How to Fix Lower Back Pain After Squats

Lower back pain after squats is honestly more common than most people admit. 

You think you’re doing everything right — warm-up, good form, decent weight — and then suddenly, your back feels off. Maybe it’s a shbararp sting. Maybe it just tightens up, and you brush it off… until it shows up again next time.

It’s frustrating. 

Was it your form? Your core? Too much weight? Or just a bad day?

Whatever it is, you’re here for answers — and you’ll get them. Simple, real fixes. Let’s figure out what’s going on with your squat and save your back.

Causes of Lower Back Pain After Squats

Lower back pain after squats usually doesn’t just come out of nowhere. There’s always a reason. 

Let’s look at the most common causes:

1. Poor squat form

Bad form is one of the biggest reasons for back pain.

• If your back rounds, you’re folding under the bar.
  
• If you over-arch, you’re jamming your spine.
  
• Knees caving in? Your whole body loses control.
  

It might feel okay at first. But rep after rep, the pressure builds up in your lower back.

2. Weak core muscles

Your core’s job is to keep your spine stable while you move.

• If your abs aren’t braced tight, your back takes the load
  
• No core tension = no support = your back doing extra work
  

3. Glutes not doing their job

Your glutes are supposed to push you up from the bottom.
But if they’re not firing:

• Your hips stay lazy
  
• Your lower back jumps in to help you stand up
  

If your butt isn’t sore but your back is — that’s a red flag.

4. Your back is overcompensating

When other muscles don’t work right, your back takes over.

• Weak core? Back steps in.
  
• Sleepy glutes? Back again.
  
• Bad positioning? Back to the rescue.
  

But your lower back was never meant to carry the whole team. That’s why it hurts.

5. You’re lifting too much, too fast

Progress is good. But rushing it? Not so much.

• If the weight’s too heavy, your form slips
  
• You lose control, and your back ends up absorbing the hit
  

6. Your mobility is holding you back

Tight joints = messy squats.

• Hips too tight? You lean forward.
  
• Ankles stiff? Heels lift, knees cave.
  
• Upper back stuck? You fold like a chair.
  

When you can’t move right, your back pays the price.

Is Your Lower Back Pain After Squats Just Soreness?

Lower back pain after squats doesn’t always mean disaster. But sometimes… yeah, it’s a red flag.

So how do you know if it’s just soreness — or something worse?

Let’s break it down:

✅ Normal soreness (a.k.a. DOMS)
This is the “you trained hard” kind of pain. Totally normal.

• Feels dull, tight, or stiff
  
• Kicks in 24–48 hours after squats
  
• Doesn’t stop you from moving — just makes stairs suck
  

Good news? It fades. Usually by day two or three. You don’t feel it mid-set, just after.

✅ Minor strain or tweak
This is that “hmm… something pulled” feeling.

• You might feel a sudden pinch during a rep
  
• Or some stiffness creeping in right after
  
• Usually affects one side more than the other
  

Not awful — but if bending, twisting, or getting out of bed hurts in a sharp way, don’t ignore it.

✅ Nerve or disc-related pain
Okay, this is serious.

• Pain shoots down your leg or into your glutes
  
• Might feel numb, tingly, or like electricity
  
• Bending, sitting, even sneezing makes it worse
  

Big rule here: if you feel anything weird, radiating, or nerve-like — stop. No ego lifts. See a doctor or physio.

Bottom line:

• Sore? That’s fine.
  
• Stabbing, lasting, or strange? Time to rest or get checked.
  Don’t “push through” pain you don’t understand.

How to Fix Lower Back Pain After Squats

Lower back pain after squats isn’t something you just have to live with. In most cases, it means something’s off — either in how you move, how your body’s working, or how you’re loading the weight.

Here’s how to actually fix the problem at the root.

Get your form right

If your lower back hurts, 80% of the time it’s bad form.

• Keep your back in a neutral position — not rounded, not arched like a banana.
• Hips and knees should move together — no collapsing forward, no knees caving in.

Best tip? Record yourself — you’ll probably see that your back’s been collapsing without you noticing.

Brace your belly before every squat

A lot of lower back pain comes from a weak or lazy core. When your core’s not engaged, your lower back gets stuck doing all the work.

Here’s the simple fix:
Take a deep breath into your belly — not your chest. Let your stomach expand like someone’s about to punch you, and you’re bracing for it.
Then keep that pressure during the entire squat. That’s what stabilizes your spine and keeps your back safe.

Activate your glutes before you train

If you don’t feel your glutes working, chances are your lower back is stepping in to save the lift.

Before you even touch the barbell, do a few rounds of glute bridges (lying hip raises), or clamshells (lying on your side and opening your knees).
These get your brain talking to your butt — so when you squat, your glutes are doing the job, not your back.

Tight joints? Your back ends up doing the job

If your squat feels awkward, it’s probably because your hips are tight, your ankles are stiff, or your upper back is locked up.

• Can’t open your hips? You lean forward.
• Ankles won’t move? Knees can’t travel.
• Upper back’s stuck? Your lower back will bend to make up for it.

All of this puts stress where it shouldn’t be — right on your lumbar spine.

Take 3 minutes before you squat to loosen up:

• Hips: Do “The World’s Greatest Stretch”
  
• Ankles: Knee-to-wall stretch (toe to wall, drive knee forward)
  
• Upper back: Kneeling foam roller extensions (hands on roller, sink chest)

Don’t rush the weight — control comes first

Adding weight too fast is a fast way to get hurt.

Real strength means you control the weight — the weight doesn’t control you.

If you can’t squat with good form for 5 solid reps? Drop the weight.
Build up slowly. Get smooth and stable first, then go heavy.

6. Know when to rest — and when to get help

A little soreness is fine.
But sharp pain, weird tightness, or anything that lingers for days? That’s not normal.

If your back feels off after a session, don’t ignore it.
Walk, stretch, take a few days off. Most minor issues heal fast if you catch them early.

But if pain sticks around — especially sharp or shooting pain — go see a doctor or physio.

When to See a Doctor or Physical Therapist

Most back pain from squats can be fixed with smart training.
But sometimes, it’s not something you should handle alone.

If you’re feeling off, here’s a quick table to help you know when it’s time to stop guessing — and start getting help:

Bottom line:

Don’t “push through” pain that doesn’t feel right.

Catching small issues early = less time off later.

If your lower back hurts after squats, something isn’t working the way it should.

The problem is usually your form, your core, your glutes — or all of them.

The solution isn’t to stop squatting.
It’s to fix how you squat.

Start with the basics. Move well. Don’t rush. Do your warm-up.
Listen when your body talks.

Squats are one of the best things you can do — but only if you do them right.

Alex Carter

Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.