If you have chronic lower back pain, doing front or back squats may be uncomfortable for you. However, this exercise works so many muscle groups in your lower body that it’s one you want in your routine. The squat is a safe exercise if you do it with good form, but many people round their back when doing a squat and that increases the risk of injury. If front or back squats are uncomfortable for you, there are other squat variations that will give you benefits with a lower risk of aggravating back pain. Here are some to consider if you need a more comfortable way to squat.
Single-Leg Squats
Single-leg squats are easier on the back and still work your quads, hamstrings, and calves to the same degree as front and back squats. Plus, the one-sided variation challenges your core more since the core muscles must stabilize your torso to maintain balance when you do a single-leg squat. It’s a good way to improve your core and hip stability too. Plus, you’ll quickly identify strength imbalances between the two sides of your lower body so you can correct them. A small study also found that single-leg squats activate the gluteus medius, a gluteal muscle, more than a two-legged squat, a movement that is more quadriceps focused.
Goblet Squats
Goblet squats are another safer alternative to front squats. With a goblet squat, you hold a dumbbell or kettlebell in front of your body. This helps balance the movement of your torso as you squat making it easier to use good form. The other reason it’s safer is you’re not holding a load or resistance on your back as with barbell squats. The front placement of the weight also activates the core muscles more for greater core strengthening. Strong core muscles are beneficial if you have lower back pain. Another benefit: Placing the weight in front of your body makes it easier to squat deeper. However, let pain be your guide. If you feel discomfort, don’t go lower. Plus, the goblet squat is a squat variation that feels more natural than loading a barbell onto your back.
Zercher Squats
You hear less about Zercher squats because they’re a challenging move, but they have the benefit of being safer for your back. With a Zercher squat, you place a barbell in the crook of your arms at the elbow. Since the barbell is in front of your body, it places less compressive force on your spine. You’ll still get the benefits of a standard squat with less stress on your back. However, this variation is harder because holding the barbell in the crook of your arms is more challenging. It takes practice! When you balance the barbell, your knuckles should always face the ceiling. Also, the barbell should be close to your body since the further away it is the more pressure it places on your spine. Once you master the movement, you will find that you can go lower into a squat than you can with other squat variations, except for maybe the goblet squat. Remember to make sure the knuckles face the ceiling at all times. Also, as the bar moves further away from your body, the shearing forces increase and it places your spine in a more precarious position.
Wall Squats
Wall squats, an isometric movement, are safer than dynamic squats since there’s no movement or chance to round your back. Yet walls squats are effective for strengthening the muscles in the core and hips without stressing your lower back. The core strength you develop from wall squats will give you added protection against back pain and injury. This movement also teaches you to stand up and sit straighter too. In fact, some therapists include this squat variation as part of a back rehabilitation program. It’s a good variation when you’re just getting back into it after an episode of back pain.
Other Tips for Preventing Lower Back Pain When You Squat
Beyond choosing a squat variation that works best for you and using good form, there are a few other things you can do to protect your back. First, don’t increase the resistance when you squat too quickly. It’s safer to use a lighter weight if you haven’t mastered your form and have a tendency to round your back. Lighter resistance will help you focus more on the mechanics of squatting and less on increasing the resistance. Everyone needs to use good form, but it’s critical if you have a history of back pain.
Strengthen the muscles in your core. Having a strong core lowers the risk of back pain, in general, but it’s even more important to have a strong core if you do squats. If you have back issues, planks are safer than abdominal exercises, like crunches, where you flex your spine. Ask your health care provider which ab exercises are safe for your back and let pain be your guide. If it hurts, don’t do it.
Work on building mobility in your ankles, too. To squat, you need ankles that are strong and mobile. When you have sufficient ankle strength and mobility, you’ll have greater balance and control when you squat. When you lack ankle mobility, it will force your heels to rise off the ground when you squat and that reduces stability and increases the risk of injury. You also won’t be able to squat as low. So, include ankle mobility exercises in your routine.
One common cause of ankle stiffness and reduced mobility is a past ankle injury. Regardless of the cause, correcting this problem can improve squat depth and lower the risk of back pain or injury when you squat. The simplest exercise for improving ankle mobility and one you can do anywhere is a tennis ball roll. Place your foot on a tennis ball and roll the ball back and forth from the front to the back. Then switch feet. Do this regularly and you’ll gradually see improvement. You can even do this exercise when you’re sitting in front of your computer.
The Bottom Line
Exercise and strength training are important even if you have back pain. The key is to do it safely. Now you know some squat variations that will place less pressure on your back. Give these variations a try and stop if you experience pain or stiffness in your back.
References:
- com. “The Zercher Squat Complete Guide”
- Journal of Sport Rehabilitation. Volume 19: Issue 1 . Pages: 57–70.
Related Articles By Cathe:
Which Squat Variations Target the Inner Thighs Best?
Why You Should Do Single-Leg Squats
The Surprising Fitness Benefits of Half Squats
5 Ways to Get More Benefits from Bodyweight Squats
Are Ankle and Hip Mobility Issues Making It Harder for You to Squat?
Front Squats vs. Back Squats: Does One Have an Advantage Over the Other?
Are Squats a Good Exercise for Your Hamstrings?
Squats vs. Lunges: Which is Better for Glute Development?
Squat Tips: How to Get the Most Out of Squats and Avoid Injury
Related Cathe Friedrich Workout DVDs:
STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts