Back pain has an uncanny way of ruining just about anything, including lunges (or similar exercises). It’s an issue that’s more common than you might realize, but fear not; I’ll provide you with all sorts of valuable information within this article to help you better understand what might be going on with this frustrating issue and what you can do to get it under control.
Now, because I don’t want to waste your time, I’ll provide the two-sentence answer below for this issue as to what’s causing your pain and what you can do about it:
Back pain when lunging can be the result of technique issues (poor lunge form) or from mechanical issues within the hips and spine, such as disc, joint, and muscle issues. Improving your technique, modifying the lunge, and improving hip and back health can help to reduce and avoid pain.
The above paragraph is, of course, a general synopsis. If you want the specific and valuable details for dissecting (and correcting) the issue, you’ll find them below, so keep reading!
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Perhaps the most practical and efficient way to layout the contents of this article is to divide the pain-provoking causes into two distinct categories:
- Mechanical issues
- Technique-based issues
Mind you, there’s some overlap with these categories; however, discussing the issues and their respective fixes using these categories will keep the article concise, easy to follow, and flowing in a manner that should help give you a better experience when reading and, ultimately, better results.
So, let’s start with the mechanical side of lower back pain.
Also, keep in mind that everything within this article pertains to bodyweight, barbell, or dumbbell lunges, so no matter what type of lunge you’re doing in the gym, the following information applies to all.
Mechanical back pain issues (even if your technique is perfect)
For simplicity’s sake, within this article, I’m defining a mechanical issue as pain arising from a tissue or structure within your body despite having perfect lunging technique when you’re exercising or working out.
You can think of this as pain arising within your body despite doing everything right with the movement (I’ll address the technique issues later on in the article).
Related article: Nine Ways to Make Lunges WAY Harder Without Adding Any Weight
The most notorious mechanical issues that can lead to lower back pain involve muscle dysfunction of the hips and lower back, and vertebral issues (spine, discs, joints, etc.). So, let’s look at each.
Pro tip: This is an article about back pain, but we need to consider your hips in all of this as the hips and the lower back are highly dependent upon one another; if one becomes dysfunctional, it causes pain and dysfunction in the other.
Mechanical issues: soft tissue dysfunction
There are numerous muscles of the hip and lower back that work in a collective sense to help achieve stability and performance when performing lunges. When any of these muscles become dysfunctional (which can occur for a variety of reasons), they can produce pain or discomfort, which can either be felt at the exact site of dysfunction or can be felt elsewhere in the region, which is known as referred pain.
While I can’t cover every muscle that may be causing or contributing to any lower back pain you’re experiencing when lunging, I can certainly cover the more prominent ones along with what an individual typically experiences if that particular muscle is dysfunctional.
The psoas muscle (the hip flexor muscle)
The psoas muscle is one of the primary hip flexor muscles (the iliacus being the other) within the body. However, the psoas is rather unique compared to its counterpart in that it attaches to the bottom five vertebrae of the spine (known as the lumbar vertebrae).
When the psoas becomes rather tight, immobile or otherwise restricted in its ability to lengthen out, it can often produce sensations of discomfort within the back (where the bulk of the psoas muscle is located).
The solution: If you know that your back pain is coming from this muscle, finding ways to restore mobility to the psoas is a solid starting point. Since this muscle is buried deep within your torso, it can be tricky to get at, but here are my recommendations:
- Performing the half-kneeling hip flexor stretch while keeping your lower back flat (doing so targets the psoas much more effectively) is currently my favorite way to stretch the psoas since it’s gentle, practical, and effective.
- Performing abdominal fascia rolling with a soft or firm ball (about the size of a cantaloupe) surprisingly works wonders for helping drop tension in the psoas and iliacus muscles. It’s likely not due to any direct pressure or influence on the muscle but perhaps to other mechanisms. Still, my patients and I often have surprising success with this technique. Simply line up the ball at the midpoint between the pointy part of your hip bone and your belly button. Gently sink into the ball and try to breathe. Hold this position for around one or two minutes.
- Performing hip extension exercises can help drop hip flexor tension through the neurological phenomenon known as reciprocal inhibition. Additionally, by performing hip extension exercises, you’ll be forcing your hips to move into positions they might not otherwise experience if you sit a lot (at a desk job, for example), which can be quite therapeutic for tight muscles that don’t experience lengthened positions on a regular basis.
The glute medius & minimus muscle
The glute medius and glute minimus are brother muscles of the hip that sit underneath the big glute maximus muscle. They play a critical role in stabilizing the hip and pelvis when we move (including lunging).
