Squats are one of the most helpful and best exercises for the legs, lower back, and thigh muscles. It helps in losing weight faster and effectively than expected. It takes a long while to get squat’s; position, but once you get the hang of it, it becomes easier to do this exercise. There are a lot of calories that you burn after doing squats, and it is known as the king of all the other exercises combined. One thing you need to take care of after squats are lower back pain which can be easily caused. There can be multiple reasons for the cause of lower back pain after squats, and one such reason is the wrong hip mobility and the weak core of the body.
Hip mobility issues when it comes to lower back pain:
Not every person can have great hip motion, but the issue can increase because of squatting a lot in a short time. If you are not active for a long time, then the muscles present in your thighs can become weak, so it is imperative to keep your body active at all times. These are the same muscles that further help you in keeping your spine straight when you are doing squats. If the muscles present in the thigh become weak, then the lower back position will not happen as you want it to happen, and it won’t help in squatting either. The interference caused by the extra muscles can cause lower back pain and strain it, so it is essential to take care of it. If you are continuously sitting in one place, then the hip flexors become uneven too.
Cure for this:
First, you need to make sure that there is actually an issue to solve, and then you can go ahead and use this cure. In order to see if you have hip mobility issues, you need to do a deep squat, bodyweight squat and then understand the sensations that it is causing in your knees and calves. If you experience that your muscles are stretching, then you have hip mobility issues, and you can suffer from lower back pain after the squats. Now it is important to understand the cure for this. You need to start working on your hamstrings and gluten by doing the exercises that will concentrate on that.
A weak core:
You need a strong core when it comes to squats as it involves a lot of muscles you work together and not just the leg muscles. You need a strong core as it will stabilize the spine, which will further help you in squatting while keeping the spine straight and not causing any lower back pain after that. If you have weak core muscles, then the body frame will ruin when you squat, so you need to make sure that you balance out your spine and core.
The cure for this:
You need to keep a check on the way you are squatting because if it isn’t done in the right form, then it can cause a lot of pain in your back, and also, the muscles will be stretched.
The poor form of the squat:
There are a lot of people out there who do not understand the importance of squatting in the correct form, and it is very important to learn that. You need to put all the weight in your spine and legs equally because if you put a lot of weight in one place, it will not help you strengthen the core.
The correct form:
Here is some helpful process that you can follow in order to squat in the correct form:
Step 1: First of all, make sure of your standing position and keep your feet a little wider than
the hip-width and keep your toes in front.
Step 2: Drive the hips back and then bend the knees and ankles while opening up your
knees a little.
Step 3: Sit in a squat position while keeping your heels and toes in the ground, and the chest
should be straight up.
Step 4: Try to reach a parallel position, and it should be at a 90-degree angle.
Step 5: Press into your heels and then straighten up your legs to return to the right position.
It is imperative to highlight the training of your core muscles so that you can improve hip mobility as much as possible. Good hip mobility will help in better functioning and form of the body.