Why Do Squats Make Me Feel a Burn In My Lower Back: Explained)

Squats are a popular exercise known for their ability to target multiple muscle groups and provide a challenging workout.

However, some individuals may experience a burning sensation in their lower back while performing squats.

This article aims to explore the reasons behind this discomfort and provide insights into how to address it effectively.

Whether you are a fitness enthusiast or someone who wants to incorporate squats into your workout routine, understanding why squats can cause a burn in your lower back is essential.

 

If you feel a burn in your lower back during squats, it could be due to poor posture, weak core muscles, imbalanced muscle development, or lack of hip mobility. To address these issues, focus on maintaining proper form, strengthen your core, balance muscle development, and improve hip mobility through targeted exercises. Consult a fitness professional or healthcare provider for personalized guidance.

Poor posture.

Maintaining proper posture during squats is essential to ensure proper alignment of your spine and reduce stress on your lower back.

When your back is not straight and you round your lower back, it can lead to several issues:

Increased stress on the lumbar spine:

Rounding your lower back during squats can place excessive stress on the lumbar spine, the region of your lower back that naturally curves inward. This excessive stress can strain the muscles, ligaments, and discs in your lower back, causing discomfort or pain.

Reduced stability:

Proper posture, with a straight back, provides stability to your spine. When you round your lower back, it compromises the stability of your spine, making it more vulnerable to injury or discomfort.

Muscle imbalances:

Rounding your lower back shifts the load from your leg muscles to your lower back muscles. This can create imbalances in muscle activation and development.

Your lower back muscles may be overloaded while your leg muscles are underutilized, which can lead to lower back pain.

To illustrate proper posture during squats, here are a few key points to remember:

• Start with your feet shoulder-width apart, toes pointed slightly outward.
• Keep your chest lifted and your shoulders back.
• Engage your core by pulling your navel toward your spine.
• Initiate the squat by bending at your hips and knees simultaneously.
• Lower your body by pushing your hips back and keeping your knees in line with your toes.
• Aim to lower your hips until your thighs are parallel to the ground, or slightly below, while maintaining a straight back.
• Push through your heels and drive your hips forward to return to the starting position.

Maintaining proper posture throughout the squat, you ensure that the load is distributed correctly among your leg muscles and minimize stress on your lower back.

It’s important to practice proper form consistently and, if needed, seek guidance from a qualified fitness professional to ensure you’re performing squats correctly and safely.

Weak core muscles.

Having weak core muscles can contribute to lower back pain during squats because the core muscles play a crucial role in stabilizing your spine and maintaining proper alignment.

When your core is weak, it can lead to the following issues:

Lack of spinal support:

The core muscles, including the abdominals and lower back muscles, provide support and stability to your spine.

If they are weak, they may not effectively support your spine during squats, leading to excessive stress and strain on the lower back muscles.

Compensation from other muscles:

When your core is weak, other muscles, such as the erector spinae (the muscles along your spine), may try to compensate by taking on a larger load.

This can lead to overworking these muscles, resulting in fatigue and potential lower back pain.

Loss of form and control:

Weak core muscles can compromise your ability to maintain proper form during squats.

As a result, your spine may round or excessively arch, increasing the risk of lower back pain and injury.

To address weak core muscles and reduce lower back pain during squats, consider the following exercises and techniques:

Planks:

Planks are effective for strengthening the entire core, including the abdominals, obliques, and lower back muscles. Start with a basic plank, and gradually increase the duration and difficulty as you progress.

Dead Bugs:

This exercise targets both the abdominals and lower back muscles. Lie on your back with your arms and legs raised, and then lower one arm and the opposite leg while keeping your core engaged. Alternate sides and repeat.

Russian Twists:

Sit on the ground with your knees bent and feet raised slightly off the floor. Hold a weight or medicine ball in your hands and twist your torso from side to side, engaging your core throughout the movement.

Stability Ball Exercises:

Incorporate exercises using a stability ball, such as ball planks, ball bridges, or ball roll-outs, to challenge and strengthen your core muscles.

Focus on core engagement during squats: Prioritize engaging your core muscles throughout the entire squat movement. This will help stabilize your spine and reduce the load on your lower back.

Remember to start with proper form and progress gradually as you build strength in your core muscles.

It’s advisable to consult with a fitness professional to ensure you’re performing exercises correctly and receive personalized guidance for addressing weak core muscles and reducing lower back pain during squats.

 

Imbalanced muscle development.

When there is an imbalance in muscle development between your leg muscles, such as the quadriceps and glutes, and your lower back muscles, it can lead to additional strain on your lower back during squats.

Here’s how this muscle imbalance can contribute to discomfort:

Unequal force distribution:

Squats require the coordination and activation of various muscle groups, including the quadriceps, glutes, and lower back muscles.

When your leg muscles are significantly stronger than your lower back muscles, they may generate more force during the squat movement.

