How To Avoid Lower Back Pain From Squats
If you are performing squats correctly, you shouldn’t experience any lingering or sharp pain in the lower back. If the pain occurs, you may need to rethink your approach to this exercise. Here are a few ways to avoid lower back pain from squats.
Warm-up before the workout
Warming up before a workout helps you stay healthy and avoid injuries. If your muscles are cold, they might not work as effectively, which can cause stress on the lower back.
The warmup helps the heart pump more blood to the muscles you are working on. As your muscles get more blood and oxygen, they can contract and relax more easily. Research shows that an adequate warm-up improves workout performance by 79%.
Choose the right squat variation
Not all squats are created equal. Some are great for beginners, while others should be left to experienced lifters. Try starting with classic bodyweight squats instead of going straight to heavy barbell front or back squats. Once you decide to progress, monitor how your lower back is coping. Never push your body to extreme discomfort. Even strong athletes need recovery and light workout sessions to prevent injuries.
Strengthen your lower back muscles
If your lower back muscles are strong, you can avoid back pain even if your squatting technique isn’t perfect. Examples of exercises that help you strengthen these muscles include:
Rethink your workout
Stretch after exercising
Gently Stretch Your Joints And Soft Tissues Through Yoga
Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.12
When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morningto help loosen your spine and also reduce stiffness and aches in your back.
See 3 Beginner Yoga Poses for Lower Back Pain Relief
How Physiotherapy Can Eliminate Sciatica
Health Tips |
Sciatica can be pretty debilitating and interrupt your daily life. Sciatic pain could worsen and lead to more severe physical problems if left untreated.Patients should seek a proper diagnosis from a doctor or physiotherapist to understand the underlying causes of this debilitating back condition before considering the best treatment options.This article will discuss how physiotherapy can alleviate sciatica and help you deal with your severe sciatic symptoms quickly.
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Release Your Inner Endorphins
Endorphins are hormones made naturally in your body. What many people dont know is that endorphins may help block pain signals from registering in your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.
When Are Diagnostic Tests For Lower Back Pain Necessary
Many patients do not need X-rays in the first few weeks of pain because their pain will end up resolving. Many more do not need CT scans or MRI imaging, which are overly sensitive and often reveal abnormalities not related to the patients pain. These forms of imaging can be extremely useful, however, if a person has chronic or severe pain, and/or neurological symptoms. Blood tests may be ordered if an infection or tumor is suspected.
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The Importance Of An Accurate Diagnosis
The physician will need to take a careful medical history and do a physical exam to look for certain red flags that indicate the need for an X-ray or other imaging test. In most cases, however, imaging such as X-ray, MRI , or CT scan is unnecessary.
There may also be certain clues in a patients medical history. Low back, nonradiating pain is commonly due to muscle strain and spasm. Pain that radiates into the buttock and down the leg may be due to , a condition in which a bulging disc presses on the sciatic nerve, which extends down the spinal column to its exit point in the pelvis and carries nerve fibers to the leg. This nerve compression causes pain in the lower back radiating through the buttocks and down one leg, which can go to below the knee, often combined with localized areas of numbness. In the most extreme cases, the patient experiences weakness in addition to numbness and pain, which suggests the need for quick evaluation.
A persistent shooting or tingling pain may suggest lumbar disc disease. A pain that comes and goes, reaching a peak and then quieting for a minute or two, only to reach a peak again, may suggest an altogether different cause of back pain, such as a kidney stone.
When tumor or infection are suspected, the doctor may order blood tests, including a CBC and sedimentation rate .
What Are The Risk Factors For Developing Low Back Pain
Anyone can have back pain. Factors that can increase the risk for low back pain include:
Age: The first attack of low back pain typically occurs between the ages of 30 and 50, and back pain becomes more common with advancing age. Loss of bone strength from osteoporosis can lead to fractures, and at the same time, muscle elasticity and tone decrease. The intervertebral discs begin to lose fluid and flexibility with age, which decreases their ability to cushion the vertebrae. The risk of spinal stenosis also increases with age.
Fitness level: Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine. Weekend warriorspeople who go out and exercise a lot after being inactive all weekare more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact aerobic exercise can help maintain the integrity of intervertebral discs.
Weight gain: Being overweight, obese, or quickly gaining significant amounts of weight can put stress on the back and lead to low back pain.