When these muscles are weak, chronically overworked, or tight, they can refer discomfort (aching, tightness, or pain) into the lower back.
Pro tip: The glute medius and glute minimus are notorious for developing tendinopathy within their respective tendons. This is a stubborn and often painful condition that leads to sensations of aching or soreness in the hips (often felt in the lower back) that is often felt when performing lower body physical activities.
The solution: Taking the time to optimize the health of your glute medius and glute minimus muscles and tendons is likely best done through a combination of routine mobility training and strengthening exercises. To learn a brilliantly simple and effective exercise to start challenging the strength of these muscles, check out my article: The absolute best exercise to strengthen your glute medius muscle.
The quadratus lumborum
The quadratus lumborum muscle (often shortened to the “QL”) is a deeper muscle on the outer edge of each side of the lower back. It’s a deep muscle that attaches from the bottom of your very last rib (12th rib) and attaches to the upper portion of your hip bone (the iliac crest).
When both QL muscles contract together, they work to extend (straighten) the lower back.
When working one at a time, they help to pull the spine sideways (known as lateral flexion of the spine). As such, the QL helps to stabilize the spine and keep the torso upright when performing lunges.
The solution: The QL can be a bit of a bugger to treat – it’s tucked away beneath a few other muscles on top, and it’s small enough that self-treatment to the area can be a bit challenging. Nonetheless, if it’s chronically tight, you might be able to get it to relax a bit by laying on your back with a lacrosse ball (or another type of small, firm ball) and letting the ball sink into your back.
In an ideal world, professional treatment through a massage therapist or other qualified professional may likely be your best bet, but this certainly isn’t feasible for everyone. Still, massage therapists and other manual therapists often have a few treatment techniques they can employ to help reduce tension to the QL and clear up any mobility issues that may be arising from the muscle being dysfunctional.
The erector spinae muscles
The erector spinae muscles (often called the spinal erectors) are the muscles that most individuals picture in their minds when thinking of the muscles of the lower back. They are a set of three muscles on each side of the spine and are the most superficial (closest to the skin) of all the muscles in the back.
The primary role of these muscles is to keep the torso upright; without them, we would constantly be folding forwards at the waist and through the lower back. As such, when these muscles contract and tighten, they help pull the lower back into an upright position. They also help to prevent the lower back from rounding or slouching forwards; if you arch your lower back, you’re using these muscles to pull you into the arched position (the opposite of slouching).
If these muscles are chronically tight, they can produce aching, tension, discomfort, or pain along the lower back. For many individuals performing the lunge, keeping the torso entirely vertical throughout the movement can make tension in these muscles worse.
The solution: There are two potential straightforward solutions for dealing with tight or sore erector spinae muscles. The first is to give these muscles some love with therapeutic treatment (massage works great since these muscles are directly beneath the skin). The second is to make a small technique change to your lunge, which is discussed in the “technique issues” section of this article.
The pelvic floor musculature
The muscles of the pelvic floor are often overlooked when it comes to lower back pain. While I’m by no means a pelvic health expert, my good friend Kelsey Drew certainly is. The pelvic floor refers to the muscles that comprise the bottom end of your torso; think of them as the base of your core.
If these muscles lack adequate strength, the body might work to find a sense of “stability” elsewhere, which can often be in the lower back.
The solution: Working with a pelvic health specialist will go a long way in taking care of any dysfunction arising within these muscles. Whether you’re a male or female, everyone has a pelvic floor, and pelvic health specialists are well-versed in helping both sexes control these sorts of issues.
Mechanical issues: discs and joints
The intervertebral discs and joints of the lumbar spine have a notorious reputation for wreaking havoc on individuals performing lower body exercises, such as lunges. For all the mind-blowing, awe-inspiring capabilities of the human body, it seems the lower back often fails to impress.
Let’s quickly look at the two main structures that cause pain or discomfort in those performing lunges and similar exercises. I’ll also include some general starting points for solutions you can consider implementing.
The intervertebral discs of the lumbar spine
The intervertebral discs (often shortened to “discs”) of the spine are integral to the health and functionality of the spine (and, thus, the rest of the body); without them, we wouldn’t be able to do much. Unfortunately, the discs of the lumbar spine are highly susceptible to becoming unhealthy and injured, which can lead to various types and intensities of pain in the lower back.
The discs of the lumbar spine are susceptible to:
- Degenerative changes (age-related breakdown)
- Derangement (changes in their structure)
With derangements of the discs, these are commonly seen as bulges, extrusions, and sequestrations of the contents of the disc. While the details are outside the scope of this article, the main concept to be aware of here is that these conditions can irritate the nerves of the lower back, leading to lower back pain.
