Tips on Dealing with Lower Back Pain During Squats

Squats are a go-to for building strength, but when your lower back starts acting up, it can turn a good workout into a frustrating one. That nagging back pain while doing squats is usually normal if you're new to the workout or adjusting to the routine after taking time off.

Often, it’s not about the squat itself but how you’re doing it. Tight hips, a weak core, or even how you position your spine can all play a role. Once you figure out what’s going wrong, you can make simple changes to fix it.

Let’s break down what might be causing your lower back pain during squats and what you can do to get back to exercising comfortably.

Possible Causes of Lower Back Pain from Squats

Lower back pain during squats is a common problem, and statistics show that a significant portion of the Singaporean population experiences it. Generally, up to 80% of individuals experience lower back pain at some point in their lives. Many of these cases can lead to chronic pain with an impact on health outcomes, such as:

• Poorer physical function
• More limitations in performing major life tasks and social activities
• Increased depressive symptoms
• Lower health-related quality of life

Among those with chronic lower back pain, 8 out of 10 people sought primary care, specialist outpatient care, traditional medicine, and conservative treatments such as lower back pain physiotherapy in Singapore.

Learn more about the study here.

In the meantime, here are the common reasons why you might experience back pain after squats.

Poor Squat Technique

Poor squat technique is arguably the most common culprit behind squat lower back pain. A few common squat mistakes include:

• Excessive forward lean, which places undue stress on the lumbar spine
• Not maintaining a neutral spine, leading to a rounded or excessively arched lower back
• Allowing the knees to collapse inward (valgus movement)
• Rising too fast without controlling the core or back muscles.

Proper squat mechanics include keeping your chest up, pushing through your heels, and bracing your core throughout the movement. Take a deep breath before you descend to create intra-abdominal pressure, and move in a controlled manner.

Not Using Just the Right Weight

Using too much weight or progressing too quickly can overwhelm your back, especially if your core muscles or technique aren’t up to par. Be honest with yourself about how much weight you can handle. Even with lighter loads, poor form increases the risk of injury.

Pro Tips:

✔️ Start with bodyweight squats or light goblet squats to maintain proper form.

✔️ Focus on movement quality before increasing the weight lifted.

Tight Hip Flexors

Tight hip flexors restrict movement at the hip joint, often leading to an anterior pelvic tilt, which causes the lower back to arch excessively during squats. This postural fault increases pressure on the lumbar spine and can lead to pain or strain.

Pro Tips:

✔️ Simple mobility exercises like hip circles, leg swings, or dynamic lunges can help.

✔️ Stretching post-workout also helps reduce muscle tension and improve blood flow.

Weak Core Muscles

Your core muscles support your spinal column during all lifting movements. Weakness here results in poor control of the pelvis and lumbar spine. This lack of stability increases the risk of compensatory movements, especially during heavier lifts.

Pro Tip:

✔️ Incorporate exercises like planks, bird-dogs, or dead bugs into your routine to build core stability and reduce squat pain.

Limited Ankle Mobility

If you can’t properly dorsiflex at the ankle, you’re more likely to lean forward during squats to compensate. This shift places stress on the lower back rather than your leg muscles.

Pro Tip:

✔️ Work on foam rolling your calves, ankle rocking drills, or banded ankle mobilisations to improve ankle mobility. These help maintain proper squat form and allow for deeper, more controlled squats.

Insufficient Warm-Up Exercises

Cold muscles are prone to stiffness and injury. Skipping a warm-up limits blood flow, reducing muscle elasticity and joint mobility. Start every session with at least 5–10 minutes of dynamic warm-up—leg swings, hip circles, bodyweight squats, and glute bridges work well.

Strains or Herniated Disks

Sharp or lingering back pain after squats may be due to strains or a herniated disk. This is more common when lifting excessive weights or in poor posture. If you’ve had previous injuries or feel radiating pain, numbness, or tingling, seek medical attention.

Remedies and Treatment for Lower Back Pain

There’s no single fix, but combining different methods based on your specific symptoms often brings good results.

