What To Know
- If you’re not engaging your core or keeping your back straight, you may be putting unnecessary stress on your lower back.
- If you’re experiencing lower back pain during hip thrusts, there are a few things you can do to fix it.
Hip thrusts are a powerful exercise for building strong glutes and hamstrings. However, some people experience lower back pain during or after performing hip thrusts. This can be frustrating and can make it difficult to continue exercising.
There are a few reasons why you might be feeling hip thrusts in your lower back. One possibility is that your form is incorrect. If you’re not engaging your core or keeping your back straight, you may be putting unnecessary stress on your lower back. Another possibility is that your hip flexors are tight. When your hip flexors are tight, they can pull on your lower back and cause pain.
How to Fix Lower Back Pain During Hip Thrusts
If you’re experiencing lower back pain during hip thrusts, there are a few things you can do to fix it:
1. Check your form. Make sure you’re engaging your core and keeping your back straight. Your shoulders should be back and your head should be in a neutral position.
2. Stretch your hip flexors. Tight hip flexors can pull on your lower back and cause pain. To stretch your hip flexors, lie on your back and bring your right knee to your chest. Hold for 30 seconds and then repeat with your left leg.
3. Strengthen your core. A strong core can help to stabilize your lower back and prevent pain. To strengthen your core, do exercises like planks, crunches, and leg raises.
4. Use a lighter weight. If you’re new to hip thrusts, it’s important to start with a lighter weight. As you get stronger, you can gradually increase the weight.
5. Don’t overtrain. If you’re doing hip thrusts too often or too intensely, you may be putting unnecessary stress on your lower back. Give your body time to rest and recover between workouts.
Other Causes of Lower Back Pain During Hip Thrusts
In some cases, lower back pain during hip thrusts may be caused by an underlying medical condition. If you have persistent or severe lower back pain, it’s important to see a doctor to rule out any underlying problems.
When to See a Doctor
You should see a doctor if you experience any of the following symptoms:
- Severe lower back pain
- Pain that radiates down your leg
- Numbness or tingling in your leg
- Weakness in your leg
- Difficulty walking
Wrap-Up: Why Do I Feel Hip Thrusts in My Lower Back?
If you’re experiencing lower back pain during hip thrusts, there are a few things you can do to fix it. Check your form, stretch your hip flexors, strengthen your core, use a lighter weight, and don’t overtrain. If you have persistent or severe lower back pain, it’s important to see a doctor to rule out any underlying problems.
Top Questions Asked
Q: Why do I feel hip thrusts in my lower back?
A: There are a few reasons why you might be feeling hip thrusts in your lower back. One possibility is that your form is incorrect. If you’re not engaging your core or keeping your back straight, you may be putting unnecessary stress on your lower back. Another possibility is that your hip flexors are tight. When your hip flexors are tight, they can pull on your lower back and cause pain.
Q: How can I fix lower back pain during hip thrusts?
A: There are a few things you can do to fix lower back pain during hip thrusts:
- Check your form.
- Stretch your hip flexors.
- Strengthen your core.
- Use a lighter weight.
- Don’t overtrain.
Q: When should I see a doctor about lower back pain during hip thrusts?
A: You should see a doctor if you experience any of the following symptoms:
- Severe lower back pain
- Pain that radiates down your leg
- Numbness or tingling in your leg
- Weakness in your leg