Genetics: Some causes of back pain, such as ankylosing spondylitis , have a genetic component.
Smoking: It can restrict blood flow and oxygen to the discs, causing them to degenerate faster.
Backpack overload in children: A backpack overloaded with schoolbooks and supplies can strain the back and cause muscle fatigue.
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What Causes Back Pain
Your spine or backbone is a complex structure that is made up of 24 small bones called vertebrae that are stacked on top of each other. Discs sit between each vertebra to act as cushions or shock absorbers and give your spine flexibility. Vertebrae are joined together by small joints called facet joints. These joints allow you to move and bend your back. A mesh of ligaments and muscles hold the spine together and provide structural support, which allows you to move.
Back pain can originate from any of these structures, but in most cases, this pain doesnt result from any significant damage to your spine. This pain usually stems from surrounding muscles, ligaments or joints and occasionally spinal disc problems.
For at least 9 in 10 people, back pain is not caused by any particular condition and is referred to as non-specific back pain.
This type of back pain results from a range of different factors such as:
- poor posture
- an unhealthy weight
Less than 1 in 100 people have back pain that is related to a serious medical problem such as cancer, infection, a spinal fracture or specific conditions such as ankylosing spondylitis. Research has also shown that you actually dont need to know the cause of back pain to treat it successfully.
Back Aches And Injuries Are Common Among Older Adults But Some Simple Stretches Can Help
by Stacey Colino, AARP, March 17, 2022
Stevica Mrdja / EyeEm
Whether its chronic, acute or episodic, low back pain is a common problem among adults, causing more disability around the world than any other condition.
At least one-fourth of U.S. adults report having low back pain in the last three months, national survey data shows. And research suggests that as many as 80 percent of adults will experience low back pain at some point in their lives, meaning if you havent had it yet and you dont have it now, theres a good chance that you will in the future especially since back pain becomes more frequent with advancing age.
Common causes of lower back pain include overuse injuries , muscle or ligament strains or sprains, trauma , degenerative discs, spinal stenosis, osteoarthritis, and osteoporosis, experts say. Another prime culprit: sedentary behavior. A 2019 study in the journal Applied Ergonomics found an association between static sitting behavior and chronic low back pain among people who worked at a call center.
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When Should I See My Doctor
If you have back pain and have lost feeling or movement in your limbs or are having problems controlling your bowels or bladder, call triple 000 immediately and ask for an ambulance.
You should see your doctor or other health care professional for further advice if:
- your pain bothers you
- your back pain doesnt improve after a few weeks or worsens
- you have symptoms such as weight loss, tingling or numbness in the legs, or problems with bladder and/or bowel control
- you have osteoporosis
You should see your doctor as soon as possible, if you have a history of cancer, are prone to infection, or use intravenous drugs.
For most people, back pain will resolve in a few weeks with appropriate self-care. After 2 months, 9 out of 10 people will recover from back pain.
Rub On Medicated Creams
Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.
Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.
âIt’s not going to be a mainstay at providing significant relief, but it can calm things down,â Ray says.
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Common Causes Of Chronic Back Pain
Chronic back painis usually age-related, but can also result from a prior injury. The mostcommon causes include:
- Arthritis of the spinethe gradual thinning of the cartilage inside the spine
- Spinal stenosisnarrowing of the spinal canal that may lead to nerve pain
- Disc problems, such as a herniated or bulging disc
- Myofascial pain syndromeunexplained muscle pain and tenderness
In some cases, its difficult to pinpoint the cause of chronic back pain.If your doctor has exhausted all diagnostic options, its time to seek asecond opinion from a back pain specialist, recommends Nava. Itsimportant not to make rushed decisions or undergo extensive medicalprocedures until the origin of the pain is found. Not only may they nothelp they could make the pain worse, warns Nava.
If the source of the pain is not known or cant be treated, your bestoption may be to work with your doctor on reducing the flare-ups and makingthe pain manageable with nonsurgical treatments.
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Ways To Relieve Back Pain Naturally
There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.
Take a look at these natural pain-relieving strategies and find out what works best for you:
Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.
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How Can Back Pain Be Prevented
In most cases, you can prevent back pain by making changes to your lifestyle.
