Squatting Without Pain: Avoiding Low Back Injuries

Are You Squatting with Too Much Low Back Extension?

Squatting is one of the most fundamental movement patterns. Watching a toddler squat is like witnessing perfect biomechanics in action—they perform the movement effortlessly and naturally. Yet, as we age, many of us lose the ability to squat correctly. What was once an inherent skill becomes a challenge, and for some, it leads to pain or injury.

In my work, I’ve coached countless individuals who need to relearn how to squat properly. For some, the issue lies in mobility, for others, it’s weight distribution or strength. A common theme among those with chronic low back pain? They unknowingly worsen their pain by squatting incorrectly.

Why Squats Are Amazing—When Done Right
Squats are a powerhouse exercise. Done correctly, they’re unbeatable for building strength, muscle mass, endurance, and mobility. But done incorrectly, squats can become a fast track to injury, particularly in the lower back.

I often hear from patients who have hurt themselves squatting. It’s rarely their fault. Poor coaching cues, mimicking others, or simply assuming they’re performing the movement correctly can lead to subtle mistakes that cause big problems over time.

The #1 Mistake I See: Too Much Low Back Extension
One of the most common errors I see is excessive low back extension during squats. This happens when the lower back arches too much, increasing pressure on specific joints in the spine. Over time, this excessive pressure can lead to joint sprains and chronic pain.

When I break down the squat for clients, it’s not uncommon to hear, “I’ve been squatting wrong this whole time!” Correcting this habit is key to squatting safely and without pain.

6 Steps to a Pain-Free Squat
Follow these steps to ensure proper squat form:

1. Keep Your Ribs Down – Avoid flaring your ribcage; this helps maintain core stability.
2. Neutral Pelvis Position – Neither overly arched nor tucked; aim for a balanced alignment.
3. Initiate the Movement with Your Knees – Let the knees begin the motion, not the hips.
4. Allow the Hips to Follow – Your hips should move naturally in sync with the knees.
5. Maintain Spine Position – This doesn’t mean keeping the spine vertical but avoiding excessive arching or rounding.
6. Drive Through Your Legs – Rise as one cohesive unit, using the strength of your legs to power the movement.

Try these tips during your next workout, and you might be surprised at how different—and better—your squats feel.

Let’s Fix Your Squat Together
If you’re struggling with squats or dealing with chronic low back pain, don’t hesitate to reach out. Squatting shouldn’t hurt! Schedule a free consultation or visit my Holistic Pain Management page to learn how I can help.

Learn to squat without pain and optimize your movement. If you’re in the North Park area, my fitness coaching in North Park can help you regain strength, improve form, and keep pain at bay.

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