How to Fix Lower Back Pain From Squats

man-and-woman-with-lower-back-pain-after-squats

Many people experience lower back pain after squats, which can put a damper on their workout routine and overall progress. However, squats are one of the most effective exercises for building lower-body strength and improving overall fitness. So what’s the solution when it comes to fixing this type of pain?

The good news is that lower back pain from squats is manageable and often preventable. Keep reading to learn what causes lower back pain after squats, find practical strategies to fix and prevent it, and get answers to common questions about squat-related back pain.

Why Do I Have Lower Back Pain After Squats?

Lower back pain after squats can happen for several reasons, and understanding the root cause is the first step toward finding relief. The symptoms you experience depend on how often you work out, your form, your fitness level, and your flexibility. Being aware of what causes lower back pain from squats will help you stay safe while training.

Common causes of lower back pain after squatting include:

  • Poor form and technique: When your knees cave inward, your chest rounds forward, or your lower back rounds at the bottom of the squat, you put unnecessary stress on your spine.

  • Weak core muscles: If your core isn't strong enough, your lower back has to compensate, which can lead to pain and discomfort.

  • Limited hip and ankle mobility: When your hips or ankles are tight, your body compensates by overextending your lower back to achieve proper squat depth. This puts more stress on your lumbar spine than it should.

  • Excessive weight or increasing load too quickly: Adding too much weight before your body is ready can overwhelm your stabilizer muscles and place excessive pressure on your lower back.

  • Insufficient warm-up or recovery: Jumping into heavy squats without warming up your muscles and joints increases your risk of getting injured. Not allowing enough recovery time between intense sessions also prevents your back from healing properly.

How to Fix Lower Back Pain From Squats

Determining how to fix lower back pain from squats depends on the severity of your pain and personal preference. What works for you may not work for someone else. Recognizing the pain early and addressing it immediately helps prevent it from getting worse.

Consider these tips for how to fix lower back pain from squats:

  1. Improve your core strength

  2. Focus on proper technique and form

  3. Increase mobility and flexibility

  4. Modify your squat variation 

1. Improve Your Core Strength

A strong core is important for preventing lower back pain after squats. Your core muscles stabilize your spine and help maintain proper form throughout the movement. When your core is weak, your lower back has to do extra work, and it can lead to pain and potential injury.

Incorporate easy core strengthening activities into your routine at least three times per week. For example, planks are excellent for building core endurance. Hold a plank position for as long as possible while maintaining a straight line from your head to your heels. Glute bridges are another fantastic option that strengthens your glutes, lower back, and abs simultaneously. Lie on your back, bend your knees, and press through your heels to raise your hips until your body forms a straight line.

2. Focus on Proper Squat Form and Technique

Correcting your squat form is one of the best ways to prevent and fix lower back pain from squats. Start with your chest upright and your gaze forward to naturally keep proper spinal alignment. Your knees should track over your toes, and your hips should drive the movement. Think of pushing the ground away with your legs rather than just bending your knees.

Take time to practice with lighter weights or even just your bodyweight. Film yourself squatting from the side to check your form and identify any compensation patterns. Many gym members are happy to offer feedback for your benefit. You can also consider working with a qualified personal trainer if you're unsure about your technique. Correcting form issues now will save you from recurring lower back pain after squats down the road. It’s one of the easiest injury prevention tips for a safer workout routine.

3. Increase Mobility and Flexibility

Limited mobility in your hips and ankles often leads to lower back pain from squats because your body compensates by over-extending your lumbar spine. Taking time for stretching and mobility work can improve your squat pattern and reduce excess stress on your back.

Focus on hip flexor stretches, hamstring stretches, and calf stretches before and after your workouts. Do dynamic stretches like leg swings and walking lunges before squatting, and hold static stretches for 20 to 30 seconds after your session. Foam rolling your quads, glutes, and calves can also help improve mobility and reduce muscle tightness that contributes to poor squat mechanics. Using other recovery tools like a zero gravity chair for back pain relief keeps your body loose and prevents issues like Delayed Onset Muscle Soreness (DOMS).

