Side note, you shouldn’t have to hold your breath to find and hold a neutral spine position.Weak core strength can increase the susceptibility of your lower back to injury while performing movements such as squatting. Congrats, this position is your neutral spine. When you breathe out, activate your core-pressing your lower back into the floor (helpful cue: pretend like a crisp one hundred dollar bill is lying under the arch of your back and you want to close the gap so it doesn’t fly away). Lay flat on your back with your knees bent-with your feet resting just below your butt-and your arms relaxed at your sides.If you’re struggling to get it down while squatting, try this first. To achieve a neutral spine, Redmond’s favorite cue is to think about bringing your belly button towards your spine. But if you’re excessively arched (anterior pelvic tilt) or rounded ( butt wink), it can hurt your lower back and your squat performance. In a neutral spine position, your spine is properly aligned to absorb the force that’s placed on it during a squat. Your posture is either actively working to protect your spine or harm it. To strengthen them try reverse hypers, hip thrusts, or Romanian deadlifts. Which means excessive sitting can also contribute to weak or underactive glutes.

Similarly, when the muscles in the front (hip flexors) are tight, the muscles in the back (glutes) are lengthened. Why? Your pelvis is like a delicate bowl: when the front side tilts down the back side tilts up, and vice-versa. Where there are tight hip flexors, you can bet weak glutes will follow. Try a half-kneeling hip flexor stretch, pigeon pose, or frog stretch. Since sitting puts your hip flexors in a shortened position, excessive sitting can cause tight hip flexors. Since your hip flexors attach to your pelvis and lower back, tight hip flexors can change the position of your pelvis, which serves as the foundation for your spine. Your hip flexors are tightĪnterior pelvic tilt typically stems from tight hip flexors. Always warmup before exercise to help get your muscles ready. In her post, Redmond shares three common factors that might contribute to anterior pelvic tilt-and thus, pain. Lifting with proper form is a good starting point, but it may not be the root cause of your squat problems. Common Causes of Lower Back Pain From Squats (and How to Fix It)

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