Lower Back Pain in Your Squats?
Wavefront Physiotherapy and Coaching
A common complaint.
Your legs can handle the weight, but your lower back gives out first.
You finish the set feeling more like you’ve done a back workout than a leg day.
Sound familiar?
Let’s break down why your lower back hurts during squats, and what to do about it.
Spine Position
Now this is a hot topic isn’t it. The most common cause isn’t weakness, its position loss under load. When your torso collapses forward, your lower back shifts from often a neutral position to hyperextension. This position forces your lumbar spine to take the load instead of the glutes and hamstrings or quads.
The fix? Bracing. Its not as simple as taking a big breath. I want you to imagine you’re drawing your belly button to your spine, locking those ribs over the pelvis. That pressure is intra-abdominal pressure, it acts like a weightlifting belt keeping the spine is a well-supported position, allowing your legs to do the work.
Ankle and Hip Mobility
Mobility can often be a silent culprit. If your ankles can’t dorsiflex or your hip can externally rotate, your body will find that range elsewhere usually by rounding the lower back.
The fix? Targeted prep. Add this 5-minute mobility session before you squat:
Weighted ankle dorsiflexion rock backs x 15 each side
90 90 switch ups x20
Supported deep squat holds 30 seconds
Better mobility = better depth.
Other tips and tricks:
Raise your heels with a couple plates, this allows for increased dorsiflexion.
You Rely on Your Back Not Your Legs
Do your hips shoot up before your out of the hole? You’re turning the squat into a good morning. This happens when your glutes and quadriceps aren’t contributing evenly, this can either be fatigue, strength or poor cueing.
The Fix?
Active the glutes and quadriceps prior to squatting. Try x15 glute bridges and x15 terminal knee extensions
Cue hips and chest rise together
Add tempo work in and lighten the load
Add paused work at the bottom of the hole
This training balance, cueing and forces activation of the quadriceps and glutes
You Neglect Your Core and Accessory Work
You can’t stretch out or cue your way out of a weak link. Your core, glutes and hamstring all help with lumbopelvic control. If one lags the lower back pays.
The Fix?
Add anti rotation core work, think Palloff press.
Strengthen the glutes, I’m talking RDLs, and Hip Trusts.
Train the hamstrings, especially eccentric! Get Nordics in and some single leg isometric hamstring bridges.
The Takeaway
Lower back pain in your squats is happening for a reason, its feedback. Your body is telling you that the position, mobility, or control is breaking down. Address those three, and you wont just stop the pain, you’ll move better, faster and safer.
The best squat isn’t one that’s good on paper. It’s the one you can repeat, pain free, for years.
References
Blazek, D., Stastny, P., Maszczyk, A., Krawczyk, M., Matykiewicz, P. and Petr, M., 2019. Systematic review of intra-abdominal and intrathoracic pressures initiated by the Valsalva manoeuvre during high-intensity resistance exercises. Biology of Sport, 36(4), pp.373-386.
Buckthorpe, M., Stride, M. and Della Villa, F., 2019. Assessing and treating gluteus maximus weakness–a clinical commentary. International journal of sports physical therapy, 14(4), p.655.
Kim, S.H., Kwon, O.Y., Park, K.N., Jeon, I.C. and Weon, J.H., 2015. Lower extremity strength and the range of motion in relation to squat depth. Journal of human kinetics, 45, p.59.
Smrcina, Z., Woelfel, S. and Burcal, C., 2022. A systematic review of the effectiveness of core stability exercises in patients with non-specific low back pain. International journal of sports physical therapy, 17(5), p.766.
Straub, R.K. and Powers, C.M., 2024. A biomechanical review of the squat exercise: implications for clinical practice. International Journal of Sports Physical Therapy, 19(4), p.490.
