Avoid Low Back Injuries With Squatting
Let’s talk about 3 tips to get rid of lower back pain from squats. In most cases, pain from squatting comes to technical errors; whether the pain is in the lower back or the knees. Sometimes, the lower back pain can originate from the hips.
Choosing the Right Squat variations
Start by choosing a squat variation that’s right for you. If you’re new to squatting, then start with more beginner-friendly variations such as lunge squats or front squats. Note that barbell back squats are the most common for causing back pain as weight is loaded across the back. This more advanced version of a squat requires a lot of mobility in the mid-back and shoulder areas, which we often lack to begin with.
Having a Proper Starting position
Before you begin to squat, make sure you are in the correct starting position. Your feet should be facing forward. If your feet are turned out at an angle, your hips and knees are at a higher risk of injury. Your knees become less stable due to foot arches collapsing inwards, which will affect your form and can lead to back pain.
Proper Spinal alignment
Proper spinal alignment is facilitated by maintaining a straight-ahead or upward gaze when squatting. This reduces the urge to lean too far forward, which places more stress on the spine. Make sure that you only squat as far as you feel in control and maintain good form. Concentrate more on form and control and less on depth. For some people squatting too deep can be detrimental.
Knowing your Joint mobility
A high degree of ankle mobility is required to facilitate balance and control in all parts of the squat. If ankle joint flexibility is compromised, you may find that your heels raise off the floor when your knees are most flexed. As a result, you may compensate at your ankles, knees, hips, and spine, potentially leading to injury when squatting with increased weight. Again, only squat as far as you can do skilfully. Outside of squatting, work on ankle flexibility to help improve your squat technique.
In conclusion, understanding and applying these tips can significantly reduce your risk of lower back pain while squatting. Choosing the right squat variation, maintaining a proper starting position, ensuring proper spinal alignment, and being aware of your joint mobility are crucial steps in achieving a safe and effective squat technique. Remember, it’s not just about the quantity but the quality of your squats that counts.
At Adjusted Life Chiropractic in Lake St Louis, MO, we’re committed to helping you live a pain-free life. If you’re struggling with lower back pain or want to improve your squatting technique, we’re here to assist. Our team of experts can provide personalized advice and treatments to keep your spine healthy and your body in top condition.
Don’t let back pain hold you back from your fitness goals. Book an appointment with us today and take the first step towards a healthier, stronger you. Let’s work together to ensure that your next squat is not only effective but safe and comfortable. Visit our website or give us a call to start your journey to a better, pain-free life with Adjusted Life Chiropractic.