Avoiding Low Back Injuries With Squatting

Let’s talk about three tips to get rid of lower back pain from squats. In most cases, pain from squatting comes down to technical errors—whether the pain is in the lower back or in the knees. Sometimes, lower back pain can actually originate from the hips. Understanding proper form and technique is crucial for avoiding injuries and ensuring long-term progress in your strength training.

1. Master Your Hip Hinge and Brace Your Core

A common mistake lifters make is allowing excessive forward lean due to poor hip mobility or weak core engagement. To avoid this:

• Engage Your Core: Before descending, brace your core as if preparing for an impact.
• Use a Proper Hip Hinge: Initiate the movement by pushing your hips back slightly before bending the knees.
• Maintain a Neutral Spine: Avoid excessive arching or rounding of the lower back to reduce unnecessary stress.

2. Foot Positioning and Mobility Matter

Your stance plays a huge role in squat mechanics. If your feet are not positioned correctly, it can lead to compensatory movement patterns that stress the lower back.

• Adjust Your Stance: Experiment with a wider or slightly turned-out foot position to accommodate your hip anatomy.
• Improve Ankle Mobility: Limited ankle mobility can cause excessive forward lean, placing more strain on the lower back.
• Activate the Glutes: Weak glutes can cause instability, leading to over-reliance on the lower back muscles.

3. Load Progression and Volume Management

Squatting with excessive weight or poor recovery can contribute to back pain over time. Managing load and volume is essential to staying injury-free.

• Prioritise Quality Over Load: If your form breaks down under heavy weight, reduce the load and focus on technique.
• Control Your Eccentric Phase: Lowering with control prevents excessive lumbar strain and improves squat efficiency.
• Recover Adequately: Incorporate mobility work, stretching, and strength balance exercises (like single-leg work) to support healthy movement patterns.

Final Thoughts

Lower back pain from squatting is often a symptom of poor mechanics, inadequate mobility, or improper loading. By focusing on core engagement, stance, and progressive overload, you can squat safely and effectively while minimising the risk of injury. If pain persists, consider consulting a physiotherapist to identify and address any underlying issues.