Squats That Prevent and Lessen Lower Back Pain

You’ve likely heard that exercise can help alleviate back pain by strengthening the muscles. That’s because a sedentary lifestyle weakens the muscles, leading to a decreased range of motion and limited mobility. Chances are, if you work in an office or at a computer, you’ll feel it in your back. If you’re struggling with back pain, squats are an excellent option to condition the muscles without causing additional strain.

Proper Positioning

Positioning the body correctly will tone the back muscles while preventing injury. Feet should be placed shoulder-width apart and angled slightly outward, with the toes pointing to 10 and 2 o’clock. Bend your knees as if you were sitting down in a chair. Push your hips back and lower your body by bending the groin. Keep your back straight and hold your arms out for balance if needed. Draw the stomach muscles in and breathe normally as you hold the position for seven seconds.

Finish the squat by returning to a standing position. If it’s too difficult for you to do a squat at first, start by using a chair and standing up without using your hands for balance or momentum. As you get stronger, you should increase the number of squat repetitions.

Good Morning Squat

Another back-strengthening option is the good morning squat, a variation on the standard squat described above. With this squat, bend at the hips and learn forward, with knees slightly bent and feet shoulder-width apart. Stretch the arms forward to deepen the stretch. This exercise works the hamstring muscle, which often contributes to back pain.

Why the Squat?

Not only are squats effective for lower back pain, they can be done by beginners at home with no equipment. This exercise encourages the muscles of the hips and lower back to work together while strengthening the thighs and hips. This allows these muscles to absorb force and take pressure off the lower back during daily activities.

You can also consult a physical therapist who can show you how to do squats correctly and recommend other safe exercises. While exercise and an active lifestyle can often help alleviate cases of back pain, sometimes the affliction is caused by an underlying injury or medical condition. In that case, reach out to the spine experts at Marc Cohen Spine Institute. Come in for a pain evaluation and allow us to identify your source of pain and suggest the most appropriate treatment method. Contact us today to schedule your appointment.