Doing exercise helps to keep your back flexible and strong. Exercise improves your posture and helps your muscles to support your spine. Exercises that can help prevent back pain include:
- low-impact aerobic exercise
- strengthening exercises, such as lifting weights, climbing stairs or hiking hills
- stretching exercises, such as Pilates and yoga
Maintaining a good posture is important when you sit at home, in your workplace, or in your car. Try not to slouch, and use equipment that supports your back, such as a lumbar support or footstool if you need.
Keeping a healthy weight is also important. Excess fat can strain your back and lead to back pain, sciatica and inflammation.
Practise safe lifting in your home or workplace. Whenever you pick up a heavy load, squat down, hold the object close to your body, and lift with your legs.
- Quit smoking Smoking increases your chances of developing persistent back pain.
- Relax Learning relaxation techniques and mindfulness can help to reduce stress and muscle tension in your back.
- Avoid high heels wearing high heels can place strain on your back.
Which Low Back Exercise Is Right For You
If you are experiencing pain on one side of your back or leg, then try the first exercise and monitor symptoms as you exercise. Watch for centralization, which is a decrease in leg or thigh pain and an increase in low back pain. Centralization that occurs while you are performing an exercise is a good sign and indicates that the particular exercise is the correct one for you to be doing.
If your symptoms worsen, fail to centralize, or only centralize partially, move on to the next exercise in the list. Attempt the exercise, and monitor any changes in your symptoms. Remember pain that moves closer to your spine is a good sign.
Before starting any exercise for your back, it is a good idea to check in with your healthcare provider to be sure that exercise is safe for you to do. Your local physical therapist can help you decide on the best exercises for your specific condition.
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How Is Lower Back Pain Diagnosed
Your provider will ask about your symptoms and do a physical exam. To check for broken bones or other damage, your provider may order imaging studies. These studies help your provider see clear pictures of your vertebrae, disks, muscles, ligaments and tendons.
Your provider may order:
- Spine X-ray, which uses radiation to produce images of bones.
- MRI, which uses a magnet and radio waves to create pictures of bones, muscles, tendons and other soft tissues.
- CT scan, which uses X-rays and a computer to create 3D images of bones and soft tissues.
Electromyography to test nerves and muscles and check for neuropathy , which can cause tingling or numbness in your legs.
Depending on the cause of pain, your provider may also order blood tests or urine tests. Blood tests can detect genetic markers for some conditions that cause back pain . Urine tests check for kidney stones, which cause pain in the flank .
Can Back Pain Be Prevented
Recurring back pain resulting from improper body mechanics may be prevented by avoiding movements that jolt or strain the back, maintaining correct posture, and lifting objects properly. Many work-related injuries are caused or aggravated by stressors such as heavy lifting, contact stress , vibration, repetitive motion, and awkward posture.Recommendations for keeping ones back healthy
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Diagnosis Of Lower Back Pain
Your physiotherapist or GP will usually be able to diagnose lower back pain from your symptoms and by examining you. Theyll want to rule out whether theres any underlying problem that could be causing your pain.
Your physiotherapist or GP will ask you lots of questions about your back pain. These may include when it started, how bad it is and if theres anything that makes it better or worse. They may press against your back to see if theres any tenderness and check for any deformities. They might ask you to move around too, to see if you have problems bending or extending your back.
Usually, further tests wont help. But if your symptoms indicate an underlying problem, your GP may recommend tests including:
- an X-ray
They may also refer you to a specialist for further investigations.
When Should I See My Healthcare Provider About Lower Back Pain
Lower back pain usually gets better with rest and pain relievers. Back pain that doesnt go away may be a sign of a more serious condition.
See your provider if you have:
- Pain that doesnt get better after about a week of at-home care.
- Tingling, numbness, weakness or pain in your buttocks or legs.
- Severe pain or muscle spasms that interfere with your normal activities.
- Fever, weight loss, bowel or bladder problems or other unexplained symptoms.
A note from Cleveland Clinic
Millions of people live with low back pain. Stiffness, pain and limited movement can have a major impact on quality of life. But you may be able to avoid lower back pain by maintaining a healthy weight and staying active. Talk to your provider if back pain doesnt go away or if youre unable to do the activities you enjoy. Several treatments can relieve pain, help you move better and get more out of life.
Last reviewed by a Cleveland Clinic medical professional on 01/18/2021.
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