Common Squat Mistakes That Worsen Lower Back Pain — And How to Build a Stronger, More Comfortable Squat - Fighting Fit Physiotherapy Nerang Gold Coast

Back pain doesn’t automatically mean you need to stop squatting.

Squatting is one of the most useful movements we perform.

You squat when you:

Get out of a chair
Pick something up
Play with your kids
Train in the gym
Complete many rehabilitation exercises

But when your lower back is already irritated, the wrong squat variation, load or training dose can leave it feeling worse.

That doesn’t necessarily mean squats are bad for your back.

It may simply mean your current squat isn’t matched to your body, your strength or what your back can tolerate right now.

At Fighting Fit Physiotherapy, we help people adjust the movement rather than avoiding it altogether.

Here are five common issues we see—and how to address them.

1. Forcing Your Chest to Stay Completely Upright

“Keep your chest up” is one of the most common squat cues.

But some people interpret this as needing to keep their torso perfectly vertical while aggressively arching their lower back.

That can create unnecessary tension and make the movement feel stiff or uncomfortable.

Try this instead:

Allow your torso to lean forward naturally as you descend.

Your exact trunk angle will depend on your:

Body proportions
Squat variation
Ankle and hip mobility
Bar position
Current symptoms

Think:

“Stay strong through the trunk while letting the hips and knees move naturally.”

A forward lean isn’t automatically a mistake. The goal is a controlled position that feels strong and suits your body.

2. Copying Someone Else’s Squat Stance

There is no universal stance that works for everyone.

Hip structure, leg length, torso length, mobility and training goals all affect how someone squats comfortably.

Trying to copy another person’s foot width or toe angle may force you into a position that doesn’t suit your anatomy.

Try this instead:

Experiment with small adjustments to:

Stance width
Toe angle
Heel elevation
Squat depth
Barbell position

For example, someone with longer thighs may feel more comfortable with a slightly wider stance, more toe turn-out or a little more forward torso lean.

That isn’t cheating.

It’s adapting the exercise to the person performing it.

3. Bracing Too Little—or Bracing Too Hard

Your trunk muscles help control your spine and transfer force between your upper and lower body.

If you completely relax under a challenging load, the squat may feel unstable.

But the opposite can also happen.

Some people brace so aggressively that they hold their breath, become rigid and make every repetition feel threatening.

Try this instead:

Before descending:

Take a comfortable breath.
Create tension around your abdomen and sides.
Maintain that tension as you move.
Exhale and reset when appropriate.

Think about making your trunk feel strong and supported, not frozen.

The amount of bracing you need should also match the task. A heavy barbell squat requires more tension than sitting into a chair.

4. Losing Contact With the Floor

Your feet create the foundation for the squat.

If your heels lift, your weight shifts dramatically, or your feet collapse in a way you can’t control, the rest of the movement may become harder to manage.

The knees may also move inward during a challenging repetition. That isn’t automatically dangerous, but excessive or uncontrolled movement may be worth addressing—particularly when it reproduces pain.

Try this instead:

Aim to maintain pressure through three points of the foot:

The heel
The base of the big toe
The base of the little toe

Let your knees travel in roughly the same direction as your toes while keeping the movement controlled.

If your heels continue to lift, a small heel wedge or weightlifting shoe may help while you work on ankle mobility and squat control.

5. Chasing Depth, Weight or Repetitions Too Soon

A deep squat isn’t automatically better.

Neither is a heavier squat.

Your ideal depth is the range you can currently perform with confidence, control and an acceptable level of symptoms.

Trying to force depth when your hips, ankles or back aren’t ready may make the exercise feel less comfortable.

The same applies to adding too much weight or volume too quickly.

Try this instead:

Temporarily adjust one or more of the following:

Reduce the depth
Lower the weight
Perform fewer repetitions
Slow the movement down
Use a box or bench as a depth target
Switch to a goblet squat
Increase rest between sets

Once the movement feels comfortable and controlled, gradually progress it.