This can result in an uneven distribution of force, with a greater load placed on your lower back muscles, potentially causing discomfort or pain.

Lack of support and stability:

Your lower back muscles play a crucial role in stabilizing your spine during squats.

If they are relatively weaker compared to your leg muscles, they may struggle to provide sufficient support and stability.

This can lead to excessive stress on the lower back and an increased risk of discomfort or injury.

Compensation and poor form:

In the presence of muscle imbalances, your body may naturally try to compensate by altering your squat form.

For instance, you may unintentionally lean forward or round your lower back to rely more on your leg muscles, which can further exacerbate the strain on your lower back.

To address muscle imbalances and reduce lower back discomfort during squats, consider the following strategies:

Strengthen your lower back muscles:

Incorporate exercises that specifically target your lower back muscles, such as hyperextensions, back extensions, or Superman holds.

Gradually increase the resistance or difficulty to promote muscle growth and improve balance.

Focus on glute activation:

Ensure proper activation and engagement of your glute muscles during squats.

This will help distribute the workload between your leg muscles and lower back, reducing strain on the latter.

Exercises like glute bridges or hip thrusts can help strengthen the glutes.

Implement a well-rounded strength training program:

Include a variety of exercises that target all major muscle groups, including the legs, core, and lower back. This can help promote balanced muscle development and reduce the risk of imbalances that lead to lower back pain.

Seek professional guidance:

Consulting with a qualified fitness professional or physical therapist can provide you with personalized advice and exercise recommendations to address your specific muscle imbalances and optimize your squat technique.

Remember, it’s important to progress gradually, maintain proper form, and listen to your body.

If you continue to experience persistent pain or discomfort in your lower back during squats, it’s advisable to consult with a healthcare professional for a proper evaluation and guidance.

 

Lack of hip mobility.

When you have insufficient hip mobility, it can lead to lower back pain during squats.

Limited mobility in the hip joints can affect your ability to perform squats with proper form and place unnecessary stress on your lower back.

Here’s how this lack of hip mobility can contribute to discomfort:

Incomplete range of motion:

Squats require a good range of motion in the hips to perform the movement correctly. If your hip joints are tight and lack flexibility, it can restrict your ability to squat to the desired depth.

As a result, you may compensate by rounding your lower back or shifting your weight forward, increasing the strain on your lower back.

Compensation from other areas:

When your hips are tight, your body may compensate by relying more on your lower back to achieve the squat movement. This compensatory pattern can place excessive stress on the lower back muscles, leading to discomfort or pain.

Increased stress on the lumbar spine:

Limited hip mobility can affect your squat mechanics and lead to a forward tilt of the pelvis, which places additional stress on the lumbar spine.

This increased stress can strain the muscles, ligaments, and discs in the lower back, contributing to pain or discomfort.

To address lack of hip mobility and reduce lower back pain during squats, consider the following strategies:

Hip mobility exercises:

Perform exercises that target the hip joints, such as hip flexor stretches, deep squats, pigeon pose, or butterfly stretches.

These exercises can help improve the flexibility and range of motion in your hip joints, allowing you to perform squats with better form.

Dynamic warm-up:

Prior to squats, incorporate a dynamic warm-up routine that includes movements like leg swings, hip circles, or lunges to warm up and prepare your hip joints for the squatting motion.

Incorporate mobility drills:

Include mobility drills that specifically target the hip joints, such as lateral lunges, sumo squats, or hip rotations, to improve your hip mobility and increase your ability to perform squats with proper form.

Gradual progression:

Start with squats at a comfortable depth that you can achieve with good form. As your hip mobility improves, gradually increase the depth of your squats while maintaining proper form and control.

Consult a professional:

If you’re struggling with hip mobility issues or experiencing persistent lower back pain during squats, consider seeking guidance from a qualified fitness professional or physical therapist.

They can assess your mobility limitations and provide targeted exercises and recommendations to improve your hip mobility and reduce lower back discomfort.

Remember to listen to your body, avoid forcing movements beyond your current capabilities, and prioritize gradual progress in improving hip mobility.

Conclusion.

In conclusion, experiencing a burn or discomfort in your lower back during squats can be attributed to various factors. Poor posture, weak core muscles, imbalanced muscle development, and lack of hip mobility are common contributors. It’s important to address these issues to perform squats with proper form and reduce the strain on your lower back.

Maintaining proper posture, engaging your core, and focusing on balanced muscle development are crucial for squatting safely.

Strengthening your core and lower back muscles, improving hip mobility through specific exercises, and seeking guidance from fitness professionals can help alleviate lower back pain during squats.

Remember that everyone’s body is unique, and it’s essential to listen to your body’s signals. If you experience persistent or severe pain during squats, it’s advisable to consult with a healthcare professional for an accurate diagnosis and personalized recommendations.

By prioritizing proper form, gradual progress, and targeted exercises, you can optimize your squatting technique and reduce the discomfort in your lower back.