Squats & Back Pain: Causes, Solutions, and Prevention

Why does my back hurt from squats?

Back pain during squats commonly arises from a combination of biomechanical faults, insufficient core stability, mobility limitations, and improper loading strategies, all of which place undue stress on the lumbar spine and its supporting structures.

Introduction

The squat is a foundational human movement and a cornerstone exercise in strength training, celebrated for its ability to build lower body strength, power, and muscle mass. However, for many, the very exercise designed to build a resilient body can unfortunately lead to discomfort, particularly in the lower back. Understanding why your back hurts from squats is the first step toward correcting the issue, preventing injury, and unlocking the full benefits of this powerful movement.

The Anatomy of the Squat and Your Back

To understand why pain occurs, it's crucial to appreciate the role of the lower back (lumbar spine) during a squat. The lumbar spine consists of five vertebrae (L1-L5) separated by intervertebral discs, providing both mobility and stability. Surrounding these are a complex network of muscles:

• Erector Spinae: These muscles run along the spine and are crucial for extending and stabilizing the back.
• Multifidus: Deep, segmental muscles that provide fine control and stability to individual vertebrae.
• Quadratus Lumborum (QL): Helps stabilize the spine and pelvis.
• Core Muscles (Transverse Abdominis, Obliques, Pelvic Floor): These form a natural "corset" that creates intra-abdominal pressure, stiffening the torso and protecting the spine during heavy lifts.

During a squat, your back must maintain a neutral or slightly extended position to distribute forces safely across these structures. Any deviation can lead to excessive stress.

Common Biomechanical Faults Leading to Back Pain

Most instances of back pain during squats stem from identifiable technical errors or underlying physical limitations.

• Rounding of the Lower Back (Lumbar Flexion) This is perhaps the most common and dangerous fault. When the lower back rounds, the intervertebral discs are subjected to uneven compressive forces, pushing the nucleus pulposus (the jelly-like center of the disc) posteriorly. This can lead to disc bulges, herniations, or nerve impingement. It often occurs when lifters try to go too deep without adequate hip or ankle mobility, or when the core fails to stabilize the spine.

• Excessive Lumbar Hyperextension ("Butt Wink" Compensation) While less common than rounding, some individuals may compensate for a lack of hip mobility by excessively arching their lower back. This constant hyperextension compresses the facet joints at the back of the vertebrae, potentially leading to pain and inflammation over time. It can also be a compensation for weak glutes or hamstrings, or an attempt to stay "too upright" without the necessary mobility.

• Insufficient Core Bracing The core muscles are your body's natural weightlifting belt. Without proper core engagement and the creation of intra-abdominal pressure (IAP), the spine lacks crucial support. This makes the lumbar vertebrae and discs vulnerable to shear forces and excessive compression, particularly under heavy loads. A weak or disengaged core is a primary contributor to both rounding and hyperextension.

• Poor Bar Placement The position of the barbell significantly impacts your torso angle and the leverage on your back.

  • High Bar vs. Low Bar: A high bar squat typically allows for a more upright torso, while a low bar squat requires a more forward lean. If your mobility or strength isn't suited to a low bar position, the increased forward lean can place more shear stress on the lower back if not properly stabilized.
  • Unstable Bar: If the bar isn't securely placed and stable on your traps or rear deltoids, it can shift, causing you to compensate and compromise spinal alignment.

• Improper Depth or Movement Pattern Attempting to squat deeper than your current mobility allows will often force your lower back to round. Similarly, an inconsistent descent or ascent, or allowing your knees to cave in (valgus collapse), can disrupt the kinetic chain and place compensatory stress on the lower back.

• Lack of Mobility (Hips, Ankles, Thoracic Spine) Limited range of motion in key joints can force your lumbar spine to compensate:

  • Tight Hips: Restricted hip flexion can prevent you from achieving depth without the pelvis tucking under, causing lumbar rounding.
  • Tight Ankles (Dorsiflexion): Limited ankle mobility can prevent your knees from tracking forward, forcing your torso to lean excessively forward or your heels to lift, both of which can lead to lower back strain.
  • Stiff Thoracic Spine: An inability to extend the upper back can make it difficult to maintain an upright torso, leading to a compensatory arching or rounding in the lower back.

• Pre-existing Conditions or Injuries Sometimes, back pain isn't solely due to squat form but is exacerbated by an underlying issue. Conditions like disc herniations, spondylolisthesis, spinal stenosis, or muscle imbalances can make the back more susceptible to pain during squats, even with otherwise good form.

Addressing the Root Cause: Solutions and Strategies

Preventing and alleviating back pain from squats requires a systematic approach, focusing on form, mobility, and strength.

• Assess Your Form

  • Video Yourself: Film your squats from the side and rear. This objective feedback is invaluable for identifying faults like lumbar rounding, excessive arching, or knee valgus.
  • Seek Expert Coaching: A qualified coach can provide immediate, personalized feedback and cues that are difficult to self-diagnose.

• Master Core Engagement

  • Bracing Technique: Practice the Valsalva maneuver (taking a deep breath into your belly, holding it, and bracing your abdominal muscles as if preparing for a punch) before each rep. This creates intra-abdominal pressure, stabilizing the spine.
  • Core-Specific Exercises: Incorporate exercises like planks, dead bugs, bird-dogs, and Pallof presses to build static and anti-rotational core strength.

• Improve Mobility

  • Hip Mobility Drills: Perform exercises like 90/90 stretches, pigeon pose, and hip flexor stretches to improve hip internal/external rotation and flexion.
  • Ankle Dorsiflexion Drills: Use wall ankle mobilizations, calf stretches, and banded ankle mobilizations to increase range of motion.
  • Thoracic Mobility: Incorporate foam rolling for the upper back, cat-cow stretches, and thoracic extensions to improve spinal rotation and extension.

• Adjust Bar Placement Experiment with high bar vs. low bar squats, or even front squats, to find the position that allows you to maintain the most neutral spinal alignment for your body type and mobility. Front squats, for example, inherently force a more upright torso, which can be beneficial for those prone to lumbar rounding in back squats.

• Start Light, Progress Gradually Never sacrifice form for weight. Master the squat pattern with just your body weight or a very light load before progressively adding resistance. Focus on controlled movements throughout the entire range of motion.

• Consider Accessory Exercises Strengthening the muscles that support the squat can alleviate stress on the back:

  • Glute Activation: Glute bridges, band walks, and hip thrusts can ensure your glutes are firing properly.
  • Hamstring Strength: Romanian deadlifts and good mornings can build posterior chain strength.
  • Upper Back Strength: Rows and face pulls can improve posture and bar stability.

• Listen to Your Body and Seek Professional Help Pain is a warning sign. Do not push through sharp or persistent back pain. If a particular squat variation or depth causes pain, modify it or temporarily switch to alternative exercises (e.g., leg press, goblet squats).

When to Seek Professional Advice

If your back pain is persistent, sharp, radiates down your leg, is accompanied by numbness, tingling, or weakness, or doesn't improve with form corrections and rest, it is crucial to consult a healthcare professional. A physiotherapist, chiropractor, or sports medicine doctor can diagnose underlying issues and provide a tailored treatment and rehabilitation plan.

Conclusion

The squat is an incredibly effective exercise, but its benefits are maximized only when performed with proper technique and an understanding of individual biomechanics. Back pain from squats is a common but often avoidable issue. By diligently assessing your form, prioritizing core stability, addressing mobility limitations, and listening to your body, you can transform the squat into a powerful tool for building a strong, pain-free physique.