• Evolution Physical Therapy

Top Exercises to Prevent Low Back Pain after Squatting

by Brian Wolfe, DPT, OCS >> Request an Appointment

Do you get low back pain after you do squats in the gym? This often happens due to different mobility and flexibility issues causing added stress to the spine while loading resistance in a squat. These mobility issues can occur in and affect several different areas including the spine, hips, knees and ankles. Here are my 3 favorite exercises to perform before and after squats to decrease low back pain.

In Step with Twist

This exercise helps to stretch the top of the hamstring and the mid back. This exercise is great for mastering the bottom of the squat position and increasing mobility in the mid back required for proper spinal loading.

90/90 Hip Stretch

Start in a 90/90 position and stretch both hips in an internal and external rotation utilizing a 3-5 second hold in each position. While transitioning, hold the sitting bear position for 3-5 seconds to stretch the adductors.

Press Ups

Lie on your stomach and extend your arms relaxing your low back and buttock. You should feel a stretch in your abdominals and hip flexors along with a relaxation of the musculature in your lower back. This exercise helps to address the lumbar extension motion of our spines.

Try these exercises out pre/post-squatting and let us know what you think!

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