If squats are causing you back pain, you may be performing them incorrectly. If regardless of your efforts you're unable to perform a squat correctly, discontinue attempting squats on your own and seek hands-on assistance from a licensed personal trainer.
Technique
To protect your back during a squat, your spine needs to be flexible and straight. Perform a proper squat by using a wall and chair. Face the wall with chest and toes touching the wall. Place a chair about 8 inches behind you. Spread your legs so your feet are slightly wider than your shoulders. Place your palms on the wall in front of you and move your body slowly down so your rear barely touches the chair. Pull your hips forward to a standing position.
Considerations
If you are doing squats with a barbell, you pose an additional risk of back trauma if you squat incorrectly, because the extra weight is pressing your spine downward. Keeping your legs, abs and back muscles strong can help you correctly perform squats because abdominal and back muscles will protect your spine. Your legs will help stabilize your body during your squats. Hold your breath during the effort portion of a squat, to stabilize your spine. Wear a weight-lifting belt around your waist anytime you lift more than your body weight. Stretch your back muscles before and after performing squats to increase your spine's flexibility and reduce your risk of injury.
Injury
While performing a squat, the most common mistake people make is leaning over too far so excess weight is lifted by the back and not the legs and hips, according to the American College of Sports Medicine. Back pain from squats may cause muscle aches, shooting pains, stiffness and the inability to stand straight. Sprains can occur if you twist your back while placing force on the spine or lift weight improperly; however, if you are performing a squat correctly this twisting action should not happen. Back pain is most common for older individuals and people who are not physically fit.
Treatment
Exercise is often the best treatment to quickly diminish back pain. Do not attempt squats or heavy lifting when back pain is present but instead walk on a treadmill, swim or perform low-intensity aerobics. For immediate relief, a hot or cold pack can help. Ice reduces inflammation by decreasing blood vessels. Heat provides relief by dilating blood vessels, which speeds up the transport of oxygen to muscle tissue. An over-the-counter acetaminophen or ibuprofen can also be used. According to the National Institute of Neurological Disorders and Stroke, you should contact your doctor if pain does not respond to home treatment within 72 hours.
