We’ve all tried it—the strengthening and toning squat exercise, whether at a gym with weights or at our Franklin, TN home in the living room. Yes, squats are popular because of how effectively they strengthen and tone.
But have you ever noticed your back hurting after a long series of squats? Or maybe after doing squats several days in a row? Lower back pain from doing squats improperly is almost as common as the toning results, so let’s figure out how to do this exercise without making back pain a part of it.
Improper Technique: The Butt Tuck
Back pain from squats really just comes down to technique. Which makes sense. Your Franklin, TN chiropractor has probably mentioned more than once that lumbar (lower) back pain comes from straining muscles and pulling the lumbar spine out of alignment. Unfortunately, this is easy to do with squats.
In this informative workout blog, a trainer shows two videos to explain the most common reason for back pain from squats: the butt tuck. In the first video, you see a man doing squats with a barbell. Even though you probably won’t be using the barbell, you will learn from the video that you are probably tucking in your rear end at the end of each squat. Your Franklin, TN chiropractor will tell you that this action places a lot of strain on the lumbar spine. In the second video on the trainer’s blog, you’ll see the correct posture for a squat, which we’ll talk about next. Hint: there’s no butt tuck involved!
How To Do a Proper Squat
We can tell you til we’re blue in the face that tucking in your pelvis during a squat is the reason you get back pain from squats, but unless we show you how to do a proper squat, you’ll probably never get it right. We mentioned a second video in the blog link above that shows a man in a gym doing a squat without tucking in his pelvis. That’s a great place to start.
You’ll also find a video for the average Joe who wants to do a squat in his Franklin, TN living room in this video. One thing to keep in mind is that your lumbar spine has a natural curve in it. Maintaining this curve is the optimum position for your spine to reduce impact, therefore making this neutral position (where the lumbar spine curves in slightly) the best way to maintain pain-free squats. That combined with no tucking should do the trick.
The instructions for a proper squat over at this body building blog are helpful too. This trainer suggests how to find the neutral arch in your lumbar spine and maintain it, as well as using a chair to show you how far down to squat when you’re first starting out. If you’re a Franklin, TN living room squatter, these instructions will help you stay pain free from now on.
Have you ever had back pain from doing squats?
We know that squats are an attractive exercise because of how quickly they tend to strengthen and tone extra flab. But you’ve got to do them the right way. To avoid needing a Franklin, TN chiropractor visit, do squats right the first time. We’ll help you if do hurt yourself doing squats—but we’d much rather help you stay pain free in the first place!
Have you ever hurt your back from doing squats? Or perhaps know someone who has? What was your (or their) experience? Did a chiropractor help? Leave us a comment with your story, and we’ll respond right away!