How to Fix Lower Back Pain from Squats – A Reddit-Inspired Guide


Lower back pain is a common complaint among weightlifters, especially those who perform squats. While squats are an excellent exercise for building lower body strength, they can put stress on the lower back if performed incorrectly. This can lead to pain, discomfort, and even injury. If you’re experiencing lower back pain from squats, it’s important to address the issue promptly to prevent further aggravation. In this article, we’ll explore the causes of lower back pain from squats, discuss common Reddit fixes, and provide evidence-based recommendations to help you alleviate pain and improve your squat form.

Lower Back Pain from Squats: Why this Happens and How to Avoid it

Causes of Lower Back Pain from Squats

Lower back pain from squats can arise from several factors, including:

  • Poor form: Incorrect squat technique, such as excessive lumbar flexion, can place undue stress on the lower back.
  • Weak core muscles: The core muscles provide stability and support for the spine. Weakness in these muscles can make it difficult to maintain proper alignment during squats.
  • Tight hamstrings: Tight hamstrings can pull the pelvis backward, tilting the spine into an extension position that can strain the lower back.
  • Overloading: Squatting with excessive weight without gradually increasing the load can strain the lower back.
  • Pre-existing back injuries: individuals with a history of lower back pain are more likely to experience pain during squats.

Reddit Fixes and Evidence-Based Recommendations

Reddit, a popular social media platform, offers a wealth of information and advice on various topics, including fitness and weightlifting. While some of the suggested fixes for lower back pain from squats on Reddit may be effective, it’s important to approach them cautiously and combine them with evidence-based recommendations to optimize your recovery and prevent further injury:

1. Improve Squat Form

  • Maintain a neutral spine by keeping your back straight and your core engaged throughout the movement.
  • Squat to a depth that is comfortable and allows you to maintain proper form.
  • Avoid excessive forward movement of the knees (knees shouldn’t extend beyond the toes) and ensure your feet are hip-width apart.
  • Engage your glutes and hamstrings throughout the movement by tucking your tailbone under and driving through your heels.

Lower Back Pain From Squats? Do THIS | Precision Movement

2. Strengthen Core Muscles

  • Incorporate core-strengthening exercises such as planks, side planks, and stability ball exercises into your routine.
  • Focus on engaging your abdominal and lower back muscles during these exercises.

3. Stretch Hamstrings and Quadriceps

  • Regularly stretch your hamstrings, quadriceps, and calves to improve flexibility and reduce muscle imbalances that can contribute to lower back pain.
  • Hold each stretch for at least 20-30 seconds and repeat 2-3 times.

4. Increase Squatting Frequency Gradually

  • Avoid overloading by squatting with excessive weight too soon.
  • Gradually increase the weight and frequency of your squats over time to allow your body to adapt and build strength safely.

5. Warm-Up Before Squatting

  • Before performing heavy squats, ensure you warm up with light cardio, dynamic stretching, and activation exercises for the hips, knees, and ankles.
  • Warm-ups prepare your body for the rigorous demands of squatting and reduce the risk of injury.

6. Consult a Healthcare Professional

  • If your lower back pain persists despite implementing these measures, consider consulting a health care professional, such as a physical therapist, chiropractor, or doctor, for further evaluation and treatment options.

How To Fix Lower Back Pain From Squats Reddit


Lower back pain from squats can be a frustrating issue for weightlifters. However, by addressing the root causes and implementing a combination of proven methods and Reddit-inspired fixes, you can effectively alleviate pain and enhance your squat form. Remember to prioritize proper technique, strengthen your core, improve flexibility, and progress gradually. If the pain persists, don’t hesitate to seek professional guidance for personalized recommendations and tailored treatment plans. By following these recommendations and practicing consistent self-care,

You May Also Like