If you’re like most people, you probably think that squats are bad for your lower back. And as it turns out, you’re right – if you don’t do them correctly. Most people perform squats wrong, which can lead to lower back pain and other injuries. In this guide, we will talk about how to fix back pain from squats.
Why Do You Get Lower Back Pain From Squats?
Photo Source-youtube.com
There are several reasons why you might get lower back pain from squats. One common reason is if you have weak glutes. When your glutes are weak, your lower back has to work overtime to stabilize your body during the squat. This can lead to pain and injury.
Another common reason for lower back pain during squats is poor form. If you round your back when you squat, it puts unnecessary stress on your spine and can lead to pain. Lastly, if you have tight hamstrings, they can pull on your lower back and cause pain.
So, now that we know some of the reasons why you might get lower back pain from squats, let’s talk about how to fix it.
How To Fix Lower Back Pain From Squats
Photo Source-bodyset.co.uk
If you experience lower back pain after squatting, it is most likely due to incorrect form or technique. However, there are a few other possible causes of this pain, such as tightness in the muscles and connective tissues around the spine, an imbalance in the muscles that support the spine, or even a herniated disc.
Fortunately, there are a few simple steps you can take to fix lower back pain from squats and prevent it from happening again in the future. First, make sure that you are using proper form when squatting. Second, stretch and strengthen the muscles around your spine. And third, focus on balance and alignment in your squatting technique.
If you follow these steps, you should be able to fix lower back pain from squats and avoid it in the future. Read on for more detailed instructions on each of these steps.
1. Use Proper Form When Squatting
Using appropriate form when squatting is the most effective way to avoid lower back discomfort. Keeping your back straight, your knees behind your toes and your weight on your heels are the key to this position.. A few publications, such as this one from the American Council on Exercise, offer advice on how to squat correctly.
2. Stretch and Strengthen the Muscles Around Your Spine
Tightness in the muscles and connective tissues around your spine can contribute to lower back pain. To help prevent this, it is important to stretch and strengthen these muscles. A few good stretches for the muscles around your spine include Child’s Pose, Cat-Cow Pose, and Cobra Pose. For strengthening exercises, try planks, Superman holds, and bridges.
3. Focus on Balance and Alignment in Your Squatting Technique
An imbalance in the muscles that support your spine can also lead to lower back pain. To help correct this, focus on maintaining good balance and alignment in your squats. To do this, make sure that your feet are shoulder-width apart and your weight is evenly distributed throughout your entire foot. Also, keep your knees in line with your toes and your hips square to the front.
Following these steps should help you fix lower back pain from squats and prevent it from happening again in the future. However, if you experience persistent pain or discomfort,
Additional Tips To Fix Lower Back Pain From Squats
Photo Source-chiropractoratlanta.com
1. Widen your stance
If you find that your back starts to round when you squat, it could be because your feet are too close together. To correct this, try widening your stance. This will help keep your torso more upright and prevent your back from rounding.
2. Use a lifting belt
When squatting, if you frequently have lower back pain, you may want to consider wearing a lifting belt instead. This can provide lower back support and help you avoid injury.
3. Stretch your hamstrings
Tight hamstrings can also contribute to lower back pain. To prevent this, be sure to stretch your hamstrings regularly.
If you follow these tips, you should be able to squat without pain. However, if you continue to experience pain, be sure to see a doctor or physical therapist for further evaluation.
Final Thoughts
Back pain is a common issue that many people face, especially when they work out. While there are several possible causes of lower back pain from squats, the good news is that there are also several possible treatments. If you’re suffering from this type of pain, be sure to consult with your doctor or physical therapist to find the best course of treatment for you. With the right help, you should be able to find relief and get back to enjoying your squats pain-free. Thanks for reading!
I am John Crosby, the founder and author of back backpaincareguides.com. I have been dealing with chronic back pain for almost eight years and have made it my mission to help people who are also suffering from this debilitating condition through my blog. I want to share my knowledge and experience about this condition so that others can find relief from their back pain. I believe that by being open and honest about my struggles, I can inspire others to live better and more fulfilling life.