4. Modify Your Squat Variation

If your lower back pain after squats continues, try experimenting with different squat variations. Box squats reduce squat depth and make it easier to keep your torso upright, taking the excess pressure off your lower back. Leg press machines let you do leg strengthening without needing the same core stability as barbell squats.

These squat alternatives let you keep training your legs while giving your lower back time to recover. As your pain improves, you can gradually reintroduce traditional squats with proper form and lighter loads.

Prioritize Recovery For Back Pain Relief After Squatting

Recovery is just as important as your squat technique when it comes to reducing lower back pain after squats. A simple, consistent plan helps calm inflammation, loosen tight muscles, and restore proper movement patterns so you can train with confidence. 

Try these recovery habits to support healing to help prevent recurring lower back pain from squats after discussing with your physician:

  1. Rest and recover after working out

  2. Apply heat and ice therapy

  3. Use a zero gravity chair for back pain relief

1. Rest and Recovery After Working Out

One of the most important steps for how to fix lower back pain from squats is having a post workout recovery routine. This doesn't have to mean complete bed rest. Staying active actually increases blood flow to the affected area, which promotes healing. Instead, take a break from heavy squat training for a few days to a couple of weeks, depending on how severe the pain is.

While you're recovering from lower back pain after squats, focus on low-impact exercises like walking, swimming, or gentle yoga. These activities keep your body moving without placing excessive stress on your lower back. If your pain doesn't improve after a week or two, it's time to consult with a healthcare provider.

2. Apply Ice and Heat Therapy

Using ice and heat therapy is an effective way to manage lower back pain from squats. During the first 48 to 72 hours, apply ice to reduce inflammation and numb nerve endings. After that, switch to heat therapy for faster tissue healing and to relieve tight muscles. You can use a heating pad, warm towel, or relax in a heated zero gravity chair.

This timing approach works because ice addresses the acute inflammatory response while heat helps with longer-term recovery. Alternating between the two throughout your recovery can provide consistent relief and support the healing process.

Additional Info: Looking for more methods to recover after exercising? Check out our guide on how to relieve muscle pain after workout sessions after this article.

3. Use a Zero Gravity Chair for Back Pain Relief

Adding a zero gravity chair to your recovery routine can help relieve lower back pain after squats by reducing spinal loading and encouraging relaxation. The reclined, weight‑neutral position promotes circulation, eases muscle tension in the lumbar area, and can make heat therapy more comfortable and consistent. Use your chair for 15–20 minutes after training or on rest days, pairing it with gentle diaphragmatic breathing or a heating pad for added relief. This small upgrade to your post‑workout routine supports faster recovery so you can return to squats with better form and less discomfort.

Create a Plan to Reduce Lower Back Pain From Squats

Lower back pain from squats doesn’t have to derail your training, but it’s important to focus on small changes and follow the advice of your physician. By dialing in your squat form, building core strength, improving hip and ankle mobility, and pacing your load increases, it’s possible to fix lower back pain from squats and keep it from coming back. Start with lighter weights, film a few sets to check your technique, and add recovery staples like heat, ice, and mobility work after your workout sessions. 

With a smart plan and consistent practice, lower back pain after squats can become manageable, so you can keep progressing, feel stronger, and lift with confidence.

FAQ About Squatting and Lower Back Pain

Can squats cause lower back pain?

Yes, squats can cause lower back pain if performed with poor form, excessive weight, weak core muscles, or limited mobility. However, squats don't have to cause pain when done correctly.

What are squat variations to reduce lower back stress?

Box squats, leg presses, goblet squats, and Bulgarian split squats are alternatives that reduce lower back stress while still providing effective leg training. These variations require less stability and encourage better posture.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it's compatible with your needs.

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