If you’ve ever finished a squat session only to feel a sharp or lingering ache in your lower back, you’re not alone. Squats are often called the king of exercises—and they are—but they can also turn into the villain real quick if something’s off in your form, mobility, or mindset.
Let’s be clear: squats aren’t supposed to hurt your back. If they are, your body is sending a message. It’s not always about lifting heavy. Sometimes, it’s about lifting smart. Let’s break down the top 4 reasons why squats might be hurting your back and what you can do to get back to pain-free progress.
1. You’re Letting Your Lower Back Do The Work
This is the most common mistake and also the easiest one to overlook. Instead of keeping a neutral spine during the squat, many people unconsciously overarch their lower back, especially when trying to lift more weight than usual.
What happens:
- Your pelvis tilts forward (called anterior pelvic tilt).
- Your spine overcompensates by arching.
- The pressure shifts from your glutes and legs to your lower back.
How to fix it:
- Focus on bracing your core like you’re about to get punched in the stomach.
- Do a slight pelvic tuck before squatting. Think about stacking your ribs over your hips.
- Practice bodyweight squats in front of a mirror and watch for spinal curvature.
- Strengthen your core through planks and bird-dogs, not just sit-ups.
When your core is weak or disengaged, your lower back ends up picking up the slack—and that’s a recipe for pain.
2. Your Mobility Isn’t There Yet
Squats require more mobility than people realize. Your hips, ankles, and even your thoracic spine (upper back) need to move freely and support proper alignment. If one of those areas is stiff, your body will make unwanted compensations—and your back often pays the price.
Signs this could be you:
- Heels lift off the floor when you go deep.
- Knees cave in or shoot too far forward.
- You feel tension or pinching in your lower back at the bottom of the squat.
How to fix it:
- Spend time on ankle mobility drills like deep lunges or wall ankle taps.
- Use a resistance band around the knees and do slow squats to practice pushing your knees outward.
- Work on hip openers like pigeon pose, deep squat holds, or frog stretches.
- Warm up properly. Don’t skip it. Hip circles, leg swings, and glute bridges help your joints wake up.
Remember, tight hips or ankles often lead to rounding of the back or unstable lifting posture. Don’t skip mobility work if you want pain-free squats.
3. Your Form Is Just… Off
Bad squat form doesn’t always scream “wrong” in a mirror. You might be doing what feels like the right thing, but small technical errors can have a big impact over time—especially on your spine.
Common form issues:
- Knees going too far past your toes (especially under heavy load).
- Rounding your back at the bottom (a.k.a. butt wink).
- Leaning too far forward and turning your squat into a “good morning.”
- Looking up or craning your neck too much.
How to fix it:
- Record yourself from the side and from the front. You’ll catch things you can’t feel.
- Work with a trainer or experienced lifter for honest form checks.
- Drop the weight. Master bodyweight squats, goblet squats, and paused squats before adding a barbell.
- Always think “hips back and down,” not “knees forward.”
Sometimes your squat isn’t hurting your back because of one big issue—it’s death by a thousand little tweaks. Fix your setup, fix your pain.
4. You’re Going Too Heavy, Too Soon
We all love to chase personal bests. It feels good to lift heavy. But rushing to add plates without the foundation—strong form, mobility, and core control—is asking for trouble.
How it leads to back pain:
- Heavy loads increase spinal compression.
- Any small breakdown in technique becomes magnified.
- Your stabilizers (like your core, glutes, and hamstrings) might not be strong enough to support the load.
How to fix it:
- Stick to progressive overload. Add weight slowly and only if your form stays clean.
- Use tempo squats (slow down, hold at the bottom) to build control and strength.
- Focus on reps and clean movement, not just numbers.
- Rest and recover. Back pain can worsen if you’re overtraining or ignoring soreness.
Your ego should never be the one doing the lifting. Be honest with your limits. You’ll actually progress faster by avoiding setbacks like injuries.
The Bottom Line
Squats aren’t the enemy—poor execution is. If your lower back hurts after squatting, it’s not just “normal soreness.” Pain is your body’s warning signal. Whether it’s bad form, tight hips, a weak core, or lifting too heavy too soon, there’s always a reason behind the discomfort.
Start by stripping it back. Work on mobility. Nail your technique. Listen to your body. Once your squat is solid, it becomes one of the most powerful tools for building a strong, pain-free body.
