Upper Back Pain During Squats: Causes, Solutions, and When to Seek Help

Why Does the Squat Bar Hurt My Upper Back?

Experiencing discomfort or pain in your upper back during squats is a common issue that can often be attributed to improper bar placement, insufficient upper back engagement, or underlying mobility limitations, all of which can compromise form and stability.

Understanding the Anatomy of Bar Placement

The squat, a foundational exercise, relies on a stable platform for the barbell. This platform is primarily formed by the musculature of your upper back. Key muscles involved in supporting the bar include:

• Trapezius (Traps): Specifically, the upper and middle fibers of the trapezius create the primary "shelf" for the barbell in a high-bar squat. These large, diamond-shaped muscles run from the base of your skull down your spine and out to your shoulders.
• Posterior Deltoids (Rear Delts): These shoulder muscles, along with the infraspinatus and teres minor, contribute to the shelf in a low-bar squat, where the bar sits lower across the shoulder blades.
• Rhomboids: Located between your shoulder blades, these muscles, along with the middle traps, are crucial for retracting and depressing the scapulae, creating a tight, stable base.
• Erector Spinae: While primarily supporting the spine, these muscles also contribute to the overall rigidity of the torso, helping to maintain an upright position under load.

When the bar sits correctly, the weight is distributed evenly across these muscular structures, minimizing direct pressure on bony prominences or nerves.

Common Causes of Upper Back Pain During Squats

Discomfort or pain in the upper back during squats can stem from several factors, often a combination of biomechanical and technical issues:

• Improper Bar Placement:
  • Too High (High Bar Squat): If the bar rests too high, it can sit directly on the cervical spine (neck) or the spinous processes of the upper thoracic vertebrae, causing sharp, localized pain due to direct bone-on-bone or bone-on-nerve pressure.
  • Too Low (Low Bar Squat): If the bar slides too far down in a low-bar squat, it might rest on the scapular spine or even the bony ridge of the shoulder blade, leading to discomfort or bruising. It can also cause excessive forward lean.
  • Not Centered: An off-center bar can cause uneven loading, leading to compensatory twisting or excessive pressure on one side of the upper back.
• Insufficient Muscular "Shelf" or Engagement:
  • Lack of Upper Back Development: If your upper traps and rear delts are underdeveloped, there isn't enough muscle mass to create a stable, padded shelf for the bar, leading to the bar digging into sensitive areas.
  • Passive Bar Holding: Failing to actively "squeeze" your shoulder blades together (scapular retraction) and create tension in your upper back means the bar is resting passively, rather than being actively supported. This allows the bar to roll or dig in.
• Mobility Restrictions:
  • Thoracic Spine Immobility: A stiff thoracic spine (mid-back) can prevent you from achieving proper extension and an upright torso. This forces your body to compensate, often by pushing the bar forward or causing you to excessively round your upper back, leading to awkward bar positioning and pressure.
  • Shoulder Mobility Issues: Limited shoulder external rotation or flexion can make it difficult to get your hands in the correct position on the bar, forcing your elbows back and creating an unstable, uncomfortable grip that can push the bar into undesirable areas.
• Bar Type and Padding:
  • Standard Bar: While typically fine, some individuals find the knurling (roughened surface) of a standard barbell abrasive against their skin, especially with heavier loads.
  • Excessive Bar Padding: While seemingly helpful, overly thick or soft bar pads can actually worsen the problem. They increase the bar's diameter, making it less stable, and can roll or shift during the lift, causing friction or unexpected pressure points.
• Excessive Load: Attempting to lift too much weight before your technique, strength, and mobility are adequately developed can cause a breakdown in form, leading to the bar shifting or digging into your back as you struggle to maintain position.
• Individual Anatomical Variations: Some individuals may have more prominent spinous processes or bony structures in their upper back, making them more susceptible to direct pressure from the bar.
• Previous Injury or Sensitivity: Prior injuries to the upper back, neck, or shoulders can leave the area more sensitive to pressure or impact.

