If you’re asking “why does my back hurt after barbell squats,” you’re not alone. This common issue can stem from several form or mobility problems. Let’s look at the main causes and how you can fix them to squat safely and effectively.
Why Does My Back Hurt After Barbell Squats
Back pain after squatting is usually a signal from your body. It’s telling you something about your technique, setup, or physical condition needs attention. Ignoring it can lead to more serious injury, so it’s important to listen.
Common Causes of Lower Back Pain During Squats
Pinpointing the exact reason is the first step to a solution. Here are the most frequent culprits:
- Poor Core Bracing: If you don’t brace your core properly, your lower back has to stabilize the weight instead of your abs.
- Incorrect Bar Position: A bar placed too high or too low for your anatomy can force your torso into an awkward, stressful position.
- Butt Wink (Pelvic Tuck): This is when your pelvis tucks under at the bottom of the squat, putting pressure on your lumbar spine.
- Weak Glutes or Hamstrings: When these big muscles are weak, your lower back and hips overcompensate to move the weight.
- Limited Ankle or Hip Mobility: Tight joints change your movement path, often forcing your back to round or lean too far forward.
- Going Too Heavy, Too Soon: Lifting weight your form can’t handle is a surefire way to strain muscles.
How to Fix Your Squat Form Step-by-Step
Fixing your form often solves the problem. Follow these steps carefully before adding more weight.
1. Master the Breath and Brace
This is the most important step. Take a big breath into your belly before you descend. Hold it and tighten your abs like your about to be punched. This creates internal pressure that supports your spine. Exhale only as you finish the hardest part of the lift.
2. Check Your Bar Placement
For a high-bar squat, the bar rests on your upper traps. For low-bar, it sits on your rear deltoids. Experiment to see which feels more stable and allows you to keep your chest up. A mis-placed bar is a major cause of forward lean.
3. Control Your Descent and Depth
Don’t just drop down. Control the movement. Only go as deep as you can without your lower back rounding (the “butt wink”). For many, this is just past parallel. It’s better to have a shallow, strong squat than a deep, painful one.
4. Drive Through Your Entire Foot
Push through the middle of your foot and heel, not your toes. Imagine you’re spreading the floor apart with your feet. This engages your glutes and takes stress off your back.
5. Keep Your Chest Up and Eyes Forward
Your torso should remain as upright as your anatomy allows. Pick a spot on the wall in front of you and focus on it. Don’t look down at the floor, as this can cause your chest to drop.
Essential Mobility and Strengthening Exercises
Sometimes, form corrections aren’t enough because of physical limitations. Adding these exercises to your routine can make a huge difference.
- Ankle Mobility: Do knee-over-toe stretches and calf raises reguarly. Tight ankles force your knees inward and your back to compensate.
- Hip Mobility: Practice deep goblet squats holding a light weight. Also try pigeon stretches and hip circles to open up your hips.
- Glute Activation: Do banded glute bridges and clamshells before you squat. This “wakes up” your glutes so they work during the main lift.
- Core Strengthening: Planks, dead bugs, and bird-dogs build the core stability you need to protect your spine under a heavy bar.
What to Do If Your Back Hurts Right Now
If you’re currently experiencing pain, you need to manage it carefully. Here’s a simple plan:
- Rest and Assess: Take a break from heavy squatting for a few days. Pay attention to the type of pain—sharp and sudden pain needs medical attention, while a dull ache might be muscular.
- Use Gentle Movement: Light walking, cat-cow stretches, and gentle torso rotations can help relieve muscle stiffness.
- Apply Heat or Ice: Use ice for the first 48 hours if there’s acute inflammation. After that, a heating pad can relax tight muscles.
- Regress the Exercise: When you return, use bodyweight squats or goblet squats with a light kettlebell. Focus on perfect form before adding the barbell back.
When to See a Doctor or Physical Therapist
Some signs mean you should seek professional help. Don’t ignore these:
- Pain that shoots down your leg (especially past the knee).
- Numbness, tingling, or weakness in your legs or feet.
- Pain that doesn’t improve after a week of rest and self-care.
- Any pain that is severe and happened suddenly during a lift.
A physical therapist can asses your movement and create a personalized plan to get you back to squatting safely. It’s a worthwhile investment in your long-term health.
FAQ: Squatting and Back Pain
Is it normal for your back to be sore after squats?
Some muscle soreness in your lower back can be normal, especially if you’ve worked on form or increased weight. But sharp, joint, or nerve pain is not normal and signals a problem.
Should I squat if my lower back hurts?
No. Train around it with exercises that don’t cause pain, like leg presses or split squats, until the pain subsides. Then, rebuild your squat from a lighter weight.
Can weak glutes cause back pain in squats?
Absolutely. Your glutes are primary movers. If they’re weak, your lower back and hamstrings will take over, leading to strain and pain.
How do I know if my squat form is wrong?
Film yourself from the side. Look for a rounded lower back, excessive forward lean, or your heels lifting off the ground. Comparing your video to tutorials from certified coaches can help.
Are front squats better for your back?
They can be for some people. The front squat demands a more upright torso, which may reduce shear force on the lower spine. However, they require good wrist and upper back mobility.
By understanding the answer to “why does my back hurt after barbell squats,” you can take action. Focus on technique, build the necessary mobility and strength, and always prioritize form over weight. Your back will thank you for years to come.