Lower back pain is a common problem affecting millions of people yearly. It can range in severity from mild discomfort to debilitating pain. The cause of this condition varies depending on the individual, but several factors contribute to its development.
Learn about the different causes of lower back pain when squatting and how to treat it.
There are two main reasons why you might develop lower back pain while squat lifting weights. First, you may need the prerequisite trunk, hip, and thigh strength. If that’s the case, your lower back may become strained or injured when lifting heavy weights. Second, you may need a better technique when squatting. For example, if you lean or slump when squatting, you may put excessive stress on your spine and risk a back injury.
The most common cause of lower back pain during squats is muscle strain.
Muscle strains occur when the amount you’re lifting exceeds the capacity of your muscles. In essence, you may be lifting heavier than your strength allows. On the other hand, you may need a better technique when squatting. When performing a back squat, you should start by standing straight with your feet slightly wider than shoulder-width apart. Bend at your hips and knees as deep as you can comfortably go. Keep your chest lifted and shoulders pulled down. You may feel a stretch in your hips. Pause in this position before returning to the starting position.
Other contributing factors to injury include poor sleep, nutrition, or experiencing high levels of stress.
Your muscular capacity may be affected if you’re sleeping poorly, highly stressed, or eating a poor diet. This will make you more vulnerable to experiencing muscle strain in your back. You should aim to sleep 8 hours per night and consume a diet low in sugar and refined carbohydrates. You seek help to manage stress if needed.
Treatments may include relative rest and physical therapy.
If you have developed lower back pain while performing your squats, there are several treatment strategies you can pursue. First, giving your body enough rest to allow your muscles to recover should get you back to baseline within 7-14 days. During this period, mobility exercises are a great way to alleviate tightness, tension, and discomfort.
If pain persists or you have a recurring problem, you may benefit from completing a specialized physical therapy program. These programs may include hands-on therapy, movement, and exercise to get you back to squatting safely and comfortably.
If you are looking for a physical therapist in Greenville, SC, our trained professionals would be happy to review your case and give you a clear plan of action to eliminate your lower back pain and prevent it from occurring again.
How to Prevent Lower Back Pain While Squatting.
To prevent lower back pain while performing squats exercise, try these tips:
- Bend at your hips, knees, and ankles
- Wear lifting shoes if you have stiff ankles
- Drive with your hips
- Lift with control
- Don’t compromise technique for heavier weights
- Rest at least 1-minute between sets if lifting heavy.
- Warm up before squatting.
- Drink plenty of water.
- Get enough sleep.
