique and enjoy all the benefits that come with a stronger lower body!

Importance of proper form during squats

Before we delve into the techniques, it is essential to understand the importance of proper form during squats. Squats are a compound exercise that involves several muscle groups, with the primary focus being on the lower body. It is essential to maintain proper form during squats to avoid injury and get the most out of the exercise. Poor form can put unnecessary strain on your lower back, leading to discomfort and even injury.

When performing squats, make sure to maintain a neutral spine, engage your core muscles, keep your chest up, and control the speed of your movement. Additionally, it is crucial to use appropriate weights and warm-up properly beforehand and stretching your hips afterwards to avoid any discomfort or injury.

Technique 1: Engage core muscles

Engaging your core muscles is crucial when performing squats. But what does that exactly mean?

To engage your core muscles, take a deep breath and brace your abdominal muscles as if someone is about to punch you in the stomach. Using a weightlifting belt can be helpful to receive external feedback on how much you're bracing. You want your stomach muscles to push out against the weightlifting belt. Maintain this tension throughout the entire squatting movement. This will help stabilize your spine and prevent any unnecessary strain on your lower back. Note that taking and holding your breath in this manner is considered a valsalva maneuver. It is recommended that you use this strategy for heavier weights (70% of your 1 rep max) but not necessarily needed for lighter weights.

Technique 2: Keep your chest up

Keeping your chest up is another essential technique to avoid lower back pain during squats. When you lean forward too much, your lower back can become rounded, resulting in strain and discomfort. To prevent this, focus on keeping your chest up and your shoulders back throughout the entire movement.

Imagine that you are wearing a badge on your chest, and you want to keep it visible at all times. This will help you maintain proper form and avoid any unnecessary strain on your lower back.

Technique 3: Control the speed of your movement

Controlling the speed of your movement is critical when performing squats. Rapid movements can put unnecessary strain on your lower back, leading to discomfort and pain. To avoid this, focus on controlling the speed of your movement, both on the way down and on the way up.

Take a deep breath and brace your core muscles before descending into the squat. Control the descent, and once you reach the bottom of the squat, pause for a moment before driving back up. This will help you maintain proper form and avoid any unnecessary strain on your lower back. Pausing at the bottom has the added benefit of strengthening your legs and glutes at the most difficult portion of the movement, allowing you to get stronger over time.

Technique 4: Use appropriate weights

Using appropriate weights is crucial when performing squats. Using weights that are too heavy can put unnecessary strain on your lower back, leading to discomfort and pain. On the other hand, using weights that are too light may not provide the necessary stimulus to strengthen your lower body.

To determine the appropriate weight, start with a weight that is manageable but challenging. It is recommended that you choose a weight so that you can complete each set with 2-3 reps left in reserve, especially if you're just a beginner. For those familiar with an RPE scale (rate of perceived exertion), aim for a 6-8 RPE.

Technique 5: Warm up and stretch properly

Warming up and stretching properly is essential to avoid lower back pain during squats. A proper warm-up helps to increase blood flow to your muscles, making them more pliable and less prone to injury. Additionally, stretching helps to increase your range of motion, allowing you to perform squats more effectively.

Before performing squats, start with 5-7 minutes of light cardio to increase your heart rate and warm-up your muscles. This can be an elliptical, jogging, rower, bike, or uphill walking. Follow this with dynamic stretching, such as leg swings and hip circles, to increase your range of motion. After your workout, target stretches for your hip flexors, glutes, hamstrings to maintain flexibility of the hips. Good mobility through the hips is imperative for a healthy back and efficient squat movement.

Common mistakes to avoid

While proper form and technique are essential to avoid lower back pain during squats, there are also some common mistakes to avoid. These include:

- Rounding your lower back

- Leaning too far forward

- Arching your lower back excessively

- Using weights that are too heavy

- Failing to warm up and stretch properly

By avoiding these common mistakes, you can ensure that you are performing squats correctly and avoiding any unnecessary strain on your lower back.

Conclusion

Lower back pain during squats can be frustrating, but with the right techniques, it is possible to avoid this discomfort and perform squats effectively. Engaging your core muscles, keeping your chest up, controlling the speed of your movement, using appropriate weights, and warming up and stretching properly are all essential techniques to help you avoid lower back pain during squats. Additionally, if you do end up experiencing continued lower back pain with squatting, it is recommended to consult a trained physical therapist. By following these tips, you can strengthen your lower body and achieve your fitness goals. Happy lifting!