Fitness freaks enjoy sitting exercises, but they hate those who suffer from lower back pain after sitting. Lower back pain is cause by a variety of factors, whether during exercise or during everyday activities. There are many possible causes of lower back pain, with approximately 84% of adults experiencing it. You may find that your pain starts or worsens when you make certain movements, such as sitting.
As a result of poor technique and using excessive weight while squatting, you may experience pain while squatting. Poor technique and using too much weight can cause you to experience pain while sitting. It is also possible to experience back pain as a result of weak core muscles or poor hip and ankle mobility. Back pain is sometimes a symptom of underlying injuries.
What are Squats?
Athletes and fitness enthusiasts incorporate squats into their routines regularly. Squatting extends beyond the gym, being a fundamental part of daily activities like sitting and bending to tie shoelaces. The benefits of squats are manifold, with a primary emphasis on enhancing sprint speed. Additionally, squats offer valuable benefits such as:
- Increase flexibility
- Improve core strength
- Prevention from injuries
Squats involve major muscles of the legs that improve coordination and synchronization among body muscles. Increase body stability decreases the risks of injuries while performing daily activities such as lifting boxes, picking children, running, or jumping.
What Muscles Get Stronger By Squats?
Squats work on different muscles of legs, abdomen and buttocks. They are
- Hamstrings (thigh back)
- Quadriceps (thigh front)
- Adductors (Groin)
- Calves
- Core Muscles (Stomach and lower back)
- Gluteus maximus (Buttock)
There is a variation of squats recommended by gym instructors that can be tried to increase body resistance against heavy weights. One of the most positive impacts of squatting is the fact that it can be performe anywhere and anytime.
What Injuries Can Be Caused Due To Squatting?
If squatting is not performed properly, the body may get affect by trauma or injuries. These injuries majorly target spine and possible reasons may be
- Past history of injury due to lower back
- Improper squatting technique
- Weak muscles of core area
- Muscle tightness
- Limite range of body movements
- Poor fitting footwear
- Extra weight lifting while squatting
Common Mistakes While Squatting
Poor techniques sometimes involve muscles not required for squatting, leading to pain in the lower back and other body parts. The following are the most common mistakes made during squats.
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Knees Sinking Inwards
The anterior cruciate ligaments present in knees are put under extra pressure when knees are placed in a precarious position.
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Not wearing ab Braces
Performing squats with loose braces causes the back to round, compels the lats to twist, compresses the spinal column, and shifts more pressure toward the front of the body, involving the quadriceps. In simpler terms, the exercise engages the wrong muscles.
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Going too Far in Squats
A 90 degree bend is perfect while performing squats. If the spine is bent more than the require angle, it causes the spinal cord to compress leading to muscular injuries. However, if you want to perform at a lower angle, the flexibility in hip flexors, hamstrings and ankles must be at the maximum.
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Using too Much Weight
If you are habitual of using weight while squatting, it must not disturb the muscles alignment. Although over weight squatting in beginners may be problematic and lead to nerve compression in lower back
How To Avoid Back Pain After Squats
There are some useful tips explain by pain doctor Fort Worth that really work while performing squats and avoiding lower back pain.
- Variations in squatting
- Correct starting position
- Proper spinal alignment
- Enhance joint mobility to facilitate balance.
What Should You Do?
If you feel back pain even after following the tips and wondering how to avoid lower back pain after squats, the time is to consult a healthcare expert. Visit a physiotherapist like those available at pain management clinic who examine the condition properly. There will be a series of physical evaluation tests and thorough assessment, that leads to expert opinion.
The lowdown
The treatment for lower back pain after squats can often be as simple as adjusting your technique or exercise routine. However, some injuries, such as herniated disks, require medical attention. In the event that your pain persists or is severe, you may need professional attention. If you experience discomfort, you should return to your exercise routine slowly. Try stretching, using heat/ice, or taking over-the-counter medications. You may want to consult with a medical professional, such as a physician, personal trainer, or physical therapist, to determine how to fix lower back pain after squats if the problem persists.
