Does squatting hurt your lower back?
Feb 25, 2023
Source: Cainiu Health
Dr. Lin Yunfei
Introduction
Whether squats harm the lower back generally depends on the correctness of the movement. If squats cause pain, it is advisable to temporarily stop exercising and rest in bed. Applying a hot water bottle or warm towel to the painful area may help, as can using liniment oil. People with pre-existing back problems are advised against performing squats; however, they may attempt them after undergoing proper, scientific training.
Whether squats harm the lower back generally depends on the correctness of the movement.
1. Not harmful to the lower back
Some fitness enthusiasts include squats as part of their workout routine because performing squats during exercise typically does not damage the lower back. To ensure squats do not hurt the back, it's essential to maintain proper form—keeping the back arched slightly backward (neutral spine), upright, and locked throughout the movement. Most cases of lower back injury during squats result from incorrect technique.
2. Harmful to the lower back
The lumbar spine has a natural forward curvature (lordosis). During squats, this natural curve may be reversed or compromised, and prolonged improper execution can lead to strain or injury of the lower back muscles, resulting in pain. Individuals who already have existing lower back pain should avoid squats to prevent worsening their condition. If squatting causes pain, it's advisable to temporarily stop exercising, rest in bed, apply a hot water bottle or warm towel to the affected area, or use topical analgesic oils such as loxion oil.
People with pre-existing lower back problems should avoid squat exercises unless they have received proper guidance and training, after which they may cautiously attempt squats.