High Bar vs. Low Bar Squat and Discomfort

The choice between a high-bar and low-bar squat significantly impacts bar placement and the muscles primarily supporting the load, which can influence discomfort:

• High Bar Squat: The bar rests higher on the upper traps, just below the cervical vertebrae. This position generally allows for a more upright torso and is often preferred for quadriceps development. Discomfort here typically relates to direct pressure on the neck or inadequate trap development.
• Low Bar Squat: The bar rests lower, across the rear deltoids and scapular spine. This position allows for more forward lean and typically engages the glutes and hamstrings more. Discomfort here often relates to the bar digging into the bony scapula or the challenge of maintaining a tight shelf with less muscular padding.

Addressing Upper Back Discomfort During Squats

Resolving upper back pain during squats requires a systematic approach, focusing on technique, mobility, and strength:

• Refine Bar Placement:
  • High Bar: Ensure the bar sits firmly on the meaty part of your upper traps, not on your neck. Actively shrug your shoulders slightly to create a more prominent shelf.
  • Low Bar: Position the bar across the rear deltoids, below the C7 vertebra (the most prominent neck bone) and above the spine of the scapula. Actively squeeze your shoulder blades together to create a rigid platform.
  • Practice with an Empty Bar: Spend time practicing bar placement and walk-outs with just the barbell to develop proprioception and comfort.
• Optimize Upper Back Engagement:
  • "Squeeze the Orange": Imagine you have an orange between your shoulder blades and you're trying to squeeze it throughout the entire lift. This cue helps activate the rhomboids and middle traps.
  • "Pull the Bar Down": Instead of just letting the bar rest, actively try to "pull" the bar down into your back by engaging your lats and upper back muscles. This creates tension and stability.
  • Elbow Position: For both high and low bar, try to keep your elbows relatively "under" the bar or slightly pointed down and back. Flared elbows can push the bar away from your back, reducing stability.
• Improve Mobility:
  • Thoracic Spine Extension: Incorporate exercises like foam rolling the mid-back, cat-cow stretches, and thoracic rotations to improve spinal mobility.
  • Shoulder Mobility: Perform exercises such as band pull-aparts, face pulls, and shoulder dislocations with a resistance band or broomstick to improve shoulder external rotation and overall flexibility.
• Strengthen Your Upper Back:
  • Rows (Barbell, Dumbbell, Cable): Build overall back thickness and strength.
  • Face Pulls: Excellent for strengthening the rear deltoids and upper traps, promoting shoulder health and stability.
  • Shrugs (Barbell, Dumbbell): Directly targets the upper traps, helping to build a more substantial "shelf."
  • Rear Delt Flies: Isolates the posterior deltoids, crucial for low-bar squat support.
• Consider Equipment Adjustments:
  • Chalk: Improves grip, reducing the need to excessively squeeze the bar and allowing for better upper back tension.
  • Bar Pads (Use with Caution): If discomfort persists despite technique corrections, a thin, dense bar pad might offer temporary relief. However, be aware that it can reduce stability and often masks underlying issues. Avoid excessively thick or squishy pads.
  • Specialty Bars: For specific cases where pain is unresolvable with a straight bar, a Safety Squat Bar (SSB) might be an option as it changes the weight distribution and arm position, but this should be a last resort after addressing fundamental issues.
• Progressive Overload and Deloading:
  • Don't Rush Weight: Ensure your form is solid before significantly increasing the load.
  • Strategic Deloads: Periodically reduce the weight to allow your body to recover and reinforce proper movement patterns.

When to Seek Professional Help

While most upper back discomfort during squats can be resolved with technique adjustments and consistent training, it's important to know when to seek professional medical or rehabilitative advice:

• Sharp, Shooting Pain: Especially if it radiates down your arms or into your hands.
• Numbness or Tingling: In your upper back, shoulders, or arms.
• Persistent Pain: If the pain doesn't subside with rest or modifications.
• Worsening Symptoms: If the pain progressively gets worse over time or with continued activity.
• Visible Deformity or Swelling: Around the painful area.
• Pain Accompanied by Weakness: In your arms or hands.

Consulting with a qualified healthcare professional, such as a physical therapist, sports medicine doctor, or a highly experienced strength coach, can help diagnose the root cause of your pain and provide a tailored plan for recovery and safe return to squatting.