The squat is a foundational human movement, important for both athletic performance and daily activities like lifting objects from the floor. Experiencing low back pain (LBP) while squatting is a common issue that often signals a breakdown in technique or an underlying physical limitation. When the lumbar spine is improperly loaded, the body’s weight combined with external resistance can place undue stress on the discs, ligaments, and surrounding musculature. Identifying the specific cause of this discomfort is the first step toward pain-free and productive squatting.
Mechanical Causes of Low Back Pain While Squatting
One frequent mechanical error that shifts stress to the lower back is an excessive forward lean of the torso. While some forward lean is normal, leaning too far forward moves the center of mass away from the mid-foot, forcing the lumbar muscles to work harder to maintain spinal extension. This places increased shear forces on the spine, which can lead to muscle strain and discomfort. The degree of forward lean is often dictated by limitations in hip or ankle mobility, forcing the torso to compensate to keep the weight balanced over the feet.
Another common fault is the “butt wink,” an uncontrolled posterior tilt of the pelvis at the deepest point of the squat. This movement causes the lumbar spine to move out of its neutral, slightly arched position and into flexion or rounding. Loading the spine while in flexion significantly reduces the stability of the spinal column and increases pressure on the intervertebral discs. This pelvic tuck is usually a sign that the lifter is exceeding their available range of motion, often due to tight hamstrings or hip anatomy.
A foundational issue is a lack of proper core bracing throughout the movement. The core musculature acts as a pressurized cylinder, creating intra-abdominal pressure that stabilizes the spine under load. Without a rigid brace, the spine becomes vulnerable to movement and collapse, causing the lower back to absorb forces it is not equipped to handle. If the trunk musculature fails to maintain stiffness, the body’s natural response is to sacrifice spinal position, leading directly to pain.
Immediate Adjustments to Relieve Pain
To alleviate pain during a current squat session, immediate modifications to the movement pattern can provide relief. One simple adjustment is to reduce the depth of the squat, only descending as far as you can maintain a neutral spine and avoid the onset of the “butt wink.” Squatting to parallel or slightly above is a safer and more effective range of motion until mobility improves.
Adjusting your foot position can also instantly change the demands on your hips and lower back. Widening the stance slightly and externally rotating the toes can often accommodate specific hip anatomies and allow for a deeper squat without the pelvis tucking. Experimenting with small changes in foot width and toe angle can help a lifter find a more mechanically advantageous position that reduces back strain.
Focusing intensely on bracing before initiating the descent is a quick way to enhance spinal stability. This involves taking a deep, 360-degree breath into the abdomen and sides, then tightening the abdominal wall as if preparing for impact. This technique maximizes intra-abdominal pressure, which helps to maintain a stiff, neutral torso throughout the lift. If pain persists despite these adjustments, the load must be significantly reduced or removed entirely to prevent further irritation.
Addressing Underlying Physical Contributors
Persistent low back pain during squatting often points to underlying deficits in stability and mobility that must be addressed outside of the weight room. A common limiting factor is insufficient strength in the deep core musculature, specifically the transversus abdominis. Exercises like plank variations and the bird-dog help to train this muscle to maintain stiffness and spinal alignment. Building this deep stability ensures the spine is protected before a heavy load is introduced.
Limited hip mobility is a major contributor to form breakdown, forcing the lumbar spine to compensate for a lack of movement at the hip joint. Tight hip flexors, often shortened from prolonged sitting, can restrict the backward movement of the pelvis necessary for a deep squat. Incorporating regular hip flexor stretches, such as the kneeling hip flexor stretch, can restore the necessary range of motion. Similarly, tight hamstrings can contribute to the butt wink by limiting hip flexion at the bottom of the movement.
Weak or underactive gluteal muscles can cause the body to shift the workload to the lower back and hamstrings. The gluteus maximus is the primary engine for hip extension during the ascent of the squat, and its failure to fire correctly can lead to an inefficient, back-dominant pattern. Targeted activation drills, such as glute bridges or banded external rotation exercises, can “wake up” these muscles before a squat session, ensuring they contribute fully to the movement. Addressing ankle mobility, particularly dorsiflexion, is also important, as poor ankle movement can force a lifter into a forward lean to maintain balance.
When to Stop and Consult a Professional
While most low back pain during squatting is mechanical and can be corrected with form adjustments, certain symptoms indicate a need for professional medical evaluation. If the pain is sharp, severe, or comes on suddenly, immediately stop the exercise and seek medical advice. Continuing to push through acute pain can worsen an underlying injury.
A particularly concerning sign is pain that radiates down into the buttocks, hip, or leg, often referred to as sciatica. This radiating discomfort, especially when accompanied by symptoms like numbness, tingling, or muscle weakness in the lower extremity, suggests possible nerve root irritation or compression. These neurological symptoms require assessment by a physical therapist or physician. If the back pain persists or increases even with rest and modified movement, a consultation is necessary to rule out more serious structural issues, such as a disc injury or fracture.