What to do if your back hurts after squatting

Squats are a common exercise method. Some people may experience back pain when doing this exercise. At this time, you must stop exercising to avoid further injury and understand the specific cause. If the pain is obvious, you should go to the hospital for examination. This may be a herniated disc, a symptom caused by lumbar spine disease in the past, which can cause great harm to your health.

What to do if your back hurts after squatting

Squats are a form of fitness that has many benefits for physical health. They require little from the environment and have very good training effects, so they are loved by many people. However, abnormal situations are inevitable when exercising, such as physical problems. Lower back pain when squatting is also common. What should you do if this happens? Let's take a closer look at squats.

1. Stop exercising

If you experience lower back pain while doing squats, you need to stop the exercise immediately to avoid further deterioration of the condition. This may be a symptom of muscle strain caused by squats, and you need to recover by resting. If you have symptoms of lower back pain before squatting, it is best not to do squat exercises, as this will only aggravate the symptoms of lower back pain. If you experience lower back pain during squat exercises, you should first stop the exercise immediately, then massage the painful area appropriately to see if it is relieved. If the pain worsens, go to the hospital for examination and treatment.

2. Exercise methods

The main reason for low back pain is incorrect squatting method or posture. The most important thing about squats is the standing posture, which will affect the subsequent squat exercises. When standing, the body should be straight, the feet should be naturally open, the distance between them should be slightly wider than the shoulder width, and the toes should be at an angle of about 30°. When squatting, the upper body should not be bent, the eyes should look forward, and the body should lean forward slightly during the squatting process, with the hips stretched backward. The squatting depth should be such that the upper part of the thighs are horizontal or slightly below horizontal.

3. Notes

There are many things you need to pay attention to when doing squat exercises, otherwise it is easy to experience discomfort symptoms such as back pain. The speed should be kept balanced during the squat process. Uneven speeds can easily cause discomfort such as back pain. Although weighted squats will have a better exercise effect, the weight should not be too heavy, otherwise it will cause a greater burden on the body, causing discomfort symptoms such as back pain, so you need to do it according to your ability.

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.