How to squat without back pain? Explaining Causes and Means of Countermeasures

Squats are popular among a wide range of people from beginners to experts in muscle training. It is said to be the strongest leg training exercise in both body weight training and weight training, and most trainers would choose squats if they had to limit their leg training to only one exercise. However, squats can lead to lower back injuries if the form is done incorrectly. In this article, we will introduce the causes of squatting that can strain the lower back and how to prevent it.

What is squatting that causes lower back pain?

First, we will explain the causes of back injury from squats. It is important to know how to do squats correctly to ensure the benefits of squats.

Back pain due to squatting Cause 1: “Incorrect form is being used.

The angle of the hips is the most common mistake in squat form, and it is important not to round the hips and not to turn the hips too far back. In particular, the position of the pelvis is important. If the pelvis is tilted too far backward and too much load is applied, a lumbar disc herniation may occur. Also, warped hips, in which the pelvis is tilted forward, are easy to put a load on, so it is important to try to live in a correct posture on a regular basis to prevent the pelvis from becoming misaligned.

Back pain from squatting Cause 2: “The load is too strong and the back is overloaded.

Squats, one of the BIG3, tend to increase the intensity and load because of the high training effect, expecting too much effect. However, squats are one of the most injury-prone training exercises, so it is important to gradually increase the load while experimenting. To increase the load, not only the leg muscles but also the torso muscles are required, so train the entire body.

Back pain from squatting Cause (3) “You are unconsciously holding your breath.

It is easy to hold your breath when stepping, but this is detrimental to your training. You may feel that it is easier to exert force if you hold your breath, but in reality, you need to control your breathing together in order to control your force. Also, be aware that holding your breath and stepping on the floor can cause your blood pressure to rise quickly, which can damage your blood vessels.