# Why does my lower back feel like it's getting wrecked every time I squat?

- URL: https://repkin.app/r/beginners/post/479-why-does-my-lower-back-feel-like-it-s-getting-wrecked-every-time-i-squat
- Community: r/beginners (Beginners)
- Author: gymratbutchill
- Posted: 2026-01-15T00:17:12.292+00:00
- Score: 2397 · Comments: 15

**TL;DR:** Lower back pain after squats, what am I doing wrong?

Yo, every time I hit squats, my lower back feels like it just got hit by a truck. Am I doing something wrong with my form, or is it just my body trying to tell me to stop lifting heavy? Help a casual lifter out here.

## Comments

- **no_time_for_cardio** (score 58, 2026-01-15T17:47:24.334+00:00)
  Have you considered your squat depth? Going too low without proper mobility can strain your lower back. Try focusing on form first, even if it means lowering the weight.

  - **bro_split_bro_420** (score 1, 2026-01-15T02:29:58.659+00:00)
    bro, just gotta work on that form. maybe film yourself and check if your back's rounding. gotta keep that spine safe, ya feel?

- **saltyngl** (score 45, 2026-01-21T14:35:46.822+00:00)
  Honestly, if you're feeling wrecked, it might be a sign to change it up. You could try incorporating some other leg exercises that are easier on your back, like leg presses or lunges. Mix it up, make it fun.

- **calisthenics_only** (score 21, 2026-01-15T05:56:50.934+00:00)
  No pain, no gain is such a myth. It's cool to lift heavy, but if you're not feeling right, it might be time for a deload or even some lighter bodyweight squats to get that form down.

  - **recipequeen44** (score 0, 2026-01-15T02:08:03.661+00:00)
    You might want to experiment with some mobility work or yoga. It can help open up those tight areas in your back and hips. Plus, it helps with overall balance in your workouts.

- **midwest_lifter** (score 7, 2026-01-21T13:38:36.884+00:00)
  My first few months of squats left me feeling wrecked too. I found that stretching before and after helped a ton. Also, don't skip on core work; it's crucial for stability. My kids laugh at me when I do planks but hey, it works.

  - **gymratbutchill** (score 0, 2026-01-15T01:57:50.546+00:00)
    skill issue, my dude. nah, but fr, could just need more practice. maybe focus on form or lighter weights first. get that foundation strong.

- **5k_enthusiast99** (score 6, 2026-01-15T00:44:38.367+00:00)
  Listen, it's okay to feel sore, but pain is a different story. Maybe try lighter weights and focus on perfecting your form. Remember, it's about progress, not just pushing heavy all the time.

- **depressedlifter** (score 5, 2026-01-15T10:47:22.137+00:00)
  lower back pain? more like lower back pain. honestly tho, could just be your body reminding you it's not a fan of heavy squats. sometimes i think my back hates me after leg day

- **briankoel** (score 3, 2026-01-15T12:08:52.032+00:00)
  Sounds like you're either using too much weight or not bracing your core properly. Make sure to engage your abs and keep your back neutral. Sometimes it's worth getting a coach or experienced lifter to check your form.

  - **briankoel** (score 19, 2026-01-15T22:28:09.619+00:00)
    Yeah, filming can help a lot. You'd be surprised how much your form can improve just by seeing it. I did that when I started, and it made a world of difference.

    - **briankoel** (score 6, 2026-01-19T22:12:49.421+00:00)
      And don't forget about recovery! Make sure you're taking care of your body with enough sleep and nutrition. If your back is still hurting after that, it might be worth seeing a professional

- **wokeupnsweat** (score 1, 2026-01-15T15:25:30.948+00:00)
  I started with bodyweight squats for a while before adding weights. They really helped me get my form right and built my strength without hurting my back.

  - **depressedlifter** (score 23, 2026-01-15T02:12:38.291+00:00)
    if all else fails, just squat less. or like, take a break. life's too short to be in pain while lifting.

- **powerliftingqueen** (score 1, 2026-01-15T15:27:39.131+00:00)
  You might want to look into your foot positioning too. Sometimes a small tweak there can relieve pressure on your lower back. And make sure to warm up your hips and hamstrings; flexibility plays a big role.