Workouts for Resting Your Lower Back from Heavy Squats

Hey there! Are you experiencing lower back pain after heavy squat sets? Don't worry, your lower back should not be overworked from movements that aren't specifically meant to target it. Often, the issue lies in underestimating core tension or improper technique that can shift the load to your lower back. By correcting these issues, you can continue training without needing to take a break. However, if rest is necessary, we have some alternative workouts that can keep you active without straining your lower back.

Understanding the Issue

Your lower back, also known as the lumbar region, is a crucial part of your body, and it plays a significant role in maintaining proper posture during heavy squats. If your core muscles are not sufficiently engaged, or if your form is off, the lower back can compensate for the lack of strength in other areas. This is where your lower back starts to feel the strain, leading to potential pain or injury.

Correcting this issue involves improving core tension and refining your squat technique. If your lower back is feeling fatigued due to heavy squats, try implementing techniques that require less hinging and more up and down motion to relieve the strain.

Alternative Squats to Try

Front Squats and High Bar Squats

These squats are excellent for engaging the core and minimizing the lower back load. The front squat, performed with a barbell across the front of your shoulders, puts less pressure on the lower back because the center of gravity is shifted forward. High bar squats place the bar behind your neck, spreading the load more evenly across your upper back and shoulders. Both variants engage the core and upper body in a way that reduces the strain on your lower back.

Kettlebell and Dumbbell Squats

Kettlebell and dumbbell squats offer a versatile range of motion that can help relieve lower back tension. The dynamic nature of these exercises encourages better core activation, which in turn spreads the load more effectively. Perform these exercises with the correct form and you'll find that the lower back feels less fatigued.

Bulgarian Split Squats and Leg Press

Split squats and Bulgarian split squats are unilateral exercises that target the quads, glutes, and hamstrings while reducing the strain on the lower back. The leg press is an excellent machine exercise that can help you build strength in your legs while maintaining a neutral spine. These exercises are great for overall leg strength and endurance, with minimal risk of lower back strain.

Additional Exercises for a Lower Back Break

For a more up and down and less hinging workout, consider the following exercises:

Single Leg Deadlifts

Single leg deadlifts with dumbbells or kettlebells can help you maintain leg strength while not overworking your lower back. These exercises require excellent balance and hamstring strength, providing a full-body workout without stressing the lower back.

Caution with Bulgarian Split Squats

While Bulgarian split squats are a fantastic exercise, they can be challenging on the lower back, especially when adding weight. To avoid putting unnecessary stress on your lower back, perform these exercises with a weight in your hands in front of you, such as a kettlebell or two dumbbells, rather than a barbell on your shoulders. This way, you can maintain proper form and reduce the strain.

Conclusion

By focusing on exercises that require less hinging and more up and down motion, you can safely train your legs without putting undue stress on your lower back. Whether you choose front squats, high bar squats, kettlebell or dumbbell squats, Bulgarian split squats, or single leg deadlifts, you’ll find a variety of ways to maintain leg strength and fitness while keeping your lower back healthy and strong. Remember, proper form and core engagement are key to avoiding lower back pain during squatting exercises.