Squatting With Low Back Pain

How to Perform a Squat with Low Back Pain: A Comprehensive Guide

Squats are a fundamental exercise for building lower body strength, enhancing mobility, and improving overall fitness. However, for individuals experiencing low back pain, squatting can be a daunting task. At NRG Physio, we understand the challenges and frustrations associated with low back pain, especially when traditional treatments have failed to provide relief. This guide will explore the best practices for performing squats if you experience low back pain, and how addressing underlying issues can help you squat safely and effectively.

Understanding Squat Form Principles

Performing a squat with low back pain requires careful attention to form. The primary goal is to maintain a neutral spine and distribute the load evenly throughout the lower body. Here are some essential principles:

Feet Position

– **Feet Neutral:** Ensure your feet are positioned shoulder-width apart and slightly turned out. This stance helps in maintaining balance and provides a stable base.

– **Knees Tracking Over Toes:** As you squat, your knees should track in line with your toes. This alignment reduces the risk of knee and ankle injuries and helps in maintaining a neutral spine.

Knee Position

– **Avoid Knees Caving Inward:** When your knees cave inward (valgus collapse), it increases joint stress and the risk of knee and ankle pain. Focus on pushing your knees outward during the squat.

– **Knees Out for Greater Depth:** By keeping your knees out, you engage your hips more effectively, allowing for a greater range of motion without compromising spinal alignment.

Spinal Positioning

– **Neutral Spine:** A neutral spine position is crucial to minimize disc compression and prevent pain. Avoid excessive arching or rounding of the back.

– **Avoid Early Spinal Extension:** Starting the squat with spinal extension creates false stability but limits hip range of motion. This often leads to excessive spinal flexion at the bottom of the squat, increasing disc compression and wear.

Addressing Mobility Limitations

Mobility issues in the ankles, hips, and other joints can significantly affect squat form and contribute to low back pain. Improving mobility in these areas is essential for a pain-free squat.

Ankle Mobility

– **Limited Ankle Mobility:** Limited ankle mobility often causes a more vertical shin position, increasing strain on the hamstrings and limiting squat depth.

– **Improving Ankle Mobility:** Incorporate exercises like ankle dorsiflexion stretches and calf raises to enhance flexibility and strength.

Hip Mobility

– **Lack of Hip Mobility:** Limited hip mobility leads to compensatory movements, such as early spinal flexion, to maintain balance during the squat.

– **Enhancing Hip Mobility:** Perform hip flexor stretches, deep squats, and hip circles to increase range of motion and reduce compensatory spinal movements.

Detailed Squat Form Analysis

Let’s dive deeper into the key aspects of squat form and how to address them:

Squat Form Principles

1. **Feet Neutral, Knees Tracking Over Toes**

   – Ensuring your feet are neutral and your knees track over your toes helps maintain proper alignment and balance. This positioning reduces the risk of injury and ensures even load distribution.

2. **Knees Out to Allow Greater Depth Without Spinal Flexion**

   – Pushing your knees out during the squat engages the hip muscles more effectively, allowing for a deeper squat without compromising spinal alignment. This technique helps maintain a neutral spine and prevents early spinal flexion.

3. **Neutral Spine Position Prioritized to Minimize Disc Compression**

   – Maintaining a neutral spine throughout the squat is crucial for minimizing disc compression and avoiding low back pain. Focus on keeping your chest up and core engaged to support your spine.

Knee Position

1. **Knees Caving Inward Increases Joint Stress and Risk of Pain**

   – Allowing your knees to cave inward increases stress on the knee and ankle joints, leading to pain and potential injuries. Focus on keeping your knees in line with your toes to reduce this risk.

2. **Knees Out Allows Greater Hip Engagement and Range of Motion**

   – By keeping your knees out, you engage your hip muscles more effectively, allowing for a greater range of motion and a more stable squat.

3. **Helps Maintain Neutral Spine and Avoid Early Spinal Flexion**

   – Proper knee positioning helps maintain a neutral spine, preventing early spinal flexion and reducing the risk of low back pain.

Ankle and Hip Mobility

1. **Limited Ankle Mobility Can Cause Vertical Shin, Increased Hamstring Strain**

   – Limited ankle mobility often results in a more vertical shin position, increasing strain on the hamstrings and limiting squat depth. Improving ankle flexibility can help achieve a better squat form.

2. **Lack of Hip Mobility Leads to Early Spinal Flexion**

   – Limited hip mobility forces compensatory movements, such as early spinal flexion, to maintain balance during the squat. Enhancing hip mobility can reduce these compensatory movements.

3. **Addressing These Limitations Allows Better Squat Positioning**

   – Improving mobility in the ankles and hips allows for better squat positioning, reducing pain and enhancing overall performance.

Spinal Positioning

1. **Early Spinal Extension Creates False Stability but Limits Hip Range**

   – Starting the squat with spinal extension creates a false sense of stability but limits hip range of motion. This often leads to excessive spinal flexion at the bottom of the squat, increasing disc compression and wear.

2. **Leads to Excessive Spinal Flexion at Bottom of Squat**

   – Excessive spinal flexion at the bottom of the squat increases the risk of disc compression and low back pain. Focus on maintaining a neutral spine throughout the movement.

3. **Flexing/Extending Under Load Increases Disc Compression and Wear**

   – Flexing and extending the spine under load increases disc compression and wear, leading to low back pain. Prioritize a neutral spine to reduce this risk.

Conclusion: Achieving Pain-Free Squats

Performing squats with low back pain can be challenging, but with proper form and attention to mobility, it is possible to squat safely and effectively. At NRG Physio, we emphasize a holistic approach to pain relief, focusing on addressing the root causes and providing personalized care. By understanding and implementing these squat form principles, you can reduce pain, prevent injuries, and enhance your overall performance.

If you need personalized guidance or have any questions, don’t hesitate to reach out to us at NRG Physio. Our experienced team is here to help you achieve your fitness goals and live a pain-free life.

For more information on how to book a call with one of our team mates contact us directly @ info@nrgphysio.com. Let’s work together to find the complete picture of your health and wellness.