Suffering from lower back pain?
Incorporating squats into your exercise routine is an effective way to build up your lower back, glutes, quads, and more. These powerful exercises can even be used to work your upper body if you’re doing a variation like weighted squats. However, if you do them too often, push yourself too hard, or do them improperly, squats can cause lower back pain.
It’s actually very common for people to experience lower back pain after squats. If it happens to you, you’ll have to take a break from this exercise and maybe from working out entirely while you recover. What does squats lower back pain mean for you? How long will you need to recuperate and get back to where you can safely do squats again? Is there anything you can do to speed up the healing process?
We’re going to look at what causes lower back pain from squats and how you could fix it. If you haven’t suffered from this problem already, then hopefully this article will help you to avoid that kind of pain. If you are feeling pain in your lower back from all your squatting, then you can learn what’s required for lower back pain from squats recovery.
Why Do Squats Cause Lower Back Pain?
The way you do squats can determine how effective they are, how long you will keep doing them without feeling tired or sore, and how high your risk is for injury. It’s important that you keep the right form while doing squats, especially weighted squats. All that pressure on your lower back can be dangerous for you, resulting in injury that may take a while to recover from.
If you’re getting lower back pain during squats, it could be because you’re doing weighted squats and lifting too much. Some people will hold dumbbells in their hand as they do squats, which can put a lot of extra pressure on their lower back.
Another thing that could be creating lower back pain squats is how quickly you do them. Squats are supposed to be done in smooth and fluid motions, but if you’re using jerky movements or pushing through your squats set with too much force, that could definitely put pressure where it shouldn’t be.
A lot of the pain people experience when they’re doing squats comes from simply having the wrong form. It’s really important that you learn the proper form for squats, following instructional videos, step-by-step instructions or watching yourself in the mirror to make sure your form is correct. You may also want to have a spotter when you start doing squats- someone who can check your form for you and let you know if you’re doing anything incorrectly.
Another reason why you may be suffering from pain during squats is because you have poor core strength. You might not have built up enough strength in your back and abdomen before you did the squats. If that’s the case, then there’s not enough support there from your muscle groups, and an unsafe amount of pressure is being put on your back. You may be suffering under this strain of this exercise, and your weak back might not be able to handle it.
How to Fix Lower Back Pain from Squats
So, what do you do if you’re suffering from lower back pain and you want to get better? It can help to avoid some of those problems I mentioned above. Strengthening your back, avoiding using too much weight, taking the squat routines slow easy, and starting off with simple squats in the right form are all great ways to avoid back injury.
Taking your time to do squats correctly and learning the right movements is important when you’re first starting to incorporate them into your workout regimen. You want to make sure that you’re getting in the habit of doing squats the correct way. That will help to build healthy workout habits and prevent injury later on. If you’re not focused on doing the squats correctly, you can slip into a bad form and not even notice it until you feel the pain later on.
You also want to be careful that you don’t work out when you’re already sore and injured. If you notice back pain or other muscular pain, it’s not a good idea to just take some pain relievers and then push through your workout. It’s better to rest up so that you don’t cause even more severe injury. Remember, pain relievers will disguise the pain; they won’t treat the root cause.
Lower back pain from squats treatment may include using ice packs or hot pads. Ice packs are helpful for treating inflammation. If you see that your lower back is inflamed, red, or sore, an ice pack can help. When should you use a hot pad for back pain? If the pain is a chronic condition from overuse and there’s no inflammation, a hot pad can help. It will stimulate blood flow, ensuring blood reaches where it’s supposed to more easily, and that can help with healing and recovery.
You also want to take time to rest. The best way to heal from any kind of injury, including lower back pain caused by squatting poorly, is to get plenty of sleep. This is the time when your body does most of its healing and when tissue repair is performed by your body systems. You may need to take pain relievers to help you fall asleep, and you may need to sleep in a different position so that you don’t irritate your back injury.
Another way to help avoid back injury and to recover from injury faster is to make sure you stretch before and after your workouts. If you have some minor pain, you may still be able to work out, but simply working different muscle groups and avoiding strain on your back. Stretching before your workout for a warm up and then after for a cool down can help to work some of the pain out of your muscles, stretching them out and ensuring they recover faster.
If you’re taking a break from working out because of lower back pain, it can help to do stretches. Your doctor will probably recommend that as a form of treatment, if you go to a medical professional about your lower back pain. Just doing some daily stretches that work your back muscles can help to ease that pain and speed up the recovery process.
If the back pain is severe, you should seek a medical professional’s expert advice. There may be medications or treatments that can be prescribed that you would not be able to get over the counter on your own. It is especially important to get expert medical help if you’re being treated for a medical condition already. There may be treatment methods you need to avoid because of your condition.
To avoid injury in the future, you may want to work with a physical fitness trainer. The trainer can help ensure that you’re not pushing yourself too hard, lifting too much, or using the wrong form for squats. The trainer should have experience to know what you’re doing wrong and be able to spot problems quickly so that you don’t end up injuring yourself.
What’s causing your back injury could be different from one person to another. I hope this article helps you to better understand why you might be suffering from lower back pain and what you can do to improve the way you squat. Hopefully, it helps you to also reduce your risk of injury in the future.