Lower Back Pain When Squatting: Common Causes & How to Fix It

Squatting is a fundamental movement in both fitness and daily life. Whether you’re lifting weights at the gym or simply bending down to pick something up, squatting engages your lower body, core, and back. However, many people experience lower back pain when squatting, which can disrupt workouts and even lead to long-term issues if not addressed.

In this article, we’ll explore the common causes of lower back pain during squats, how to fix it, and tips to prevent it from happening again.

Why Does Your Lower Back Hurt When Squatting?

Lower back pain during squats can occur for various reasons, from poor technique to underlying weaknesses or imbalances. Let’s break down the most common causes:

1. Poor Form or Technique

One of the most frequent causes of back pain during squats is incorrect form. Key mistakes include:

• Rounding or arching your back

• Letting your knees collapse inward

• Leaning too far forward

These errors can put unnecessary stress on your lower back, leading to discomfort or pain.

2. Weak Core Muscles

Your core plays a crucial role in stabilising your spine during squats. If your core muscles are weak, your lower back may overcompensate, increasing the risk of pain or injury.

3. Tight Hip Flexors or Hamstrings

Tightness in your hip flexors or hamstrings can limit your range of motion, forcing your lower back to bear more of the load during squats. This imbalance can contribute to strain and discomfort.

4. Overloading the Barbell

Lifting more weight than you’re ready for can compromise your form and put excessive strain on your lower back. It’s essential to focus on proper technique before increasing the weight.

5. Previous Injuries

If you’ve had a prior back injury, you may be more susceptible to lower back pain during squats. Scar tissue or weakened muscles can make the movement more challenging.

How to Fix Lower Back Pain When Squatting

If squats are causing lower back pain, don’t ignore it. Addressing the issue early can prevent further problems and help you squat pain-free. Here’s how to fix it:

1. Check Your Form

Start by reviewing your squat technique. Key pointers include:

• Maintain a Neutral Spine: Keep your back straight and avoid rounding or arching.

• Engage Your Core: Tighten your core muscles throughout the movement to support your spine.

• Push Through Your Heels: Avoid letting the weight shift to your toes.

• Keep Your Knees Aligned: Your knees should track over your toes, not collapse inward.

Using a mirror or recording yourself can help identify form issues.

2. Strengthen Your Core

Incorporate core-strengthening exercises into your routine to improve stability and support your lower back. Examples include:

• Planks

• Dead bugs

• Bird dogs

A strong core helps distribute the load evenly and reduces strain on your lower back.

3. Stretch and Mobilise Tight Muscles

If tight hip flexors or hamstrings are the problem, regular stretching and mobility exercises can help. Try:

• Hip flexor stretches

• Hamstring stretches

• Foam rolling for your lower back and legs

Improving flexibility can enhance your range of motion and reduce pressure on your lower back.

4. Lighten the Load

If you’re experiencing back pain, reduce the weight on the barbell and focus on perfecting your form. Gradually increase the load as your strength and technique improve.

5. Use Supportive Equipment

A weightlifting belt can provide additional support for your lower back during heavy lifts. However, it’s important to rely on proper form and not depend solely on equipment.

6. Rest and Recover

If your lower back pain persists, take a break from squatting to allow your body to recover. Continuing to train through pain can worsen the issue.

Tips to Prevent Lower Back Pain When Squatting

Prevention is always better than cure. Follow these tips to avoid lower back pain when squatting:

• Warm Up Properly: Start with dynamic stretches and light movements to prepare your muscles and joints.
  

• Gradually Increase Weight: Avoid jumping to heavy loads too quickly. Build strength progressively.
  

• Focus on Mobility: Incorporate exercises that improve hip and ankle mobility to enhance your squat depth and form.
  

• Listen to Your Body: If something doesn’t feel right, stop and reassess.

When to See a Professional

If your lower back pain doesn’t improve with these adjustments, it’s a good idea to consult a professional. Chiropractors and physiotherapists can assess your movement patterns, identify underlying issues, and provide tailored treatment to address the root cause.

Squat Smarter, Not Harder

Lower back pain when squatting is common, but it’s not something you have to live with. By addressing the root causes—whether it’s poor form, weak core muscles, or tightness—and making the necessary adjustments, you can enjoy pain-free squats and stronger workouts.

If lower back pain is holding you back from achieving your fitness goals, the team at Elite Health & Performance is here to help. Our experienced professionals specialise in assessing and treating movement-related pain, so you can train smarter and recover faster.