3 Ways to Fix Lower Back Pain When Squatting

Does your lower back hurt when you squat? The squat is one of the most basic human movements. We squat to sit down, get up off the floor and lift things, and it should never be painful.

In this article and video, Dr. Scott Gray, Doctor of Physical Therapy and sports performance coach, walks through the three main reasons most people get lower back pain when squatting, and simple tests to find out which one applies to you.

1. Avoid the “Butt Wink”

The “butt wink” is when your pelvis tucks under at the bottom of a squat, rounding your lower back. Your spine is already carrying a load when you squat (an axial load), so adding that rounding (flexion) is hard on your discs, joints and ligaments.

How to fix it: experiment with your foot and hip position.

• Get on your hands and knees and rock your hips back toward your heels. This is the same motion as a squat.
• Try different knee widths and foot positions, and notice which one lets you rock back without your lower back rounding.
• Stand up and squat with that same stance. For many people, a wider knee position with the feet a bit closer together removes the butt wink.

2. Don’t Shift to One Side

The second common cause is an uneven squat, where you shift toward one side as you go down. That puts a lot of twisting force (torque) on the spine. It usually comes from limited ankle or hip mobility, or a weak glute, on one side.

Check Your Ankle Mobility

Stand with one foot in front of the other and drive your front knee forward over your toes without letting your heel lift. Compare sides. If one ankle can’t go as far, the cause may be a tight calf or the ankle joint itself.

• Tight calf: foam roll the calf and stretch it, for example in a downward dog position.

Check Your Hip Mobility

When you squat, the hips need to bend, move out to the side and rotate inward. Lying on your back, compare how far each hip bends and rotates inward. If one side is tight, it could be tight hip muscles or the joint capsule. Sometimes it’s a labral problem or just how that hip is built, which is why an evaluation helps.

• Tight muscles or capsule: internal rotation stretches, and banded hip mobilizations where a band pulls the hip joint gently while you rotate in and out.

3. Weak Glutes or Quads

Weakness changes how you squat:

• Weak glute: often causes a hip shift that looks just like an ankle or hip mobility problem. Test: do single-leg bridges to fatigue on each side and compare the number of reps. A big difference suggests a weak glute.
• Weak quads: you can’t stay upright, so you lean forward and use your lower back and hip extensors to stand up instead of your legs. Test: hold onto something for support and do a slow single-leg squat on each side. Look for a big difference between left and right.

Once you know which muscle is weak, targeted strengthening takes the load off your back. Learn more about strength training in Fort Myers.

When Squatting Pain Needs a Closer Look

Stop and get evaluated if you have pain, tingling or numbness down your leg, pain that lingers for days after training, or pain that’s getting worse rather than better. Read how to train with back pain safely for more.

How We Help

At Back In Motion, we combine physical therapy and performance training under one roof. We’ll assess your squat, find the root cause of your back pain, whether that’s position, mobility or strength, and build a plan to fix it so you can lift with confidence. See our back pain relief program, and read herniated discs and lower back pain if you also have pain when bending.

Frequently Asked Questions

Why do I feel squats in my lower back?

Most often it’s your lower back rounding at the bottom (butt wink), shifting to one side, or weak glutes or quads that make your back do the work.

Should I stop squatting if my back hurts?

Not necessarily. You may need to change your stance, depth or load while you fix the cause. If pain travels down your leg, get evaluated first.

Is it OK to squat with a herniated disc?

It depends on your symptoms. A physical therapist can show you how to modify squats safely, and when to hold off.

Squat Without Back Pain

Start with our Fixing the Cause & Not Just the Symptoms Assessment, or Inquire About an Appointment →

Call our office at (239) 223-0484 to schedule your appointment.