Women over 50 with lower back pain while squatting

The squat. We have a love/hate relationship with this exercise.

We love squats because they keep our our legs and backside strong and looking good. Hate the occasional soreness or joint pains, including back pain.

So, if you’re using your legs to do squats, why do you get back pain? The answer is probably that there is a problem with your squat form or technique. A squat not only uses your legs and posterior but also requires a strong core and back aligned correctly. It’s literally a case of the “your knee bone’s connected to your hip bone, your hip bone’s connected to your back bone.” Etc!

Well, if that’s the case then maybe the solution is no more squats. After all there are other exercises for strengthening legs and glutes.

The reality is that you are doing squats all day long and may not realize how many squats you do in a day. Even if you’re not exercising.

Think about it. How times do you sit down and stand up in a day? Each time you sit in a chair and get back up or get into and out of your car you are squatting. The number of squats you do on a daily basis is probably pretty high.

It’s also the reason why squats are included in functional training programs. Functional training focuses on movements we use in our daily lives because we need to condition our bodies so we able to do all those things we need and want to do in our daily lives.

If you feel lower back pain while squatting you may be doing something wrong either with your form or technique. In a workout class or during personal training, your trainer or group fitness instructor demonstrates, guides and corrects your squats to help ensure that you get the best results from the exercise with the least amount of discomfort.

So what’s so important about squatting correctly? Practicing a squat with good form makes it automatic and you’re much more likely to squat correctly each time you sit.

But, if done incorrectly or with bad form, squats can cause back pain. For that reason, I occasionally take clients, even those with advanced skills, through basic squats to make sure their form and body mechanics are correct.

The point is, the squat is a part of your everyday life, whether you workout or not. The back pain that may accompany the movement does not have to be part of the experience.

However, If you are feeling any pain in your low back, numbness and tingling in the legs, or can not walk without low back pain then squatting should not be performed. Or if you have acute or sudden back pain while squatting, especially if using weights, stop the squat and consult your physician to determine the cause of the pain.

Let’s look at the squat

Performed correctly, the benefits of doing a basic squat go far beyond the obvious improvement in lower body strength. Squats will improve lower body flexibility, core strength and help prevent injury in general.

We are teach our bodies how to move correctly because we have to coordinate multiple muscle groups in our entire body as we correctly lower and lift ourselves. That may help prevent injuries when we exercise, run, or pick up bags of groceries or grandkids.

Since the squat does require the coordination of the entire body to complete successfully, joints such as the spine may be vulnerable and as a result, you may have back pain during or following squats.

There are several reasons for the pain in your back which may include:

• Previous injury to the lower back
• Poor squatting form or technique
• Weak core muscles
• Tight muscles and limited range of movement in joints, particularly the ankles.
• Increasing weight/load or depth too quickly when squatting

Correcting your form

Whether you’re squatting in boot camp or picking up junior, the same elements apply for squat form. Back pain when you squat is irritating at best. Check out the following to see if back or other joint pain lessens.

Stand in front of a full length mirror in order to see what is actually happening before and during your squat.

Check yourself for correct starting position.

Your feet should be shoulder distance apart with toes pointing forward. There should be a straight line from your hips to your feet. Your arches, ankles and knees should not collapse in or roll out.

Look straight ahead and not at your feet. (They’re not going anywhere.) Your back should be a straight line from head to hips. As soon as you look down at your feet your back rounds which may cause back pain.

Correct your movement pattern.

Think “the butt’s the boss”!

The movement during a squat comes from your legs and glutes, not your back. To make sure these are the muscles you’re using, push your hips back and down and push your weight into your heels.

When my clients are learning correct squat form they often say they feel like they’re tipping backwards. That’s okay. That tells you that you are pushing your weight in the correct position. Simply reset yourself in your starting position and try again.

This can be a tough one for us ladies over 50 because our mothers taught us that, to be lady-like, we should keep our butts tucked underneath us. I’m here to tell you that you have to stick your butt out to do an effective, safe squat. There are times when working out that you just can’t be a lady.

