The squat is a fundamental movement for building lower body strength and improving athletic performance. Despite its benefits, the squat is frequently associated with lower back pain, especially when performed with external resistance. This discomfort often stems from subtle technical errors that compromise spinal integrity under load. Understanding and correcting these mechanical faults is the most direct path to executing this exercise safely. This guide provides actionable steps to help you perform the squat while ensuring the health and stability of your back.
Foundational Setup and Stance
The initial placement of the barbell dictates the body’s posture and directly influences the stress placed on the spine. Bar placement is typically divided into two styles: high bar and low bar. The high bar position places the barbell across the upper trapezius muscles, encouraging a more vertical torso angle. This upright posture generally places less shear force on the lumbar spine, making it a preferable starting point for back health.
In contrast, the low bar placement rests the bar lower, across the rear deltoids, necessitating a more pronounced forward lean of the torso. While this often allows for heavier loads, it increases the stress on the posterior chain, including the lower back erector spinae. Regardless of the chosen bar position, the bar must remain positioned over the middle of the foot throughout the movement to maintain balance and avoid spinal deviation.
Foot width and toe angle should be customized to your unique hip structure. A stance that is too narrow or too wide can limit hip mobility, forcing the pelvis to tuck and the lower back to round prematurely at depth. Start with your feet slightly wider than shoulder-width, with the toes pointed outward between 10 and 30 degrees. Experiment until you find the position that allows you to descend comfortably while keeping your knees aligned over your feet. The appropriate squat depth is the point just before your lower back begins to lose its neutral position.
Core Mechanics: Bracing and Spinal Position
Achieving spinal safety during the squat relies heavily on creating and maintaining intra-abdominal pressure (IAP) through proper bracing. This involves performing a controlled Valsalva maneuver: taking a large breath and holding it against a closed glottis while tightening the abdominal muscles. This action creates a rigid, pressurized cylinder around the spine, stabilizing the vertebral column against compressive and shear forces.
The breath taken should be deep, filling the lower abdomen in a 360-degree fashion, rather than just expanding the chest. This diaphragmatic breath ensures pressure is generated within the abdominal cavity, providing robust support for the trunk. Maintaining this pressure and rigidity throughout the descent and ascent is paramount, as a stable trunk enables greater power transfer and protects the spine from harmful flexion or extension.
Initiate the squat movement by simultaneously flexing at the hips and knees, often described as a slight hip hinge, to help maintain a neutral spine. A neutral spine maintains the natural, slight inward curve (lordosis) of the lumbar region without excessive arching or rounding. During the movement, the chest should remain lifted and the upper back muscles contracted to maintain thoracic extension. Weight distribution should be balanced across the entire foot, avoiding shifting too far onto the heels or the balls of the feet.
Identifying and Correcting Common Back-Hurt Errors
Several technical errors can undermine bracing and lead to painful strain in the lower back. One common fault is the “Good Morning Squat,” which occurs when the hips rise faster than the chest during the ascent. This shifts the torso into an excessive forward lean, placing a disproportionately large load on the lower back muscles (erector spinae) instead of the legs. To correct this, focus on driving the shoulders and hips upward at the same rate, maintaining the torso angle established at the bottom.
Another frequently encountered error is the “Butt Wink,” where the pelvis tucks under the body at the bottom of the squat, causing the lumbar spine to round into flexion. This rounding significantly increases the risk of disc injury under load. A simple fix is to reduce the depth of the squat, only descending as far as possible while confirming the lumbar spine remains neutral. Alternatively, performing a box squat, tapping a box set just above the point of the butt wink, can help teach the correct depth limit and control pelvic position.
Allowing the spine to visibly round under load, whether due to a butt wink or losing the brace, is a direct cause of back pain. This loss of spinal rigidity often signals that the weight is too heavy, forcing the body to seek a mechanical shortcut. If you notice your spine rounding, immediately reduce the weight to a load that allows you to maintain a rigid, neutral spinal position. Consistent practice with lighter weight and perfect form is superior to struggling with excessive load.
Preparation: Addressing Mobility Limitations
Poor squat form that stresses the back is often a symptom of underlying mobility restrictions elsewhere in the body. If the required joints cannot achieve the necessary range of motion, the body compensates by forcing movement at the lumbar spine, which is designed for stability. Restricted ankle dorsiflexion, the ability of the shin to move forward over the foot, is a major contributor to butt wink and forward lean. When the ankles are restricted, the hips are forced backward to maintain balance, eventually causing the pelvis to tuck at depth.
Tight hip flexors and hamstrings can also pull the pelvis out of alignment, making it difficult to maintain a neutral lower back position. Limited hip mobility, whether due to muscle tension or hip socket depth, will force compensation. Incorporating simple pre-squat drills, such as deep lunges or kneeling hip flexor stretches, can temporarily improve the range of motion needed for a safe descent.
Limited mobility in the thoracic spine (upper back) can prevent the chest from staying upright, leading to excessive forward lean and increased strain on the lower back. Practicing thoracic extension exercises, such as foam rolling the upper back or performing light band pull-aparts, can help improve upper body posture. Addressing these mobility deficits through active, targeted movements will reduce the need for the lumbar spine to compensate, making it easier to execute a safe and pain-free squat.