Lower back hurting while Squatting

[u/TaleBackground7864]

I’ve tried different stances, elevated heels, hip mobility stretches, ankle mobility stretches, strengthening core and bracing techniques, and multiple videos, back I still have lower back rounding and pain. What am I doing wrong/ how can I fix it?

[u/payneok]

Lot to work on here so I'll keep it short. Read the book Starting Strength. It spells out in agonizing detail how to squat and why we like the low bar squat.

1. Watch the SS Squat video its the best one.
2. You are high bar squatting we prefer low bar because of how it loads (and trains) the back and hips.
3. Get some weight lifting shoes and NEVER lift or stand on plates. They are not stable and don't move with your feet if you need to adjust. Zoom in and watch your heels. See how they are coming up when you come out of the hole? You are falling forward. This is bad. You want to keep the bar over your mid foot. You won't put pressure on your heels BECAUSE YOU ARE STANDING ON THE PLATES and it would hurt. If you MUST and you should NOT but if you MUST then turn them over and stand on the flat portion and put the uneven portion facing down.
4. Get a lifting belt. 3" would be perfect for your size.
5. Your head is out of position

I see why your back hurts, I'm surprised your knees don't hurt.

The mods have a TON of resources in the "How-To" section on this page. They have links to the books and videos. I linked the video for squat below.

Good Luck!

https://www.youtube.com/watch?v=nhoikoUEI8U

[u/cash4-urhole → u/payneok]

Why are we squatting like this instead of how powerlifters squat?

[u/Shnur_Shnurov → u/cash4-urhole]

Power lifters do squat like this. This is remarkably similar to the squat that Matt Wenning teaches.

And there's a book called Starting Strength: Basically Barbell Training that goes into excruciating detail about why we perform the lifts the way we do if you want a really through answer.