Skip to Content

Lump On Back From Squats (Causes & How To Fix!)

Have you ever experienced a mysterious lump on your back after doing squats?

If so, don’t panic, as you’re not alone.

As a fitness lover myself, I know the excitement and fulfillment that comes with a great workout, but I also understand the pain and frustration that can result from an injury.

And that’s why I’m here to shed some light on the possible causes of lumps on your back from squats, and how you can prevent and treat them effectively.

So, whether you’re a seasoned gym-goer or a newbie just starting out, join me in discovering how to keep your back healthy and happy during your workout routine.

Man doing a squat in a gym

Common Causes of Lumps After Squats

Here are some of the most common causes of these lumps:

Muscle Strain

When you squat with improper form or lift too much weight, you put excessive pressure on your muscles, which can cause them to strain and develop small lumps.

Myofascial Trigger Point

A myofascial trigger point refers to a tight, tender area in a muscle that can be caused by overuse, injury, or poor posture.

Squats can exacerbate these trigger points, leading to the formation of lumps on your back.

Spinal Injury

The repetitive bending and lifting motions involved in squats can put pressure on your spine, leading to herniated discs or other injuries that cause lumps to form.

Poor Technique

If you’re not engaging your core or using proper form, you’re putting unnecessary strain on your back muscles, which can lead to lumps and other injuries.


If you’re squatting too frequently or lifting too much weight, you’re putting your muscles under constant stress, which can lead to strain and the formation of lumps.

Make sure you’re giving your body enough time to rest and recover between workouts to avoid overtraining.

Prevention is Key: Proper Form and Technique

Preventing lumps on your back from squats begins with using proper form and technique.

Here are some tips to help you avoid injury and keep your back healthy during your squats:

Engage Your Core

One of the most important aspects of proper squat form is engaging your core.

This helps to stabilize your spine and prevent unnecessary strain on your back muscles.

To engage your core, draw your belly button towards your spine and maintain this engagement throughout your entire squat.

Use Proper Foot Placement

Your foot placement during a squat can also impact the strain on your back muscles.

Make sure your feet are shoulder-width apart, and your toes are pointing slightly outward.

This will help to distribute the weight evenly across your feet and reduce the pressure on your back.

Maintain a Neutral Spine

Keeping your spine in a neutral position is crucial during squats. This means maintaining the natural curvature of your spine throughout the entire movement.

Avoid rounding your back or hyperextending your spine, as this can lead to injury and the development of lumps on your back.

Start with Light Weights

If you’re new to squats or returning from an injury, start with light weights and gradually increase the weight as you build strength.

This will help to prevent muscle strain and reduce the risk of developing lumps on your back.

Listen to Your Body

Finally, it’s important to listen to your body during your squats.

If you feel any discomfort or pain, stop immediately and reassess your form and technique.

Pushing through the pain can lead to injury and the formation of lumps on your back.

Treating and Managing Lumps on the Back

If you’ve developed lumps on your back from squats, there are several treatment and management options you can explore.

Here are some of my favorite tips to help you manage and alleviate the discomfort:

Rest and Ice

The first step in treating back lumps is to rest the affected area and apply ice. This will help to reduce inflammation and alleviate pain.

Apply ice to the affected area for 20 minutes at a time, several times a day, until the pain and swelling subside.

Stretching and Massage

Stretching and massage can also help to relieve discomfort and reduce the size of the lumps.

Use a foam roller or massage ball to target the affected area and apply gentle pressure to help loosen up any tight muscles or knots.

Pain Medication

Over-the-counter pain medication, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation associated with lumps on your back.

However, it’s important to follow the recommended dosage and not rely on pain medication as a long-term solution.

Physical Therapy

If your back lumps are due to an injury or poor posture, then I recommend physical therapy to help you recover and prevent future injury.

A physical therapist can provide targeted exercises and stretches to help strengthen and stabilize your back muscles.

Medical Treatment

In rare cases, you may need medical treatment to treat lumps on the back.

This may include corticosteroid injections to reduce inflammation or surgery to remove the lump.

When to Seek Professional Help for Your Lump

While most lumps on the back from squats are not serious and can be managed at home, there are certain situations where you should seek professional help:

Persistent Lumps

If the lumps don’t go away or continues to grow, you should seek medical attention.

This could be a sign of a more serious condition, such as a tumor or cyst.

Numbness or Tingling

If you experience numbness or tingling in the area around the lump, this may be a sign of nerve damage.

I recommend you see a medical professional as soon as possible to prevent further nerve damage.

Difficulty Moving

If you experience difficulty moving or have limited range of motion in your back, then you may have a more serious injury.

A medical professional can help determine the cause of the issue and provide appropriate treatment.

Other Symptoms

If you experience other symptoms along with the lump on your back, such as fever, chills, or unexplained weight loss, you should consult your doctor.

These symptoms could indicate an underlying condition that requires treatment.


In summary:

  • There are many causes for back lumps after squats, including muscle strain, poor form, and overexertion.
  • You can prevent these back lumps by lifting with proper technique, using a suitable weight, and stretching the muscles before and after exercise.
  • If you experience a lump on your back from squatting, there are many ways to treat it, including massage, ice therapy, pain medication, and medical treatment.
  • If the lump is accompanied by other symptoms, or it’s getting bigger, then you should seek medical guidance.

That’s all for this article, but is 315 a good squat? Or perhaps you’re interested in a squat to leg press conversion?

Hope this helped!