The solution: I’d advise you not to freak out if you have a disc issue; they’re more common than you might realize, and they can often be remedied with conservative measures. To tackle the problem effectively, you’re best to get an evaluation and rehabilitation regimen from a qualified professional.
It may be that you’ll need to modify or forego your lunges (and other similar exercises) for the time being, but it’s the right move to make if it means getting your pain under control and improving the health of your discs and lower back.
The facet joints of the lumbar spine
The facet joints of the spine are the structures that link one vertebra (spine bone) to the adjacent vertebra, and they are what ultimately permit the spine to bend and twist in the ways that it does.
While these joints should normally slide and glide freely against one another when moving our backs, they often get stuck, which changes the spine’s ability to freely move (think of it like a kink that takes place in a metal chain).
The result is often a pain that’s sharper and focal in nature. Depending on how the joint is jammed up, certain positions or movements of the lower back may be more painful than others.
The solution: Facet joints that are a bit jammed up can be a bit tricky to tackle on your own, though they can often be a quick fix (if you’re an otherwise healthy individual) for healthcare professionals who are qualified to perform spinal manipulation (orthopedic physical therapists, chiropractors, osteopaths, etc.).
If you’re looking to tackle the issue on your own, it’s doable but can take a bit of time and effort. I can’t cover this solution in detail since the extent and ways in which the joints can become stuck are numerous, which can dictate how it’s best addressed.
Still, here are a couple of very general considerations for dealing with joints that don’t want to move as they should:
- finding ways to gently and repeatedly move your spine in pain-free ways is often therapeutic for these joints and can help restore mobility and functionality to the affected joint(s);
- don’t try to push through the pain. Modify your exercises or physical activities as needed until you get the issue under control.
Pro tip: Another common joint that causes lower back pain is the sacroiliac joint (SI joint, for short). This is the joint that forms between your hip bone and your sacrum. While I’m not discussing it in detail within this article, an irritated SI joint will behave in a very similar manner as an irritated facet joint and typically requires similar interventions to get the issue under control.
Technique issues: common issues & solutions
Sometimes back pain during lower body exercise is through no fault of your own (which is what the previous section of the article was all about). Other times, the pain can be a result of movement errors and technique flaws that occur when performing the movement.
This is the more favorable of the two situations for which back pain can arise when lunging, as it can often be eliminated if technique is cleaned up and otherwise optimized.
Let’s look at a few common lower back pain issues that can arise from poor technique when lunging and what can be done to fix the issue. As you read through these rather common faults, keep in mind that they can often be present in combinations; there’s no rule stating only one technique issue can be present at any given time.
Technique issue 1: rounding your back during the lunge
One of the more common movement issues seen in beginners who attempt the lunge is the rounding of their lower back when dropping into the lunge. While mild rounding of the lower back during a lunge might not be bothersome for many individuals, those who have pre-existing back and spine issues may experience pain when doing so.
Pro tip: The more weight you use or hold onto when lunging, the more mindful you should be about maintaining ideal lower back positioning throughout the exercise.
The solution: As you drop down into your lunge, hinge forwards at your waist while thinking about keeping your chest facing forwards rather than it facing the ground. This will help keep your spine straight (i.e., not rounded), eliminating or reducing stress or pain that might arise in the lower back if it were to round.
Technique issue 2: a torso that’s too vertical when lunging
While keeping your lower back from rounding during the lunge is a good habit to get into, keeping your torso too upright (which causes the lower back to arch) when lunging might force the lumbar spine into too much extension, which can be irritating for those with certain lower back issues.
The solution: A forwards lean at the torso can help to alleviate or eliminate lower back discomfort or pain that might be occurring due to too much extension through the lumbar spine. The key here is to lean forwards without rounding your lower back and to avoid leaning forward excessively, which can place unnecessary strain on the erector spinae muscles.
Technique issue 3: a lunge step that is excessively long
Despite what others might say, there’s nothing inherently wrong with a large step or stride when lunging; in fact, it can be immensely beneficial depending on one’s training goals.
But a large lunge step can lead to lower back pain if one’s body doesn’t have adequate mobility in their hips to do so, notably in their hip flexor muscles.
An excessively large lunge step can lead to lower back pain if the psoas muscle is chronically tight and unable to lengthen out to the required lunge position.
