Why do I feel a pop in my lower back when I squat?

Answered by Jarrod Smith

When squatting, feeling a pop in the lower back can be a concerning and painful experience. This sudden sensation is often associated with a muscle strain or injury. The lower back is a complex area consisting of numerous muscles, tendons, and ligaments that work together to provide stability and support to the spine. However, if these structures are subjected to excessive stress or a sudden movement, they can become strained or torn, resulting in the popping sensation.

One possible cause of feeling a pop in the lower back during a squat is a muscle strain. This occurs when the muscles in the lower back are stretched beyond their normal capacity, leading to microscopic tears in the muscle fibers. This can happen due to improper technique, lifting too much weight, or not warming up adequately before exercising. When the muscle strain occurs, it may be accompanied by a sudden popping or tearing sensation in the lower back.

Another potential cause of the popping sensation is a ligament or tendon injury. Ligaments are tough bands of tissue that connect bones to each other, while tendons connect muscles to bones. If these structures are overstretched or torn, it can result in a popping sensation. In the lower back, the ligaments and tendons can be injured during activities that involve sudden twisting or bending motions, such as when performing a squat with improper form or excessive weight.

Additionally, it is important to consider the possibility of a vertebral disc injury. The discs in the spine act as shock absorbers between the vertebrae, providing cushioning and flexibility. However, if a disc becomes herniated or ruptured, it can cause a popping sensation in the lower back. This may occur during a squat if there is excessive pressure on the discs, such as when using improper form or lifting a weight that is too heavy.

In any case, when experiencing a pop in the lower back during a squat, it is crucial to pay attention to the accompanying symptoms. These may include pain, swelling, stiffness, and restricted movement. It is advisable to seek medical attention if the symptoms persist or worsen over time. A healthcare professional will be able to evaluate the injury, provide a proper diagnosis, and recommend an appropriate treatment plan.

To prevent future occurrences of a pop in the lower back during squats or other exercises, it is important to focus on maintaining proper form and technique. This includes using the appropriate weight for your fitness level, engaging the core muscles to support the spine, and avoiding sudden or jerky movements. Additionally, implementing a warm-up routine that includes dynamic stretching and mobility exercises can help prepare the muscles and joints for physical activity.

Feeling a pop in the lower back when squatting can be a result of various factors, such as muscle strains, ligament or tendon injuries, or vertebral disc issues. It is essential to listen to your body and seek medical attention if the symptoms persist or worsen. Taking appropriate measures to prevent future injuries, such as maintaining proper form and warming up adequately, can significantly reduce the risk of experiencing a pop in the lower back during exercises like squats.