How to recover from back pain after squats

Squats are a common fitness method. If you experience lower back pain after squatting, you should stop this exercise immediately and avoid high-intensity exercise. You can relieve the pain through certain methods, such as physical therapy, massage, cupping, etc., which are all good for relieving pain. In addition, when doing squats, you must master certain techniques to avoid sports injuries caused by improper exercise.

Squat Injury Prevention Tips

1. Avoid arching your back when doing squats

Does your waist feel sore when doing squats? You need to find the problem from the source. We mentioned earlier that arching your back increases the pressure on your lower back, so you need to keep your back straight when squatting. Do you know the standard squat movements? If you have any unclear points, review them before squatting.

2. Choose a light weight or bodyweight squat

Squats with light weights prevent your muscles from having to bear great pressure, but at the same time they don't give your muscles too much stimulation. Since there is a problem with the movement, in order to avoid back pain, you have to start with the posture and reduce the weight of the squat first. Practicing bodyweight freehand squats well will be of great benefit to you in the future. In addition, you should know that gradual progress is the only way to do any fitness exercise well.

Squat Injury Prevention Tips

1. Avoid arching your back when doing squats

Does your waist feel sore when doing squats? You need to find the problem from the source. We mentioned earlier that arching your back increases the pressure on your lower back, so you need to keep your back straight when squatting. Do you know the standard squat movements? If you have any unclear points, review them before squatting.

2. Choose a light weight or bodyweight squat

Squats with light weights prevent your muscles from having to bear great pressure, but at the same time they don't give your muscles too much stimulation. Since there is a problem with the movement, in order to avoid back pain, you have to start with the posture and reduce the weight of the squat first. Practicing bodyweight freehand squats well will be of great benefit to you in the future. In addition, you should know that gradual progress is the only way to do any fitness exercise well.

The solution to back pain from squats: Xiaoyan Fei

Action Description

1. Do it on a fitness mat, lie prone with your face down, and lift your arms gently with your shoulder joints as support points;

2. While raising your arms, gently raise your head and pull your shoulders back and up (retract your shoulder blades). At the same time, lift your feet slightly.

Action points

Tighten your abdomen, contract your lower back muscles, and try to let your ribs and abdomen support your body. Girls must wear sports bras when doing this exercise to prevent rubbing against the skin.

Continue for 3 to 5 seconds, then relax your muscles, return your limbs and head to their original positions, and rest for 3 to 5 seconds before continuing. You can do 30 to 50 times a day. At the beginning, you can do 10 to 20 times and gradually increase the number.

The back pain caused by doing squats can be easily relieved through safe and easy-to-learn movements such as Xiaoyanfei. If you have back discomfort when doing squats, you can practice this movement more often.