Contents:
- Medical Video: How to Squat Properly (MAJOR FORM FIX!)
- Why can squat exercise cause lower back pain?
- The guide does the correct squat so that you don't have back pain
- How to prevent back pain when exercising squats?
Medical Video: How to Squat Properly (MAJOR FORM FIX!)
Squat movement is one good exercise for training the lower body and core of the muscle, if you do this exercise regularly, then you can tighten your thighs and buttocks and improve digestive circulation. But some people often experience lower back or upper back pain after doing this exercise. Why is that? How to prevent it? Check out the answer here.
Why can squat exercise cause lower back pain?
The squat movement must be done correctly and the proper application of the technique. Wrong and wrong, your joints will be the target. There are many mistakes that are often made and not realized when doing squats.
One of them, when you do not press or hold your stomach while squat. This can make your back rotate because you try to keep your body upright and eventually cause back pain.
Not only can you make lower back pain, but squats that are done carelessly can also cause knee injuries. This happens when you don't pay attention to the position of your feet when squat.
If your feet are not facing the right position, this can increase your risk of injury to your hips and knees. Because this can give inappropriate pressure to the knee ligament, so that your knee becomes unsteady and your back curves incorrectly. Finally, it hurts the body shape and causes lower and upper back pain at the same time.
Sometimes, some variations of squats can also have the opportunity to cause back pain. One of them is barbell backquats. Because you make a burden on your back, if it is too heavy, you will put excess pressure on the spine.
Back squat is a high variation of squats, and if a person does not follow the movements needed in the right area (mid back, shoulders, hip flexor), this can cause back injury. Therefore, if you want to do this movement, you should master the basic squat movement first.
The guide does the correct squat so that you don't have back pain
If you experience lower back pain or the upper part after a squat, then this means you have to improve your movements and position.
Here's how to do the correct squat:
- Start with an upright position.
- Stand with feet hip-width apart
- Lower your body as far as you can by pushing your back back, while raising your arms straight forward to maintain balance.
- The lower body must be parallel to the floor and the chest must be stretched, not bent. Then lift it briefly and return to the starting position.
- When you lower your body like you want to sit or squat, your back thighs extend in your hip joint and shorten your knee joint.
- At the same time, your upper back muscles tighten, which helps you keep your torso upright, so that your back doesn't rotate.
How to prevent back pain when exercising squats?
Actually you can do squat exercises without fear of experiencing back pain, provided you are right and correct in carrying out their movements. One way, you can do a light squat variation such as a front squat or goblet squat.
Here are other tips for squat training so you don't get back pain:
- Before you start the squat exercise, make sure your feet are facing forward and your chest is up or up, because a more upright position will relieve stress from your back.
- If you are unsure of your own squat training, you can do this exercise with a professional trainer to give the right variety of squats and correct your movements if it's not right.
- Doing a combination of exercises can also be your exercise choice. Try to take yoga, pilates or tai chi classes.
If you experience back pain after squat training, and don't improve for a long time. It is best to contact your doctor to ensure the correctness that occurs on your back and get proper care.
