Front squats vs back squats for lower back pain.

I overheard a personal trainer triage a client complaining of lower back pain recently.

He asked a simple question:

“Do you constantly have lower back pain or do certain movements trigger it?”

It’s an important distinction because the former suggests a different approach to the latter.

If there is constant pain, it makes sense to identify the cause and manage accordingly. For example, there could be a slipped disc, fracture, or even sitting down (or standing up!) all day.

The list is endless and it makes sense to engage a health care professional to identify and help resolve the problem.

If the lower back is triggered because of certain movements then exercise selection like front vs back squats become more important.

The front squat does place less pressure on the lower back due to the front loading of the bar and more upright torso position during the movement. So if the lower back problem is minor then front squats are a good alternative to the back squat.

HOWEVER…

If the front squat still causes lower back issues, then consider alternatives if technique correction isn’t an option.

While compound movements like the squat are ideal exercises to increase strength and muscle mass, they are not the only path up the mountain. Consider bodyweight squats with 1.5 reps, goblet squats, hack squats or even machines.

Machines get a bad rap but they do serve a purpose. Leg press machines are great isolation exercises and mitigate a lot of injury risks from improper squat technique.

Be flexible and listen to your body. What is best for one person may not be the best for you.

So whether its front squats or back squats, the best exercise is one that you can do consistently for a long time.