How to Manage Lower Back Pain When Squatting

The squat remains an impactful movement in fitness and rehabilitation, yet it often carries a reputation for provoking discomfort in the lower back. This can discourage individuals from performing an exercise that, when executed properly, offers significant benefits. 

Unfortunately, lower back pain during squats frequently signals deeper issues related to technique, muscle balance, or movement restrictions that have gone unnoticed. Recognizing these underlying factors is essential for anyone aiming to address back discomfort without abandoning the exercise altogether. 

Addressing the pain requires careful attention to the way the body moves and how force travels through the spine and surrounding structures. 

Why Lower Back Pain Happens During Squats

The squat involves multiple joints and muscle groups working together to move and stabilize the body. Many individuals experience discomfort because specific weaknesses, mobility restrictions, or technical faults place excessive demand on the lumbar region.

There are factors that contribute to back pain and once they become clear, adjustments in training and movement can help restore proper function.

Common Causes 

Lower back pain during squats often begins with small technical errors that accumulate over time. 

• Poor alignment, loss of spinal neutrality, and lack of control at key positions in the movement create uneven forces that strain the lower back. Even a slight rounding or excessive arching of the spine can shift the load in a way that the body cannot tolerate for long periods.
• In some cases, weaknesses in the surrounding muscles contribute to instability. The core, hips, and upper back play critical roles in maintaining posture throughout the movement. 

When these supporting structures fail to provide adequate control, the lumbar spine absorbs more pressure than it should, increasing the risk of discomfort or injury. 

Spinal Mechanics During Squatting

The lumbar spine must maintain a stable and neutral position throughout the squat to distribute load safely. Once the spine loses this position, compression and shearing forces increase, placing additional strain on the intervertebral discs, ligaments, and surrounding musculature. 

Even slight deviations in spinal alignment can create imbalances that stress the lower back with every repetition. Squatting involves a delicate balance between mobility and control. 

Restrictions in hip or ankle mobility may force the lumbar spine to compensate, increasing the likelihood of strain. A thorough approach to technique can help prevent these compensations from becoming chronic sources of discomfort. 

1. Examine Your Squat Technique First

Before addressing strength or mobility deficits, it is crucial to assess how the squat is being performed. Technique serves as the foundation for every repetition and even strong and flexible individuals can develop pain if movement patterns fail to protect the spine. 

Many issues related to lower back discomfort originate from habits that seem minor but have a significant impact under load.

Neutral Spine Position

Maintaining a neutral spine throughout the squat allows forces to pass through the vertebrae without creating harmful shearing or compression. Neutral does not mean perfectly straight but rather the natural curve that aligns with the body's structure.

When the spine moves into excessive flexion or hyperextension during squats, the integrity of the movement breaks down, placing unnecessary stress on the lower back. Many individuals unknowingly compromise this position during both the descent and ascent. 

Fatigue, poor motor control, or a lack of awareness can cause the lower back to round or arch, especially at the bottom of the squat. 

Foot Placement and Hip Movement 

The position of the feet is important in maintaining balance and alignment throughout the squat. Small changes in stance width or toe angle influence how the hips move, which in turn affects spinal positioning. 

An improper stance can force the lower back to compensate for limited hip mobility, leading to discomfort or strain. Allowing the hips to hinge properly ensures that movement originates from the intended joints rather than the spine. 

A controlled hip hinge reduces forward lean and keeps the torso more upright, which helps distribute the load more evenly. 

2. Strengthening Supporting Muscle Groups

A well-executed squat relies not only on movement but also on the strength of muscles that stabilize and control the body throughout the exercise. When these supporting groups are underdeveloped or imbalanced, the spine often absorbs forces it was not designed to handle repeatedly. 

Building strength in the surrounding musculature offers protection to the lower back while improving overall performance.  

Strengthen the Core 

The core helps in stabilizing the spine during squats. However, core training often emphasizes superficial muscles while neglecting the deep stabilizers responsible for controlling spinal motion under load. 

The transverse abdominis, multifidus, and pelvic floor muscles contribute to the foundation that protects the lumbar spine during complex movements. Effective core training goes beyond traditional crunches and sit-ups. 

Exercises that promote proper bracing, such as bird dogs, dead bugs, and planks, help develop stability that translates directly to safer squatting. Bracing creates internal pressure that supports the spine, reducing the likelihood of strain or injury.

Build Hip and Glute Strength 

The hips and glutes serve as powerful drivers of movement during the squat. Weakness in these areas often forces the lumbar spine to absorb the extra workload, particularly during the ascent phase. 

Strengthening the hip extensors, abductors, and external rotators provides greater control over pelvic positioning, which directly reduces the strain on the lower back. Movements such as hip thrusts, glute bridges, and lateral band walks effectively target these muscles and support better mechanics during squatting. 

As these muscles strengthen, the hips begin to guide the movement more efficiently, allowing the spine to maintain its natural alignment throughout the lift. 