The alignment of your spine may be causing your back pain while you squat.

As you start your squat, look forward about 6-8 feet or slightly up, not at your feet, to reduce your forward lean. Looking at your feet will cause you to round your back and lean forward which puts your weight on your toes instead of your heals. A rounded back and incorrect weight distribution will put a lot of additional pressure on your knees and spine and could cause injury.

Only lower yourself to a point where you can maintain proper form and control.

Your core stabilizes your spine and must be strong enough to control your upper body and spine through your squat. The lower you squat the more effort required from the core muscles. Form is far more important than how deep you can squat.

Lack of joint mobility may be influencing your squat.

Joint mobility, particularly in the ankle joint is incredibly important as it affects your balance and control during the squat. Less flexibility in the ankle may cause your heels to raise off the floor. As a result, the knees, hips and back must compensate and you may injure your back especially if you’re also lifting a weight.

Hip mobility is also essential to allowing you to push your hips back and down (The butt’s the boss) and then straighten to standing upright.

Work on ankle and hip mobility outside of the squat. Ankle and hip circles in both clockwise and counter clockwise directions, pointing and flexing your toes and individually swinging each leg back and forth are easy examples of encouraging movement in the joints.

Squat variations or positions make a difference in the stress put on your back.

Mastering the basic squat is important to get your best results and prevent injury.

I start my clients with an unweighted air squats (no extra resistance) to master correct form. Squats performed with weights require more core strength and coordination.

Sometimes extra props, such as a chair, stability ball or a wall can be used to help you achieve your best form. Using a stability ball or doing wall squats has shown to actually help strengthen back and core muscles while performing a squat. The TRX system can also be a great way to achieve good technique and form without back pain.

When the basic squat is mastered, progress to more difficult variations. Goblet squats, which are done holding a single weight at your chest are often the next step or try holding two dumbbells at your side.

Squats done with a barbell on your shoulders is a more advanced move requiring more back and shoulder strength and mobility than most beginners have. Advancing too fast before you have the necessary strength can be a common cause of back pain associated with squats.

Other contributing factors.

If you’re still experiencing lower back pain with your squats its time to take stock of what else may be contributing to your discomfort. After all, you want to be able to continue to sit!

Check out your warm up.

Yes, your warm up. I compare exercise without a warm up to starting a car on a cold January morning in Minnesota, putting the car into gear and flooring it. Something is going to break!

Even professional athletes warm up before asking their bodies to perform. Same goes for the average female regardless of age so give your body a chance to get ready.

During your warm up your heart rate increases which increases the blood flow to all parts of your body including your muscles. Increased blood flow increases the temperature of your muscles, making them more flexible and ready to work.

As a woman over the age of 50, your warm up should be about 10 minutes long. I know, it seems like a waste of time but preventing additional aches and pains might be worth it. You’ll be glad you gave yourself that little extra time.

Your warm-up should include some easy cardio to raise your heart rate. The talk test at the conversation level as I describe in HIIT for Women Over 50 is a good gauge. Include movements that incorporate muscles in your core, back, legs and glutes to get ready for the work.

Have your form and technique evaluated by a certified personal trainer.

Sometimes we all need some extra feedback and then it’s time to call in the professionals. They can evaluate your squat and get you on the path to a correct squat. Better than more trial and error.

We can’t possibly see ourselves from all angles as we go through a squat. Even if you watch yourself in a mirror, it’s easy to miss some seemingly minor issues with your form and/or movement pattern. Those minor issues can translate to a sore lower back. A set of professionally trained eyes.

A trainer goes beyond just identifying problems. They have the knowledge that will help you correct issues once they are identified.

Besides evaluating your form and technique, a trainer can be sure you prepare yourself with the correct warm up, flexibility exercises and stretches that can lead to improved squat form.

Always consult your physician to determine the source of any pain or discomfort before starting an exercise program.