INJURY WRAP-UP: Low Back Pain With Squatting
- thefitbusiness
- Aug 4, 2014
- 2 min read
What You Did
While Back Squatting (or shortly after) you feel severe tightness and deep pain in the low back
What You Feel
A general ache that may be felt while sitting, standing, or driving. It may interfere with other lifts such as bench pressing or leg pressing. You always feel like you need to “stretch” your low back to get relief, and you may feel a sudden, very painful catch in your low back when bending over or twisting.
The Diagnosis
You may have one of several things going on that can lead to back pain, and it will be your job to figure it out. I’ll point you in the right direction in this Injury Wrap-Up.
Here are the most common causes and some tips to correct:
1. Tight Ankles/Calves (limited dorsiflexion)
2. Tight Hips
3. Butt Winking
The 3 Treatments
Start with the first treatment and work your way down as the exercises are in a specific sequence for a reason. It is important to rule out tightness and flexibility issues before addressing instability and weakness issues…
If experiencing severe pain during these exercises please see your physician or physical therapist as you ma have something more severe occurring in your spine.
Now, down to business…
I normally suggest doing these corrective exercises 1-2x (workout warm up & again before bedtime) daily until your pain/ tightness is down to a (1-2) on a scale of (1-10). Then decrease to a warm up only. When seemingly and magically cured decrease to usage as a warm up only leg and low back training days.
Never STOP these exercises. They are a great addition to your toolbox and I am a firm believer that “once an angry spine = always a temperamental spine”
Open the PDF with links to videos and printable treatments to correct APT.
FROM THE AUTHOR:
I hope that you find the information in my Injury Wrap-Up
Articles informative. Follow me on Facebook for more info on
Anterior Pelvic Tilt causes and treatments. Check out my website-
Carolina Personal Trainer for a free workout database where
you can find more progressions to correct and strengthen your
sore back. Remember- Don’t live with pain. Correct it!
Have a sore joint or persistent injury? I’d love to help you
solve it as part of our Injury Wrap-Up series. Send me an email,
and I’ll get back to you.
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