Woman performing a squat exercise using a weight bench in a gym.
·

Why does my back hurt when I squat: Understanding and Preventing Back Pain

Why does my back hurt when I squat? This is a common question asked by fitness enthusiasts and beginners alike. Squats are a highly effective exercise for building lower body strength, but they can sometimes lead to discomfort and pain in the lower back. If you've experienced this, you're not alone and, fortunately, there are ways to identify and tackle the issue.

Shop and Begin Your Fitness Journeyat Major Fitness - Enjoy 24 Install-ment Plans Now!

Understanding the Mechanics of Squatting

Squats target the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Proper form is crucial for maximizing the benefits and minimizing the risks. During a squat, your spine should remain in a neutral position, your chest upright, and your knees aligned with your toes. Any deviation can put undue stress on the lower back.

Common Causes of Back Pain During Squats

  • Poor Form: One of the primary reasons for back pain is improper form. Arching the back or leaning too far forward shifts the weight unevenly.
  • Weak Core Muscles: The core plays a significant role in stabilizing the spine. A weak core can lead to instability, causing the lower back to bear more load.
  • Inadequate Warm-Up: Not preparing your body with a proper warm-up can leave your muscles tight and unprepared for the movement.
  • Excessive Weight: Lifting weights that are too heavy can compromise your form and put stress on the back.
  • Mobility Issues: Limited ankle, hip, or thoracic mobility can affect your squat depth and mechanics, leading to compensatory movements that strain the back.

Identifying Poor Form

Ensuring proper form is essential. Here are some common mistakes and how to correct them:

  1. Butt Wink (Posterior Pelvic Tilt): Your lower back tucks under as you descend. To correct this, improve your hip and ankle mobility and engage your core throughout the movement.
  2. Forward Lean: Bending too much at the hips. Focus on keeping your chest up and your back straight. Use your hips and knees to lower yourself.
  3. Heels Lifting Off the Ground: Indicates tight calf muscles or poor ankle mobility. Work on ankle stretches and use a slightly wider stance if needed.

Strengthening the Core

Your core is the foundation for a stable squat. Incorporate the following exercises to strengthen your core:

  • Planks: Hold a plank position for 30-60 seconds. Focus on maintaining a neutral spine.
  • Dead Bugs: Lie on your back, extend your arms and legs, and alternate lowering opposite limbs while engaging your core.
  • Bicycle Crunches: Lie on your back, bring opposite elbow to knee in a cycling motion.

Warming Up Effectively

An effective warm-up prepares your muscles for the workout ahead. Include:

  • Dynamic Stretches: Leg swings, hip circles, and arm swings to increase blood flow.
  • Activation Exercises: Glute bridges, bodyweight squats, and lunges to engage target muscles.
  • Mobility Drills: Ankle and hip mobility exercises to enhance range of motion.

Improving Mobility

Mobility issues can hinder your squat form. Stretching and mobility work can help:

  • Ankle Stretch: Kneel and lean forward, keeping the heel on the ground.
  • Hip Flexor Stretch: Kneel on one knee, push hips forward, and hold.
  • Thoracic Extension: Use a foam roller to stretch the upper back.

Finding the Right Weight

Lifting heavy can be tempting, but it's crucial to use a weight that allows you to maintain proper form:

  • Start with bodyweight squats to master the movement.
  • Gradually add weight, ensuring you can perform the exercise correctly.
  • Focus on progressive overload, increasing weight as you build strength.

Seeking Professional Help

If back pain persists despite self-corrective efforts, it may be time to seek professional help:

  • Personal Trainer: A certified trainer can provide personalized guidance on form and progression.
  • Physiotherapist: A physiotherapist can address underlying mobility or strength issues contributing to pain.

In addition, when used with Major Fitness' Smith Machine, it is suitable for high-weight training such as Smith squats, helping to effectively improve leg and hip strength while ensuring safety and stability. Learn more.

Addressing the question of "why does my back hurt when I squat" involves a comprehensive approach that includes understanding proper form, strengthening the core, warming up effectively, and improving mobility. By being mindful of these factors, you can enjoy the benefits of squatting without the discomfort of back pain. Remember, consistency and attention to detail are key to a safe and effective workout regimen.


Best sellers

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym Major Fitness smith machine home gym spirit b52

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
Regular price
From $1,499.99
Sale price
From $1,499.99
Regular price
$1,499.99
Unit price
 per 
Major Fitness F22 Power Rack All-In-One Home Gym Major Fitness F22 Power Rack All-In-One Home Gym

Major Fitness F22 Power Rack All-In-One Home Gym

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
Regular price
From $929.99
Sale price
From $929.99
Regular price
$929.99
Unit price
 per 
MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench  The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!  When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
Regular price
From $219.99
Sale price
From $219.99
Regular price
$259.99
Unit price
 per 
MAJOR FITNESS Rack Mounted Leg Extension MAJOR FITNESS Rack Mounted Leg Extension

MAJOR FITNESS Rack Mounted Leg Extension

The MAJOR Multi-Function Pad, transcending a typical gym seat, offers enhanced support to your training routine. Multi-functional pad for versatile use Fast & easy setup Extensive adjustability for diverse users Boost exercise effectiveness
Regular price
$389.99
Sale price
$389.99
Regular price
$389.99
Unit price
 per 
MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness

MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity:16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
Regular price
$316.99
Sale price
$316.99
Regular price
Unit price
 per 
MAJOR FITNESS 4ft Olympic EZ Curl Barbell MAJOR FITNESS 4ft Olympic EZ Curl Barbell

MAJOR FITNESS 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
Regular price
$119.99
Sale price
$119.99
Regular price
$149.99
Unit price
 per 

Recommended

How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat

The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You

No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym


Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.