How to fix lower back pain from squats?

From a physical therapist's perspective (I've been one for 8 years), squat-related back pain usually comes from one of three issues:1. Butt wink - When your pelvis tucks under at the bottom of the squat, stressing the lumbar spine2. Weak glutes - Your back muscles overcompensate for lazy glutes3. Poor bracing - Not creating intra-abdominal pressure to protect your spineFix this by: Warming up properly with dynamic stretches Practicing bracing - breathe into your belly and tense your abs like you're about to be punched Adding glute bridges to your routine Limiting depth temporarily to where you can maintain good formThe Squat University YouTube channel has excellent form breakdowns that helped many of my clients.

Hey! As someone who's dealt with this exact issue, here's what worked for me: Check your form - Most back pain comes from rounding your lower back during squats. Film yourself from the side to see if you're maintaining a neutral spine Strengthen your core - Do planks, bird-dogs, and dead bugs to build core stability Improve hip mobility - Tight hips force your lower back to compensate. Try hip flexor stretches and glute activation exercises Reduce weight temporarily - Go lighter until the pain subsides and focus on perfect form Try different squat variations - Front squats or goblet squats put less stress on the lower backI also found that foam rolling my glutes and hip flexors* before squatting made a huge difference. If the pain persists for more than a week, definitely see a physical therapist!