How to fix lower back pain from squats: Let’s get real for a second. That nagging ache or sharp stab in your lower back after squatting? I know it. I’ve felt it myself early on, and I see it constantly with clients. It’s frustrating, scary, and makes you want to ditch the barbell for good. But hold up. Most squat-related back pain isn’t a death sentence for your gains; it’s usually a fixable form breakdown, muscle imbalance, or recovery issue. The solution lies in smart adjustments, not just pushing through pain. Here’s exactly what I’ve seen work, step by step.
1. Possible Causes of Lower Back Pain from Squats
- Leaning Too Far Forward (The “Good Morning” Squat)
- Losing Your Neutral Spine (Rounded or Over-Arched)
- Butt Wink (Rounding)
- Superman Arch (Over-Arching)
- Knees Caving In (The Valgus Collapse)
- Exploding Up Without Control (Momentum Over Muscle)
- Ego Lifting (Weight Over Wisdom)
2. How to Fix Lower Back Pain from Squats?
1. Let’s Fix Your Form First
It’s not about how much you lift, but how you lift it.
- Your Back Angle is Everything: Your spine needs to stay strong and neutral – think straight line from your tailbone to your neck, with its natural slight arch maintained.
- Hinge Those Hips, Don’t Just Bend Knees
- Depth: Only go as deep as you can while keeping that rock-solid neutral spine.
- Weight on Your Midfoot – Feel It
- Get Eyes On You: A single session with a good physical therapist or experienced trainer can pinpoint issues you’d never see.
2. Build Your Body’s Natural Weight Belt: Core Strength
Your core isn’t just abs. It’s your entire trunk musculature.
- Bracing: Your Secret Weapon: This intra-abdominal pressure is your spine’s best friend.
- Train That Brace: Planks, Dead Bugs, and Bird Dogs. 10 minutes, 3x a week.
3. Free Up Movement: Mobility Isn’t Optional
- Unlock Those Hips
- Ankles Matter More Than You Think
- Free Your Upper Back (Thoracic Spine)
4. Managing the Ouch: Listen to Your Body
Pain is information.
- Rest is Part of Training
- Ice Early, Heat Later
- Pain Meds? Use Sparingly
- Know When to Call in the Pros: See a doctor or physical therapist.
5. Prep Your Body: Warm-Up Like You Mean It
- Get Blood Flowing: 5-10 minutes of light cardio (bike, jog, jump rope).
- Dynamic Stretching
- Wake Up Your Glutes
6. Progress Wisely
- Drop the Weight. Seriously
- Manage Fatigue
It’s about stacking these habits: impeccable form, a rock-solid braced core, free-moving hips and ankles, smart pain management, a thorough warm-up, and patient, ego-free progression. Don’t hesitate to get expert help if things don’t improve.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.