Are you in your 50s, 60s, 70s, or even 80s and looking to stay active and fit?
I understand how important it is for you to keep healthy and active even as you age, so I know how frustrating it is when you try to exercise but you get back pain that’s stopping you from doing so.
Squats are an excellent exercise to strengthen your lower body and maintain your mobility as you age.
However, if you’re experiencing lower back pain from squats, it can be frustrating and discouraging.
The good news is that you can fix lower back pain from squats by avoiding some common mistakes.
Read this blog to find some common mistakes you might have been making that led to your lower back pain from squats.
Poor Form
One of the most common reasons for back pain from squats is poor form.
When you perform squats incorrectly, you put unnecessary stress on your lower back.
To fix this, focus on maintaining proper form throughout the exercise.
Here’s how:
- Stand with your feet shoulder-width apart.
- Keep your chest up and your back straight.
- Engage your core muscles.
- Lower your body by bending your hips and knees, as if you’re sitting back into a chair.
- Make sure your knees don’t go past your toes.
- Keep your weight on your heels.
- Push through your heels to stand back up.
Overloading the Bar
Another mistake that can lead to lower back pain from squats is using too much weight.
If you’re lifting more than your body can handle, it can strain your lower back.
Start with a manageable weight and gradually increase it as you become stronger.
Remember, it’s essential to prioritize safety over ego in the gym.
Neglecting Mobility and Warm-up
Skipping a proper warm-up and mobility routine is a recipe for back pain from squats.
As we age, our muscles and joints may become less flexible.
To prevent injury and pain, take time to warm up and perform dynamic stretches before squatting.
It will help prepare your body for the exercise.
Ignoring Pain Signals
Pain is your body’s way of signaling that something is wrong.
If you experience back pain while squatting, don’t push through it.
Ignoring pain can lead to more severe injuries.
Instead, stop immediately and assess your form or seek professional guidance.
Inadequate Recovery
Lastly, not giving your body enough time to recover between squatting sessions can exacerbate back pain.
Muscles and joints need time to heal and adapt to the stress of exercise.
Consider incorporating rest days into your routine and focus on other exercises that don’t strain your lower back during recovery.
How to Fix Lower Back Pain From Squats?
If you’ve been suffering from lower back pain from squats and you tried medications and other pain relief ways without any results, then now is the right time to start physical therapy.
As the leading back pain expert in Tulsa with 25 years of experience, I’ve had a lot of success in treating back pain in patients of all ages.
To find out more about working with me, take a look at a few free options below.
For more information on natural back pain relief, you can get a copy of our free advice report where I’ve put together some great tips for back pain sufferers.
Another option is to book a free telephone consultation with our expert team who can tell you a little bit more about our clinic and treatments.
If you want to see us in person, you can come to our Tulsa physical therapy clinic for a free discovery visit where we can show you around and introduce you to our team.
Don’t wait for your back pain to get worse and get in touch with us today to get better and return to your exercises and other activities.
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