Have lower back pain from squats?

Here are five reasons why, plus how to fix it, according to fitness experts.

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Squats are a staple workoutand its easy to see why.

woman sweating in the gym

assistant professor at Tufts University School of Medicine’s doctor of physical therapy program

Known as acompound exercise, they work several muscle groups all at once.

Theyre also afunctional movementbecause they mirror activities we do in everyday life.

Squats can also be a source of lower back pain for some people if not done properly.

Woman walking on a treadmill at the gym.

However, these mistakes can usually be corrected so you might enjoy all thebenefits squats have to offer.

Engage and brace your core as you keep your chest square.

Push your hips back as you descend, bending your knees as if youre going to sit down.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

If you are, here are common reasons why it might be happening and how to fix them.

You dont keep your back neutral

As you squat, check to see if your upper back is curving.

Remember, its key to keep a neutral spine and a square chest throughout the movement.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

assistant professor at Tufts University School of Medicine’s doctor of physical therapy program

Overarching or overextending the back can also place too much stress on your low back and spine.

Engaging your core to maintain a neutral spine and initiating the movement with your hips will help avoid this.

However, a neutral spine may not necessarily mean straight for you.

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This is also known as a neutral spine, and it helps distribute force more evenly.

Neutral looks a little different for everyone, due to anatomical differences.

You lift your heels off the floor

Imagine adhering your feet into the ground as you squat.

Its essential that the heels stay in contact with the floor throughout the entire movement, Kendter says.

Press up through the heels, both the balls of the feet, and the toes.

A common test for lack of ankle mobility is if you cant squat without lifting your heels.

The normal range of motion for ankle mobility is between 10 and 20 degrees.

Kathryn Sawyer, PhD

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(Try thesestretches for tight hipsto start moving better in just 12 minutes.)

Ideally, the knees should stay in alignment with the toes throughout the movement.

If this is difficult for you, you may need to work on improving your glute and hip strength.

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A common mistake that can cause lower back pain during squats is using excessive weight, Kendter says.

It is important, however, to gradually work up to heavier loads to avoid injury and pain.

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