Since the psoas muscle attaches to the transverse processes to each of the lumbar vertebrae, placing this muscle on intense stretch can lead to sensations of discomfort or pain along the side of the spine.
The solution: The solution here is to shorten your step length (lessening the amount of stretch the psoas muscle undergoes). Don’t shorten it so much that your front heel lifts off the ground when lunging (if this happens, you may have to ditch your lunges for the time being). Rather, only shorten it up enough so that it eliminates the pain that would otherwise be coming from too far of a step forward.
Technique issue 4: a lunge step that’s too deep
Most active individuals tend to associate deep lunges with knee pain rather than lower back pain. While deep lunges certainly can aggravate an individual’s knees, they can also flare the lower back if the hip flexor muscles are tight.
Similar to the third technique issue in this list, dropping too deep into your lunge may cause lower back pain if your psoas muscle can’t adequately accommodate the stretched position it must produce.
Pro tip: This can be the same reason why many individuals experience pain in their lower back when performing the Bulgarian split squat, which places an even greater stretch on the psoas muscle than the traditional lunge.
Again, to be clear, there is nothing inherently wrong with a deep lunge; it can be very beneficial, but only if your body can accommodate the position.
The solution: Decrease the depth of your lunge for the time being (while you work on restoring your hip flexor mobility). Try to use as deep of a lunge as possible without provoking your lower back in the process. It may be that you need to use a combination of taking a shorter stride (technique issue 3) while combining it with reducing your lunge depth.
Lunge exercise alternatives
If the traditional lunge isn’t in the cards for you—either due to it causing pain or you just need a bit more variety in your training—there are plenty of alternative exercises to the traditional lunge that you can try.
The following exercises will work the same muscles in your legs through similar movement patterns or positions while being gentle on your lower back. Take any of the following alternatives and add them into your routine, if they’re appropriate for you.
Alternative 1: Wall sits with calf raises
Wall sits with calf raises are an outstanding exercise to perform when you want to challenge your legs and calves without involving your lower back in the process.
Simply perform the traditional wall sit (drop as low into the sit as you comfortably can), then while holding this position, simultaneously lift both of your heels off the floor, then set them back on the floor and repeat. You’ll feel a notable emphasis occurring in your quadriceps muscles when lifting your heels, along with your calf muscles working aggressively. Perform for as many sets and reps as you’d like.
Alternative 2: Sumo squats with a dumbbell or kettlebell
Sumo squats are another outstanding exercise for challenging your legs without extensively involving your lower back in the process. Since the sumo stance reduces movement in the lower back when compared to traditional squats, it may be worth trying if your lower back bothers you when lunging.
To perform the exercise, grab a kettlebell or the end of a dumbbell (so that the dumbbell is vertical) and stand directly beneath it with your feet wider apart than the width of your shoulders.
While keeping your chest up (torso relatively vertical), squat down, grab the weight, and then return to the standing position while holding onto it. Then, lower back down to the ground. Keep the weight in your hands at all times as you perform your remaining repetitions.
Alternative 3: TRX curtesy squats
TRX curtesy squats are brilliant for developing leg strength, hip mobility, and balance. And since you’re hanging onto the TRX throughout the movement, it may be the perfect movement to swap for your lunges. However, it does involve some lower back movement, particularly with larger ranges of motion, so keep that in mind.
Related article: How To Use A TRX For Injury Prevention (SERIOUS Benefits)
If you want a step-by-step walk-through of performing this exercise, click here to download my free TRX training program! The link will take you to my Buymeacoffee page, where you can download it with just a single click, completely free!
Final thoughts
Lunges can be a fantastic lower body exercise, yielding plenty of benefits; however, they’re not worth doing if they’re causing any type of lower back pain in the process. Take the time to get to the root cause of the issue (if possible, work with a qualified healthcare professional who can help you with this), and then make any modifications needed to avoid conjuring up any pain, if appropriate, to do so.
Remember, aches and pains during exercises happen to all of us. Be smart about how you train around these types of issues, and remember to take these sorts of issues in stride. And yes, that was an intended pun.
Frequently ask questions
To make this article even more thorough for you, I’ve included a few brief answers to some commonly asked questions with the lunge exercise.
Hi! I’m Jim Wittstrom, PT, DPT, CSCS, Pn1.
I am a physical therapist who is passionate about all things pertaining to strength & conditioning, human movement, injury prevention and rehabilitation. I created StrengthResurgence.com in order to help others become stronger and healthier. I also love helping aspiring students and therapists fulfill their dreams of becoming successful in school and within their clinical PT practice. Thanks for checking out my site!