People can choose different types of fitness exercise for different reasons. Some can exercise for muscles improvement, for strength and endurance, for a healthy body, and/or for competitions.
Although all types of exercise have adorable benefits, wrongly exercise without guidances can cause serious pains or side effects for your health.
How to avoid these effects is a question that many athletes have asked us. Therefore, today we want to share with you some problems caused by wrong squat practices, especially lower back pain, and how to avoid lower back pain after squat.
As you know, squat is chosen by most of athletes and fitness lovers for muscles building and weight losing. Squat is one of the best but also the most difficult exercise to do unless you actually know how to do it in a right way. Otherwise, you might get health issues. Let’s take a look at why squat can cause you lower back pain and how to do squat correctly to avoid unexpected injuries.
Why Having Lower Back Pain After Squat?
The most two common squat errors that many people make are lower back pain and knee pain. Even though they thought they did squat ‘the right way’, they still got pained. Why is that so?
To start, if you get screamed at every day gym class for not keeping your back flat while squatting, you should understand that you might have lower back pain soon. Do you?
There are several different factors that can cause lower back pain:
- First of all, your back might be pained because it was not in the neutral and flat position while squatting. Your low back is not allowed to round or over extend during squatting.
- Your form might be incorrect. The form here includes your knees and toes’ position, as well as your hips and spine.
- The bar might be too high for your height
- You might squat low bar too deeply
- You lose tension at the bottom of the squat.
- You do not maximize your Gluteus muscles.
- You do not use your abs effectively.- Rotation or uneven loading of your spine.
- The speed with which you execute your squat
- Poor flexibility can limit your range of motion
How To Avoid Lower Back Pain After Squat
You have already learned possible causes of lower back pain. Now, it’s time for you to learn how to avoid it by following our tips below:
It is important to do some warmups before really squatting. Thus, activate your gluteus and loosen your hips.
2. Proper form
- While squatting, maintain a natural arch in your lower back. It’s like when you stand. Your lower back will stay neutral if you push your knees out. Also, try to head up during your squat.
- Your pelvis must stay neutral with the floor. It helps to strengthen the muscles around your spine.
- Avoid excess forward lean during your squat.
- Execute your squats slowly in both the upward and downward phases.
- Pay attention to your knees and toes. You should not extend your knees past your toes. Moreover, your feet should be slightly wider than your hip-width apart, and point your toes outward.
- Remember to take a full breath before squatting and fill your stomach with air before bringing the abs out. Pressure inside your belly will support your lower back.
- You can also use a belt to reduce stress on your lower back and knee to avoid pains after squatting.
4. Bar setting
- Keep the bar over your mid-foot. Don't let it move over your toes and up to your spine. Centering the bar on your back before you unrack it.
- If you are not using a bar, remember to squat down until your thighs and the floor are at the parallel position. This will give you a very strong core with strong legs and back.
Well, of course there are many things you have to clearly understand and follow. Don't be hurry, it will take you several weeks to learn how to squat properly to prevent lower back pain.
In most cases, pains from squatting caused by technical errors.
Therefore, you can prevent lower back pain after squat by firstly strengthen your core, secondly progress slowly, thirdly do warmups properly, and finally getting rests between training sessions.
If you are a squat beginner, we suggest you to start with low bar to achieve better leverage before you can lift more weights with the high bar. So far, are you still wondering why you have lower back pain and how to avoid lower back pain after squat?
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