Are squats giving you back pain? Learn how to do bend it right

New Delhi: One of the most versatile and dynamic strength training movements, the squat occupies an important place in our routine. Whether in the driver’s seat, at the table, inside a bathroom or just to relax, we squat several times a day and for various purposes, not only to strengthen and tone the glutes. Sometimes we partially go into the squat position while walking, bending over, or climbing stairs. As essential as this movement is, one needs to understand how important it is to get it right. Incorrect posture, joint misalignment can trigger back pain, severe enough to force you to ditch squats altogether. However, it may not be a wise decision. Don’t worry, there is a way to perform squats the right way, and with that, you may be able to relieve back pain.

Nailing the basics: How to perform a squat?

Squats as an exercise target the glutes, front and back of the thighs, calves, groins, and hip flexors, virtues that make it a complete lower body workout in one movement. Adding squats to your training regimen offers the following benefits:

1. Reduced risk of injury during workouts
2. strongest core
3. Burn calories
4. Tones glutes, thighs and calves
5. Strengthens the muscles of the lower body.

Although squats have a plethora of variations, a basic squat involved the following steps:

1. Stand up straight with your legs a little more than shoulder width apart
2. Keep your chest straight as you contract your abs and shift your body weight to your heels as you push your hips back to bend into a seated position.
3. Lower your hips until your thighs are parallel to the ground.
4. Keep your lower legs at a 90-degree angle to the ground.
5. Exhale as you stand back up to the starting position.

Back pain during squats: what can be done?

Squats can cause back pain when not done correctly. If you experience discomfort doing so, the following steps may help you get relief:

1. Make sure your chest is up to avoid the risk of rounding your back
2. Raise heel during squats
3. Try placing a weight plate under both heels to increase mobility and reduce pressure on your lower back.

And if squats aren’t your thing, some single-leg exercises like alternating lunges can help train your legs without putting pressure on your back. However, if the pain still refuses to go away, have it checked out by an expert doctor.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting any fitness program or making changes to your diet.