Over-the-Counter Pain Medications

Non-steroidal anti-inflammatory drugs (NSAIDs) can help relieve lower back pain temporarily, especially during the early stages of inflammation. Always follow dosage guidelines or consult a healthcare provider. They’re useful for short-term relief but not a long-term solution if pain persists.

Cold and Heat Therapies

This combo is often the first go-to for managing flare-ups at home. Cold therapy helps reduce swelling and inflammation, especially in the first 48 hours. Heat therapy (e.g. hot packs, warm baths) increases blood flow, which supports the healing process after that period. Alternate both depending on the severity and type of discomfort.

Physical Activity

Bed rest is rarely the solution. Light physical activity, such as walking or body weight exercises, helps maintain circulation and mobility. Just avoid any movements that make the pain worse. Staying active also prevents stiffness from settling in during recovery.

Spinal Manipulation

Manual adjustments from a physiotherapy for back pain professional can help if there’s joint restriction or misalignment. Make sure to consult someone qualified, especially if you have a history of back injury. It’s recommended to be used in combination with exercises and education for continuous relief.

Therapeutic Massage

Massage therapy helps release tight muscles and reduce muscle tension around the spine, promoting relaxation and mobility. This can be particularly helpful if muscle groups like the erector spinae are overworked. It also helps manage stress, which can make back pain feel worse.

Physiotherapy

A physiotherapist from Phoenix Rehab can assess your movement pattern, identify weaknesses, and design a recovery plan with mobility drills and strengthening exercises. This personalised approach addresses the root cause rather than just the symptoms.

When to See a Medical Professional for Lower Back Pain

It’s normal to feel mild soreness after a workout, especially if you’re training a new squat variation or pushing yourself. However, if you feel pain that:

• Is sharp or stabbing
• Radiates into your legs
• Gets worse with time
• Doesn’t improve with rest
• Limits your daily movements

—then it’s time to seek medical attention.

Also, pain accompanied by tingling, numbness, or weakness may suggest nerve involvement or a herniated disk. Do not delay professional assessment.

Tips on Preventing Back Pain During Squats

Squatting isn’t just for the gym. It mimics performing daily tasks like lifting, bending, or sitting down. Learning to squat correctly helps protect your back in everyday life.

Find the Squat Variations That You’re Comfortable With

Not every squat suits everybody. Try:

1. Goblet squats encourage upright posture and engage the core.
2. Box squats are good for controlling depth and form.
3. Split squats or lunges reduce spinal load while still targeting lower body muscles.

Avoid the good morning fault, where your torso pitches forward excessively. This is often due to weak glutes or hamstrings.

Correct the Mistakes in Your Squat Technique

Film yourself squatting or ask a trainer to assess your squat form. Look out for signs like leaning forward, collapsing knees, or excessively arching your back. Correcting poor technique is often the quickest way to alleviate pain.

Avoid Pushing Yourself Too Hard With Weights

Ego lifting causes more harm than good. Keep your load within a range that lets you move with control. It’s recommended to move light loads well instead of moving heavy loads poorly.

Incorporate Core-Strengthening Exercises

Your core muscles are your body’s internal weight belt. Keep them strong with rotational and anti-rotational movements like Pallof presses or planks.

Improve Ankle Mobility

Don’t neglect your feet and ankles. Ankle mobility allows deeper squats with improved posture and reduced strain on the lower back.

Warm Up Properly

A warm-up boosts blood flow, increases muscle temperature, and prepares the nervous system. Never skip it. Dynamic movements like hip circles and leg swings should be part of your pre-squat routine.

Final Words

You don’t need to avoid squats altogether if you’re experiencing minor discomfort. Just listen to your body. If you’re able to squat without making the pain worse, stick with lighter loads or bodyweight squats while addressing the root issue.

However, if the pain continues or you suspect a back injury, stop and consult a healthcare provider. It’s not worth risking a herniated disk or prolonged setbacks.

Squats, when done with proper form and appropriate load, can actually alleviate pain and strengthen your back muscles. Respect the movement and refine your technique, and you’ll be able to build a resilient back over time.