Back pain is a common issue that arises during the squat, a foundational movement for building lower body strength. The discomfort signals that the body is compensating for a mechanical limitation or a breakdown in technique under load. Understanding the specific nature and location of the pain is the first step toward correcting the issue and returning to safe, effective training. This analysis provides a framework for diagnosing the source of squat-related back discomfort and offers immediate adjustments to restore proper form.
Identifying the Source of Back Pain
Back pain during a squat can manifest in different locations, and identifying where the pain originates helps pinpoint the underlying cause. Pain localized to the lower back, or the lumbar region, is the most frequent complaint and typically relates to a loss of core stability or an excessive rounding of the spine. This discomfort often presents as a dull, generalized ache that worsens as you descend into the squat or attempt to stand back up with the weight.
Pain higher up, in the mid-back or thoracic spine, might suggest a problem with the upper back bracing or the position of the barbell. A lack of thoracic extension can cause the upper back to round forward, placing undue stress on the spine as it tries to maintain stability. Sharp or shooting pain that occurs only during the lifting motion is a direct warning sign of immediate mechanical stress. Conversely, a persistent, dull ache that lingers after the workout may indicate muscle fatigue or a mild strain.
Primary Causes of Lumbar Strain During Squats
The mechanics of the squat place significant demand on the core to maintain a neutral spinal position, and failure to do so is the main driver of lumbar strain. The lack of proper core bracing is a significant mechanical fault, as bracing stabilizes the spine through increased intra-abdominal pressure (IAP). When IAP is insufficient, the deep core muscles cannot effectively resist the downward force of the load, allowing the spine to move out of its neutral alignment.
Another common issue, often referred to as “butt wink,” is the posterior tilt of the pelvis that occurs at the bottom of the squat. This pelvic rotation causes the lumbar spine to move into flexion, or rounding. This momentarily shifts the load from the hips and legs to the passive structures of the spine, such as the intervertebral discs and ligaments. Performing this loaded flexion repeatedly contributes to irritation and strain in the lower back.
Limited mobility in the hips, such as tight hip flexors or insufficient rotation, forces the pelvis to compensate by tucking under to achieve greater squat depth. Similarly, poor ankle dorsiflexion can cause the torso to lean excessively forward to maintain balance. This forward lean increases the shear forces on the lumbar spine. These mobility shortcomings lead to muscular compensation and eventual strain.
Immediate Technique Adjustments for Pain Relief
Correcting the pain often begins with improving the preparatory steps before the bar moves. To address a lack of core stability, practice a 360-degree bracing technique. Take a deep, diaphragmatic breath that expands your abdomen and lower ribs outward, not just into the chest. Then, contract the core muscles as if preparing for a punch, maintaining this stiff, pressurized midsection throughout the entire repetition.
If the pain is linked to “butt wink,” immediately limit the depth of your squat. Only descend as far as you can while maintaining a neutral spine, stopping just before the pelvis begins to tilt backward. Modifying your stance can also reduce mechanical stress on the hips and back. Experiment with widening your foot stance or pointing your toes outward slightly to better accommodate individual hip anatomy and avoid lumbar flexion.
For those using a barbell, consider the impact of bar placement on torso angle. The high-bar position allows for a more upright torso, which reduces forward lean and stress on the lower back. Prioritize maintaining an upright chest and a consistent torso angle throughout the movement. This keeps the load positioned optimally over the mid-foot and minimizes strain on the lumbar region.
When to Stop Squatting and See a Specialist
While many cases of squat-related back pain can be resolved through technique adjustments, certain symptoms serve as red flags that require immediate medical attention. Any pain described as sharp, shooting, or electrical that radiates down the leg or into the foot suggests nerve root irritation or compression, a condition known as radiculopathy.
Stop squatting and seek a professional evaluation if you experience numbness or tingling in the legs, feet, or groin area. A serious but rare sign is the loss of bowel or bladder control, which may indicate a severe spinal cord issue. If the back pain persists for more than 48 hours after stopping the exercise, or if it worsens despite resting and applying minor adjustments, consulting a physical therapist or physician is the safest course of action.