Squat movements workouts for the healthy of your back



Squat movements are a good exercise to train your lower body and muscle core, if you do this exercise regularly, then you can tighten your thigh and buttock muscles and improve your digestive circulation. But some people often experience lower back or upper back pain after doing this exercise. Why is that? How to prevent it? Check out the answer here.

Why squat exercises can cause lower back pain?

The squat movements should be done correctly and applying the proper techniques. Wrong-one of your joints will be the target. There are many mistakes that are often done and not realized when doing squats.

One of them, when you do not press or hold the stomach while squat. This can make your back spin by trying to keep your body upright so that it eventually causes back pain.

Not only can make lower back pain, but squats are done carelessly can also cause injury knee. This happens when you do not notice the position of the leg in the squat.

If your feet are not facing the right position, this could increase the risk of your hip and knee injury. Because this can put unfavorable pressure on the knee ligaments, so your knees become shaky and your back is arched incorrectly. Finally, injure the body shape and cause lower back and upper back pain at once.

Sometimes, some squat variations may also have the potential to cause back pain. One of them is barbell backquats. Because you make a load on your back, if it is too heavy, you will excessive pressure on the spine.

Back squats are a high variation of squats, and if one does not follow the required movement in the right area (mid back, shoulder, flexor hip), this can cause injury to the back. So, if you want to do this movement, you should master the basic squat movements first.
The guides do the right squat to avoid back pain

If you experience lower back or upper back pain after a squat, then this means you must improve movement and position.
The correct squat technique

Here's how to do the correct squat:

    Start with standing position.
    Stand with your legs hip-width apart
    Lower your body as far as you can by pushing your back to back, while raising your arms straight ahead to keep the balance.
    The lower body should be parallel to the floor and the chest should be puffed, not bent. Then lift it briefly and return to the starting position.
    When you lower your body like you want to sit or squat, the hamstrings extend across the hip joint and shorten the knee joint.
    At the same time, your upper back muscles tighten, which helps you keep your torso upright, so that your back does not spin.

How to prevent back pain during squat exercises?

Actually you can do squat exercises without fear of back pain, as long as you are right and right in doing the moves. One way, you can do variations of lightweight squats such as front squats or goblet squats.

Here are other tips on squat exercises to avoid back pain:

    Before you start a squat exercise, make sure your feet are facing forward and your chest rises or upright, because a more upright position will relieve stress from the back.
    If you are unsure of the squat exercises yourself, you can do this exercise with a professional trainer to provide the right squat variation and correct your movements if it is not right.
    Doing a combination of exercises can also be a choice of your exercise. Try to take yoga, pilates or tai chi classes.

If you have back pain after squat exercises, and do not get better for long periods of time. It's best to call your doctor to make sure that your backache develops and get the right treatment.