It always starts the same way. You’re at the squat rack, mid-set, pushing through that last rep, and someone leans in with, “Careful—too many squats and you’ll shrink an inch by 40.” I’ve heard that one more times than I can count. It’s one of those gym myths that refuses to die, like protein making you bulky overnight or cracking joints giving you arthritis. But when it comes to squats and height, the fear feels real—especially when you feel the load compressing your spine. So, do squats make you shorter? Let’s dig into what’s actually happening to your vertebrae, your posture, and what that barbell on your back really means for your height.
Can Squats Really Make You Shorter?
You’ve probably heard it mid-set—some guy at the gym, towel over his shoulder, muttering, “Heavy squats compress your spine, bro. That’s why I don’t go below parallel.” Yeah… I’ve heard that too, more times than I care to count. But let’s cut through the noise.
Here’s what the science—and my back—have taught me.
Yes, spinal compression is real. When you load a barbell on your shoulders, gravity’s not playing around. Biomechanics experts and sports scientists (shoutout to the folks over at NASM) agree: axial loading during squats does temporarily compress the intervertebral discs. We’re talking a few millimeters here—not inches. That’s normal and reversible. NASA’s research on astronauts (oddly enough) backs this too—they “grow” in space due to lack of compression.
In my experience, that “short” feeling after squatting? It’s usually fatigue mixed with bad posture and, sometimes, under-trained core stabilizers. You fix that, and the tightness eases up.
So, does squatting stunt your growth or make you shorter? No—unless you’re skipping recovery, butchering your form, or ignoring your spine altogether. Which, to be fair, a lot of lifters do.
How to Prevent Spinal Compression When Squatting
You ever finish a heavy squat day and feel like your spine’s been through a trash compactor? Yeah—same. I used to wonder if I was doing something wrong or just getting old. Turns out, you can squat heavy without wrecking your back, but it takes more than slapping on a belt and praying to the gains gods. Here’s what’s worked for me (and what I wish I’d started doing years ago):
- Dial in your form – Sounds obvious, but seriously, poor lumbar positioning is the silent killer here. If your lower back rounds even slightly under load, you’re asking for disc drama. Hire a form coach at least once—I did, and it changed everything.
- Activate your core like it owes you money – Don’t just “brace.” Learn to truly engage your deep core before each rep. I use a short diaphragmatic breathing drill during warm-ups—takes 60 seconds and resets my whole posture.
- Use a belt—but don’t rely on it – I throw mine on at 80%+ loads, but only after I’ve warmed up and built tension without it. It’s a support tool, not a crutch.
- Deload regularly – I ignored this for way too long. Every 6–8 weeks, I take a lighter week and focus on mobility. It’s like a tune-up for your spine.
- Stretch and decompress – My go-tos: foam rolling thoracic spine, hanging from a pull-up bar post-squats, and a basic child’s pose + cat-cow combo. Five minutes. Every session.
What I’ve found is this: if you take care of your spine, it’ll take care of your height—and your lifts. Your back isn’t bulletproof, but with the right prep, it doesn’t need to be.
Spinal Compression: What Happens During Squats
So here’s the thing—you do compress your spine when you squat. That’s just physics. The barbell sits across your shoulders, gravity does its job, and your vertebrae and intervertebral discs take the load. Now, before you panic and swear off barbell back squats forever, let’s talk about what that really means (and why it’s not as scary as it sounds).
In biomechanical terms, this is called axial compression—basically, downward pressure along the spine. It’s not inherently bad. In fact, short-term compression is totally normal and often reversible within hours (I usually “rebound” in height after a session, according to the little wall chart in my garage gym). The trouble only starts if your posture’s off or your core isn’t pulling its weight.
Here’s a quick comparison I put together from my own training and digging through PT research:
| Type | Short-Term Effect | Long-Term Risk | Personal Tip |
|---|---|---|---|
| Poor Form Squatting | Compressed discs, low back strain | Disc wear, chronic back issues | Don’t ego lift—get a coach to film you |
| Good Form + Core Braced | Temporary compression, safe load distribution | Minimal risk when programmed properly | I use a tempo squat to stay honest |
| Front Squats/Bodyweight | Less spinal load overall | Extremely safe for posture + mobility | Great for off days or deload weeks |
What I’ve found is that spinal compression isn’t the enemy—neglecting your mechanics is. If your lumbar spine stays neutral, your core bracing is dialed in, and you’ve placed the bar correctly (low bar vs high bar actually matters here), your spine’s more resilient than you think.