Lower Back Pain During Bodyweight Squats Fixes and Tips

I've been trying to get my volume up with bodyweight squats in my flat, but every time I hit about 20 reps, my lower back starts aching. It's not a sharp pain, just a dull soreness that lingers. Anyone else deal with this? Am I just leaning too far forward?

Classic 'butt wink' maybe? If your pelvis tucks under at the bottom of the movement, it puts a lot of strain on the lumbar spine. Try filming yourself from the side to see if your back stays flat or rounds out at the bottom.

I had the same issue last winter. For me, it was actually tight hip flexors from sitting at my desk all day. If your hips are tight, your lower back has to compensate to keep you upright. Try some Couch Stretches before your workout.

Totally agree with Mike. I'm up in Manchester and the cold weather makes my joints feel like they're made of wood. Proper mobility work is a must. Also, make sure you're engaging your core—imagine someone is about to punch you in the stomach right before you drop down.

Engagement is key. I see too many folks just 'flopping' into the bottom of a squat. You gotta stay under tension the whole time. If you lose that core bracing, your lower back takes the hit.

@LondonLad I checked the mirror and I definitely think there is some rounding. How do I fix the 'butt wink' though? Is it just a matter of not going as deep?

Exactly. Only go as low as you can keep a neutral spine. Over time, your mobility will improve and you'll get lower. No point forcing the range of motion (ROM) if it's going to wreck your back.

Check your stance width too! I've got long femurs and a narrow stance was killing me. Stepping out a bit wider and pointing my toes out helped me stay more upright.

What kind of shoes are you wearing? If I'm doing these in my apartment on a soft rug or in squishy running shoes, my stability goes to zero. Barefoot or flat soles like Chucks are way better for keeping your balance.

@TXguy99 I usually just wear my trainers. I'll try barefoot next time and see if that helps with the leaning.

One more thing—check your gaze. If you're looking at the ceiling or straight down at your feet, it can mess with your spinal alignment. Aim for a spot on the floor about 5 or 6 feet in front of you.

Has anyone tried counterbalance squats? Holding a light weight (or even just a heavy book) out in front of you can help you sit back into the squat without falling over.

Counterbalance is a great shout. It forces you to keep your chest up. I used a 5lb bag of rice the other day lol.

Bag of rice, very Canadian of you haha! But seriously, it works.

If the pain persists, maybe swap to split squats or lunges for a while? Takes the load off the bilateral spine movement but still crushes the legs.

I tried the wider stance and barefoot today. Felt much better! My lower back still feels a bit tight but nowhere near as bad as before. Think I just need to work on those hip flexors Mike mentioned.

Glad to hear it Dave. Consistency is the main thing. Don't push through actual pain, just work on the movement quality.

Does anyone else feel like their ankles are the limiting factor? I can't seem to get deep without my heels lifting off the floor unless I lean forward a ton.

@NorthernLass That's almost certainly ankle dorsiflexion issues. Try putting two small books or plates under your heels. It mimics a weightlifting shoe and lets you stay upright. Just a temporary fix while you work on ankle mobility though!

The heel elevation trick is a lifesaver for people with poor mobility. I use it for high rep sets to keep the focus on my quads.