Rehabilitation doesn’t mean avoiding load.

It means applying the right amount of load at the right time.

Is There Really One Perfect Squat?

No.

Changing your stance, trunk angle, foot position and depth changes the demand placed on the hips, knees, ankles and lower back. That’s why the most appropriate squat depends on the individual and the outcome they’re working toward.

For someone experiencing back pain, we may modify the squat to:

Reduce symptoms
Improve confidence
Build leg and trunk strength
Restore tolerance to load
Prepare for work, sport or heavier lifting

As your capacity improves, the squat can evolve with you.

Final Thoughts From Renae

If squatting aggravates your lower back, don’t immediately write the exercise off.

Start by looking at:

Your stance
Your trunk position
Your breathing and bracing
Your squat depth
The amount of weight and training volume
How quickly you’ve progressed

Sometimes a small adjustment makes a significant difference.

Other times, pain may be influenced by more than your squat technique alone. Sleep, recovery, previous injuries, overall training load and sensitivity of the lower back can all play a role.

That’s where an individual assessment helps.

Want to Squat With More Strength and Confidence?

At Fighting Fit Physiotherapy, we won’t simply tell you to stop squatting.

We’ll assess how you move, identify what may be aggravating your back and build a plan that suits your body and your goals.

Whether you’re returning from injury, rebuilding strength or trying to lift confidently again, we’ll help you find a squat variation you can progress safely.

👉 Book an assessment at our Nerang clinic and let’s get you moving forward.

References

Straub, R. K., & Powers, C. M. A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice.

Zhou, T., Salman, D., & colleagues. Recent Clinical Practice Guidelines for the Management of Low Back Pain: A Global Comparison.

Renae Wood

Renae joined our Exercise Physiology team in 2021.

Having a long history in the health and fitness industry as well as growing up around all things exercise (her mum is also an Exercise Physiologist) this career runs in her blood.

Renae has a love of both strength and conditioning as well as pilates to help people over come injury, pain or health concerns.

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2 years ago

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I was already uncomfortable with how pushy they were in having me commit to so many sessions, so when I heard about the policy I just cancelled all together. So, I can’t speak further to the quality of their service throughout therapy phase. FYI this was also a few months ago now, it’s possible (though unlikely) they may have changed the policy. Just ask the question.

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Kyle was knowledgeable, personable and professional. He saw me through my second pregnancy and continued to work with me until 6 months post partum on issues with my back. Would recommend anyone to go and see him.

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This is the second time I have been treated by the team at FFP.
As a health professional myself I have been impressed with the level of care I have received from all members of the team.
The personalised treatment and rehabilitation programs have produced excellent results and I have completed both programs pain free and feeling stronger than before my injuries.
During the program there was constant communication and follow up and they were very accommodating with my work schedule.
All in all it was a very holistic experience and I would highly recommend the service.

Kiri Canavan

Tyson was amazing! We came up with an 8 week plan at my first consultation with weekly check ins and updates to exercises. 8 weeks later, I am pain free and able to train harder than ever. Highly recommend and the staff are all fantastic and super accomodating!

Back pain doesn’t automatically mean you need to stop squatting.

1. Forcing Your Chest to Stay Completely Upright

Try this instead:

2. Copying Someone Else’s Squat Stance

Try this instead:

3. Bracing Too Little—or Bracing Too Hard

Try this instead:

4. Losing Contact With the Floor

Try this instead:

5. Chasing Depth, Weight or Repetitions Too Soon

Try this instead:

Is There Really One Perfect Squat?

Final Thoughts From Renae

Want to Squat With More Strength and Confidence?

References

How Fighting Fit Physiotherapy Treats Neck Pain — Not Just With Massage

Common Squat Mistakes That Worsen Lower Back Pain — And How to Build a Stronger, More Comfortable Squat

Rotator Cuff Shoulder Pain: Are We Finally Treating It the Right Way?

Why Your Leg Pain Might Actually Be Coming From Your Back

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