3. Modify Your Squat to Reduce Lower Back Strain

For individuals managing lower back discomfort, modifying the way squats are performed can make a substantial difference. Thoughtful adjustments allow continued progress while protecting vulnerable areas from unnecessary stress. 

These changes create an opportunity to strengthen safely without sacrificing long-term joint health.

Use Squat Variations That Are Easier on the Back

Certain squat variations naturally place less strain on the lumbar spine due to how the load is distributed. For example, goblet squats allow the weight to remain closer to the center of gravity, encouraging a more upright torso and reducing forward lean. This position places less compressive force on the lower back while still providing an effective stimulus for the legs and hips.

Box squats are another valuable option, as they limit depth and provide a clear stopping point, reducing the risk of technique breakdown at the bottom of the movement. In some situations, front squats or safety bar squats may also prove beneficial because they shift the load in a way that encourages better spinal alignment. 

Adjust Load, Volume, and Frequency

Pain often signals that the tissues are being pushed beyond what they can tolerate. Reducing the amount of weight lifted allows for continued practice of proper technique without overwhelming the lower back.

Lighter loads with strict attention to form build movement quality and reinforce safe patterns. In addition to load, the number of sets, repetitions, and training sessions each week may need modification. 

Allowing adequate recovery time between squat sessions gives irritated tissues an opportunity to heal while still making gradual improvements.

4. Incorporate Mobility Work Into Your Routine

Mobility matters when it comes to how the body  tolerates squatting. When certain joints lack the necessary range of motion, the body compensates by shifting stress to areas less suited to handle it, such as the lower back.

Improving mobility in the right regions creates the freedom for joints to move as intended, reducing strain where it does not belong. Integrating focused mobility work into training not only enhances movement quality but also helps prevent recurring patterns of compensation that lead to pain.

Hip and Ankle Mobility

The hips and ankles serve as major contributors to proper squat mechanics. Limited hip mobility can force the lumbar spine into excessive rounding or arching, while restricted ankles often lead to compensatory forward lean that shifts load toward the lower back. 

Addressing these areas allows the squat to unfold more naturally, preserving neutral spinal alignment throughout. Targeted mobility drills such as hip flexor stretches, deep lunges, ankle dorsiflexion exercises, and controlled articular rotations create the necessary flexibility to support better squatting patterns.

Stretch and Mobilize the Lower Back 

While the lower back may feel tight, aggressive stretching can sometimes do more harm than good. The lumbar spine benefits more from controlled, gentle mobility exercises that promote flexibility without compromising stability. 

Cat-cow movements, pelvic tilts, and supported spinal rotations provide safe ways to encourage mobility while respecting the spine’s structural limits. These controlled movements allow the lumbar tissues to move without excessive strain, promoting circulation and flexibility in a safe range. 

Know When to Seek Professional Help

Even with thoughtful modifications and consistent training habits, there are situations where lower back pain persists or worsens despite best efforts. In these moments, professional evaluation becomes essential. 

Trained specialists possess the knowledge and tools to identify underlying causes that may not be obvious during self-assessment. Timely intervention can prevent minor issues from becoming long-term limitations. 

 When Pain Indicates a Serious Problem

Pain that lingers between sessions, intensifies with daily activities, or radiates into the legs may point to conditions requiring medical evaluation. Signs such as numbness, tingling, weakness, or sharp localized pain should prompt consultation with a qualified healthcare provider. 

Ignoring these signals increases the risk of more serious complications that could limit both training and daily function. Evaluation by specialists trained in interventional pain management can uncover structural or neurological concerns that contribute to persistent lower back symptoms. 

Identifying these issues early allows for a treatment plan that supports both recovery and long-term spinal health.

Work With Qualified Coaches and Therapists

In many cases, technical errors contribute significantly to lower back discomfort. Certified coaches and physical therapists can assess movement patterns and provide tailored corrections that address the root of the problem. 

Their guidance helps individuals refine technique, strengthen weaknesses, and regain confidence in their ability to squat safely. Therapists experienced in movement rehabilitation apply targeted interventions that restore mobility, improve muscle balance, and reduce compensatory patterns that place strain on the lower back. 

Why Does My Upper Back Hurt When I Wake Up? 

Managing lower back pain during squatting requires more than simply reducing the weight or skipping the exercise altogether. It demands a careful look at how the body moves, where weaknesses exist, and how joint mobility may be limiting safe execution. 

When these elements are addressed systematically, squatting becomes both safe and effective, even for those who have experienced discomfort in the past. This approach shares a close connection with other types of spinal discomfort that often appear in different situations, such as waking up with upper back pain.

Both scenarios reflect how the spine responds to stress, posture, and muscle imbalances accumulated over time. In many cases, the same weaknesses that contribute to upper back stiffness in the morning also play a role in how the lower back handles load during squats.