by Vicky bhadoria
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Maybe you’ve heard about the lower back pain from squats or deadlifts and how they can give you lower back pain. In this article, we’ll give you detailed information about squats and deadlifts, how you can take precautions and do these exercises the correct way.

What are Squats?

Firstly, let us know some things about squatting. A squat is a strength exercise where a person lowers their hips from a standing position then stands back up. This takes lots of effort from your abdominal plus your lower back muscles especially this-MULTIFIDUS, SPINAIS, LONGISSIMUS, AND QUADRATUS lumborum.

lower back pain from squat
#source: google images

Squats are considered a vital exercise to enhance the strength and size of the lower body muscles as well as developing the abdominal muscles. The squat is one of the three lifts in POWERLIFTING, Together with deadlift and bench press.

 What are Deadlifts?

lower back pain from deadlift
#source: google images

The deadlift is a compound exercise that helps in improving lower back muscle strength. In which a person has to lift a loaded barbell off the ground to the hips, the torso should be perpendicular to the floor. The back muscles involved in the deadlift are quadriceps femoris, hamstring, trapezius, lats, and erector spinae.

Why lower back pain from squats?

Barbell back squats are the main cause of lower back pain as you have to carry a load of weights across the back. This requires a lot of mobility in the mid-back which peoples mostly lack in. And because of lack of mobility, a person who is squatting starts doing it in incorrect form and bends his torso( central part of the body ) towards forwarding too much which results in injury in the lower back that causes the pain.

Also read, What benefits you can get from joining the gym?

Correct form to avoid injuries

It is very important to do squats in the correct form to avoid any type of injury. So here I am telling you the correct form of doing squats. The first thing while squatting is always check your barbell is placed a little below your deltoids which will not hurt your shoulders if you are going heavy.

avoid lower back injuries from squats
#source: google images

The correct form of doing squats- sit back, make sure to move your hips backward, don’t bend your knees too much keep them in line with your toes keep your knees a little wide-open. And as for the upper body remember to look straight ahead and never round your back. Keep your chest up and core tight to avoid injuries.

Some points to remember for avoiding injuries are as follows-

  • Improve your overall core strength and flexibility.
  • Always use training equipment such as a Lifting Belt.
  • Use appropriate footwear.
  • Don’t do ego lifting.
  • Keep your weights according to your strength.
  • Don’t do over repetition.
  • If your back is already sore take a rest for some days.
  • Always check your form is correct or not.
  • Do deadlifts and squats under some expert’s guidance.
  • Maintain proper posture.
  • Carry less weight.
  • Do Stretching.

You should also read our article about Top 10 lower back pain relief products on a budget!

Lower back pain from Deadlift-

Major injuries of the lower back are caused by a deadlift due to improper form. Pulling back the heavy barbell creates stress on your lower back muscles results in a strain of the lumbar ( lower spine ) region. Pull the barbell or complete your lift by squeezing the gluteal ( hips ) muscles. Don’t round your back keep your chest always up looking straight ahead and yes keep your torso behind the barbell not too behind not too far.

 How to fix lower back pain from Squats and Deadlifts?

If the back pain is mild it can be resolved using medications like anti-inflammatory drugs and pain killers. You can apply some heat to that particular area to reduce the pain. To avoid the lower back pain from squats or deadlifts you need to keep your lower back Neutral by keeping your chest up and avoid having a rounded back as it can lead to a Sore Back. If you still get a sore back and you don’t want to go for medication there are other ways to get rid of that lower back pain. Such as-

  • You can have a physical therapy session.
  • Can apply some cold or hot compress to the affected area.
  • Can use pain relief creams or sprays for example – moov or volini.
  • Take a good rest for at least one week if the pain is too much.


  • Partial Crunches
  • Hamstring stretches
  • Cat and camel
  • Side plank
  • Back extension exercises
  • Hyperextension

Things to remember after doing Squats and Deadlift

Whenever you have a heavy squat or deadlift session always remember to take a rest of 10 to 15 minutes after your last set to get ready for stretching because while doing squats and deadlift your muscle tissues break down and you have soreness in your muscles. Keep your muscles relaxed after having an intense workout session.

Why stretching is important?

Stretching is the most important thing after every workout especially after squats and deadlifts because it keeps the muscles flexible, healthy, and strong, and to maintain the range of motion in joints we need that flexibility. By doing stretching regularly the chances of getting an injury becomes very less because of the flexibility and strong muscles. Without stretching muscles shorten and become tight. Then when you work on the muscles they are weak and unable to extend all the way. So, keep doing the stretching for at least 15 minutes daily even you working out or not because flexible peoples are more active.

Hope this article will help You


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