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 in the knees. Sometimes, the lower back pain can actually 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.