Why Does Your Lower Back Take Over During Certain Exercises?
You are doing an exercise that is supposed to target your glutes, legs or core.
But instead of feeling the muscles you expected, your lower back seems to be doing all the work.
You finish the set and your back feels tight or fatigued.
Sound familiar?
It can be tempting to assume you are doing the exercise incorrectly.
But feeling your lower back working does not automatically mean your technique is wrong or that you are damaging your spine.
Your lower back is involved in many movements because it helps stabilise your trunk and transfer force between your upper and lower body.
The more useful question is whether the amount of back involvement is appropriate for the exercise, your current strength and the way your symptoms behave.
Your lower back is supposed to work:
Your spine does not operate independently from the rest of your body.
When you squat, deadlift, lunge, row, press or carry something heavy, your trunk has to remain controlled while other parts of your body produce force.
Your lower back muscles contribute to that process.
So feeling some work through your back during an exercise is not necessarily a problem.
The issue is when the back appears to be doing considerably more than expected, becomes uncomfortable or repeatedly fatigues before the muscles you are trying to train.
That can be a sign that the exercise, load or movement strategy needs adjusting.
Why might your lower back be doing so much work?
There is rarely one explanation.
1. The exercise is harder than your current capacity:
This is one of the simplest possibilities.
If you increase the weight, repetitions or difficulty of an exercise beyond what your body is currently accustomed to, other muscles may have to work harder to help you complete the movement.
For example, a heavier deadlift may feel much different from a light one.
A challenging set of rows may require considerably more trunk effort than a lighter set.
That does not necessarily mean you have poor technique.
The load may simply be high relative to your current capacity.
2. Your glutes or legs may fatigue first:
Many exercises require several muscle groups to work together.
Take a squat.
Your hips and legs generate a large amount of force, while your trunk helps keep you stable.
If your legs are fatigued or not yet strong enough for the workload, you may notice your back working harder to maintain the movement.
This is one reason gradually building strength can be more useful than trying to force a particular muscle to “switch on”.
3. Your range of movement may be challenging:
An exercise can become significantly harder as you move through a larger range.
For some people, a deep squat or long-range hinge requires more strength and control than their current mobility and capacity allow.
This does not mean deeper is always better or that everyone should use the same range.
Your comfortable and appropriate range can depend on your body, training history and goals.
Temporarily reducing the range may make an exercise more manageable while you build capacity.
Is feeling your lower back working the same as back pain?
No.
This distinction is important.
Muscular effort can feel like:
- fatigue
- warmth
- tension
- general exertion
Pain may feel very different.
Sharp, significant or worsening pain is not something you need to push through simply because an exercise is supposed to be challenging.
Likewise, pain that travels into your buttock or leg, or occurs alongside numbness, tingling or weakness, deserves more attention.
Should you stop the exercise?
Not necessarily.
You may simply need to modify it.
For example, you could consider:
- reducing the weight
- reducing repetitions
- changing the range of movement
- slowing the exercise down
- using a supported variation
- increasing rest between sets
- returning to a simpler version temporarily
The goal is not to avoid using your back.
It is to find a level of challenge your body can currently manage and build from there.
Can a chiropractor help with exercise-related back pain?
Depending on the cause, chiropractic care may form part of a management plan for some types of musculoskeletal back pain associated with exercise.
An assessment may consider your symptoms, training history, movement, strength, exercise technique and recent changes in workload.
From there, recommendations may include modifying exercises, gradually rebuilding strength, movement advice or hands-on care, depending on your individual presentation.
If your symptoms suggest another type of healthcare assessment is more appropriate, referral may be recommended.
FAQ
Why do I feel exercises in my lower back instead of my glutes?
Several factors can influence this, including exercise difficulty, fatigue, load, movement strategy and your current strength. Feeling some lower-back activity does not automatically mean your glutes are not working.
Why does my lower back take over during squats?
Your lower back helps stabilise your trunk during a squat. If the load, range or volume is challenging for your current capacity, you may notice more back fatigue.
Why does my lower back hurt when I deadlift?
Deadlifting requires your hips, legs and trunk to work together, so some back muscle activity is expected. Pain during or after deadlifting may indicate that the exercise, load or current capacity needs to be assessed.
Should I stop exercising if my lower back hurts?
Not necessarily. Depending on your symptoms, modifying the exercise, reducing the load or choosing a different variation may allow you to remain active. Significant, persistent or worsening pain should be assessed.
How do I strengthen my back without making it hurt?
The appropriate exercises depend on your symptoms, current capacity and goals. Gradual progression, manageable loads and appropriate recovery can help build strength without unnecessarily aggravating symptoms.
When should I see someone about exercise-related back pain?
Consider an assessment if pain repeatedly occurs during exercise, persists after training, limits your activities or is accompanied by leg symptoms, numbness, tingling or weakness.
If your lower back keeps taking over during certain exercises or you are experiencing pain when training, an individual assessment may help you understand what is contributing. Wellbeing Chiropractic has clinics across Melbourne, Sydney and Brisbane. Book an appointment to discuss your symptoms, training routine and movement, and explore an approach based on your individual history and examination findings.
