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  1. #1
    Registered User ben_j's Avatar
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    Lower back is sore after SQUAT

    My lower back is sore after doing squat

    i dont feel pain and I pretty sure my form is good , is it normal or i should change something.
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  2. #2
    I'll burn your fkn house JACKIECHANFAN's Avatar
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    It's your form.
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  3. #3
    Kinesiology Professor HCS's Avatar
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    Originally Posted by JACKIECHANFAN
    It's your form.

    Yep, I bet you're pelvis is rotating under as you go down and you are bending your back. Stick your butt out (just like your sitting down in a chair) and work on flexibility of your hamstrings if needed.
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  4. #4
    Banned b0ngman's Avatar
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    your lower back is supposed to come into play
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  5. #5
    Strength Enthusiast Retardo-pex's Avatar
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    If your lower back is sore ( like your chest would be sore after a bench day) then you are doing it correctly. If your lower back or your knees were in pain, that's when you need to find out what you are doing wrong.
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  6. #6
    Supplement Logger papi93's Avatar
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    Originally Posted by ben_j
    My lower back is sore after doing squat

    i dont feel pain and I pretty sure my form is good , is it normal or i should change something.
    Have a workout partner watch your lower back. See if it is rounding during your ROM. Make sure you are maintaining neutral spinal alignment.
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  7. #7
    Registered User Frankenfield's Avatar
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    i get that on leg days sometimes but along with squats i do sldl's so that prob does it
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  8. #8
    Rock You Like a Hurricane ryuten's Avatar
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    it's cuz u're not doing it correctly by good morning the weight up. or your lower back is super weak.
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  9. #9
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    Originally Posted by ryuten
    it's cuz u're not doing it correctly by good morning the weight up. or your lower back is super weak.
    agreed.

    Even though when i do squats and DLs same day i get a wicked lowerback pump(haha, atleast i hope its a lowerback pump not a strain)
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  10. #10
    Registered User BOtto2445's Avatar
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    Your most likely using too much weight as it is ruining your form. One person did say your lower back will be sore after squat day, it will but you should be able to tell the difference between a bit sore and HURT. Since you posted the thread jI figure you mean hurt. Drop thje weight and focus on dropping your butt back and keeping a strait back through the motion, if it rounds at all thats a problem! Bigger gains will come from correct form so start there!
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  11. #11
    Divine Power numinix's Avatar
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    do you deadlift as well? if not, then you probably just need to strengthen ur lower back
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  12. #12
    is back from hiatus! ElSpaceBandito's Avatar
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    get some 1 to watch ur form, u might have tight hamstrings which are causing a pelvic tilt, basically a bend in ur lower back, as u near the bottom of ur rep...i am assuming u go atg?
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  13. #13
    Registered User Physiologist's Avatar
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    i bet you dont deadlift. Man up and start deadlifting. Its the only way.
    Do you et sore back on Barbell rows/tbar rows too? if so, your lower back sucks
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  14. #14
    Registered User Mond's Avatar
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    Thats because you use bad form, you lean forward too much. Try front squats, you use less weight but this way you cant lean forward =)
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  15. #15
    Blood and Sweat Hubbard's Avatar
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    How often do you do squats?
    If you've just started your gonna be sore the next day, Because if your not used to weight on your back at all, it's gonna cause something, but make sure u can differentiate from pain and soreness, it shouldn't be sroe or your doing something wrong
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  16. #16
    Registered User JML1's Avatar
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    either your lower back is weak, or your leaning foward a little while squatting
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  17. #17
    155-180lbs this Fall !nFr@r3d's Avatar
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    The Back Squat trains your posterior chain more than anything. Glutes, Lower Back, Hamstrings as well as the Quads. The best assistance exercise for back squats is the Good Morning. Some hardcore powerlifting gyms train the good morning 90% of time and squat 10% of the time. The reason: No matter how good you get at squatting, the restricting factor in the back squat is always the lower back. This obviously means that lower back soreness if definitely expected after squats. *However* if you are still learning, you form is likely making it a lot harder on your back than needed. Pelvic rotation/back rounding needs to be eliminated with increased felxibility and you form needs to likely be improved. The onnly way to tell is with a video.
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  18. #18
    Chroma fin_13's Avatar
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    yes. i would recommend doing good mornings as well, they train your lower back which is key to doing squats. most people when beginning bodybuilding will have problems with weaker muscles when doing compound exercises. be patient and do not neglect these muscles. it's like initially i felt sore in my shoulders and triceps before my chests when i bench pressed. but after a month or so, i felt it 90% in my chest all the time. keep working at it. but make sure you watch your form as well.
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  19. #19
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    my lower back is sore after I squat sometimes. It's just how I squat. Your fine as long as your back dont arch.

    If you have long femurs you need to lean forwards more.
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