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Use your legs and not your back.
Dig your heels down yo
EY2, it would be best to improve upon form before attempting heavier weights. Perfect form is something we all strive for, but proper form is different from perfect form. Learn the proper movement before attempting. Quarter squatting or lifting with poor form will only perpetuate current issues and create future issues. Squatting to depth with help strengthen your knees while quarter squatting will actually put more strain on them than needed. Deloading weight means dropping it to a manageable weight to learn proper movement. If you're attempting a 185lb squat, but can't do it properly, start with the bar and begin to add weight to the point where your form breaks. When it does, drop the weight down to a manageable weight where you can continue to practice the form, as your progressively load more weight with each session.
ATK1, a weightlifting belt does not fix the underlying issue of poor form and may only reinforce the use of poor form. The weightlifting belt only acts a second wall for your abs to press against to help stay tight. Not understanding how to properly brace will make utilizing a belt a moot point. Unless you begin to compete in weightlifting and/or are trying to hit certain numbers, I don't think a belt is truly needed for casual and recreational fitness.
Do you even lift?
McK is right. Strengthen your back with a lot of volume... pull ups, rows, pulldowns etc. watch a lot of videos on good form (see athlean-x on YouTube). Film yourself to see if you're doing it wrong or right.
Build up your core muscles (abs). They will hold your entire body straighter and will keep weight off your lower back
Deload the weight until you can lift with proper form. Lift with your muscles, not your ego. Always hit the appropriate and proper depth. Depth over ego.
You may feel soreness, but it should never be pain.
Squatting and using an ab roller will help with your overall form as well. All movements start with a strong core as a good foundation. Learn to brace your core throughout your movements (e.g. taking a deep breath and holding it in your stomach as you flex your abs through the movement). The pressure from the brace will have your inner abdominal wall press against your spine and keep your core tight. A tight core and a strong core will help eliminate back pain.
Another good way to build strength in your back and your overall Central Nervous System (CNS) is to do: Good mornings, stiff leg deadlifts, Romanian Deadlifts (RDLs), and Glute-Hamstring Developer (GHD) sit ups or variations of the GHD sit ups, and weighted hyperextensions.
Thanks for the genuine help, everyone. Lots of great insights!
Form. Get basic squats spot on. Spend time in attaining good form. Rest will fall in place. All the best.
@A2: Fair points, I agree with that
Agree with A2, good form > big weight. Somewhat agree with EY2 on the mobility front but not cheating form. Build a strong core and focus on hip, ankle, and hamstring mobility. Will allow you to activate glutes and hams more effectively on compound movements which should help your back and knees.
Uber?
Sorry... lify with your knees. Helps. I have back issues and a good posture, plus lifting with your knees helps
Strengthen your back
Warm up and stretch before lifting
Good form
You have to squat to lift things up. Not bend.
https://youtu.be/wYREQkVtvEc
@A2: your first paragraph is simply not right. A lot of people can't just squat to depth or lift with perfect technique due to poor mobility. You don't always need to deload the weight in the search of perfect form as it'll take you years to perfect that. You can still lift perfectly safe with 75% of perfect technique. Just continue to work on mobility as you progress.
Weightlifting belt