How To Stop Lower Back Pain When Squatting (MODIFY)
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- เผยแพร่เมื่อ 23 ม.ค. 2022
- How To Stop Lower Back Pain When Squatting (MODIFY)
714-502-4243 | Costa Mesa, CA | www.p2sportscare.com
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[Performance Place website low back article excerpt] In this article (updated in 2021), I will be covering right and left side lower back pain. At the end of the article, it also covers the baffling situation of when your lower back pain CHANGES SIDES.
I’ll also be covering possible diagnoses, causes, and treatment options for single-sided lower back pain. This article will not cover sciatica in-depth (pain past the knee), but you can read all about that in one of my other articles here.
I’m Sebastian.
I’ve had lower right back pain and have been able to recover from it entirely. When I was 15, I was told I would need back surgery to reduce my pain so I could play baseball again.
Long story short, I did not require surgery, injections, or medication to return to baseball. I am 38 now and play baseball two days a week, lift weights, sprint, and have no issues with my lower back holding me back from doing what I want.
I’m telling you my story of recovery to let you know that you can recover as well (if you find the right person to help you as I did).
Hopefully, this article gives you better information to discuss with your sports chiropractor, physiotherapist, physical therapist, personal training, orthopedic or medical doctor.
Not everyone will get back to feeling 100%. As a general rule, the longer you’ve had it, the more challenging it can be. But this does not mean it’s impossible to feel physically capable again.
Let’s get on to the article.
Cause #1: Driving With Lower Right Back Pain
Driving your car is the #1 cause of single-sided lower back pain in people over 25.
If you are living in the US, you may experience more right-side low back pain when driving.
If you are in Europe, you may experience more pain in the lower left back while driving.
Why?
It has to do with the gas pedal.
As we discuss single-sided low back pain in this article, it may be helpful first to understand that not all low back pain is created equally.
Different causes for back pain have other mechanics, positions, and postures that will increase or decrease your pain.
I say this because if you’re in the US and you experience left low back pain while driving, that’s common as well. Keep reading this article.
As we venture into other causes of 1 sided low back pain, you’ll start to realize that positions and postures of your whole spine, arms, and legs matter. What you are doing with your body daily matters.
Now that you understand that postures and positions matter, you should realize that you also have some control over your condition. As I describe these mechanics, consider reversing them and seeing if it helps tomorrow. Not all ergonomic corrections yield immediate relief.
Back to driving…
Suppose you are in the US, lower right back pain while driving occurs as you tension the sciatic nerve with every up and down on the gas pedal. This tends to happen more in stop-and-go traffic. You may think it is the stress of the traffic, but that may not be so!
Multiple spinal nerve roots create your sciatic nerve that exits from tiny holes in your spine called intervertebral foramen. Your low back nerves could be subjected to pressure around this location, creating nerve swelling, making lower back stiffness and pain.
When you pressure a lumbar spinal nerve (L4, L5, or S1), typically stretching of the sciatic nerve will induce your lower back pain.
When you pressure a lumbar spinal nerve (L4, L5, or S1), typically stretching of the sciatic nerve will induce your lower back pain.
If this is you, simply move your seat closer to your steering wheel and increase the lumbar support on your chair (if you have one).
If you don’t have built-in lumbar support, roll up a towel and place it behind your lower back to let your lower back relax.
Moving your car seat forward allows for more knee bend (sciatic nerve slackening) and less pain.
Pressure on a spinal nerve root (not the sciatic nerve itself) creates the situation where your lower back pain is only on one side.
![[TH] VCT Pacific Stage 2 - Week 1 Day 1 // DRX vs ZETA | BLD vs TS](http://i.ytimg.com/vi/AWaOqaxN6Y0/mqdefault.jpg)
200 of these every day gets me in shape . ..
Thats a solid number. weighted?
Thank you that was helpful! Also I experience upper back pain when doing lateral lunges, do you have any recommendation?
Hi! Glad you liked it. I'd have to chat with you a bit to learn more. Call me 714-502-4243. I have seen people with upper back pain with lateral lunges but how they are holding the weight or how far they go in the exercise help ID what is going on. The lateral lunge is a pretty particular exercise that we coach directly only to a few people once they get the sagittal plane lifts down
good video 😚💜
Thank you
Thankfully
Nice
Great
Thanks mam
Most welcome 😊
Just started doing squats, I'm a month or so out of physical therapy. i wasn't able to walk for more the 10 mins at a time, because of my back pain. i thought i was good enough to do squats but my pain is flaring up. i think i was trying to go to deep and do to many at once(i have never done squats before). This was helpful thank you. Also how many sets n reps should an overweight beginner with a history of back pain do? I was shooting for 3 sets of 10, but given the pain that seems like it's to much. Do I power through, change my posture/ go 90 degrees, or should i avoid them?
Hi Francis, We would need to assess your condition to give reps and sets. There is no need to work past tissue tolerance or pain. Shoot us and email and we can set up a consultation to see if we can help you info@p2sportscare.com 714-502-4243
Have u any vids re nec misalignment r could u do1 please. I have degenerative disc disease. Severe disc protrusion c4 5,6 and7. I wake in mornings in agony most days. I'm very stiff. I have possible fibromyalgia and an inflammatory autoimmune disease tho I detest medical terms that try 2 make me think I will never b well and never totally recover! I would love some tips4the morning as often I sit for hrs in agony r people make me move- I try to work part time and my boyfriend pushes me to do stuff fast in morning as he does not understand at all how bad I am in morning. I am in such pain and then I really hurt myself when I go too fast r push myself 1st thing in morning
We have a lot of neck videos. Perhaps we will talk more about DDD in the future.
Or posteriorly tilt your pelvis before starting the rep and learn to properly do the valsalva technique to stabilize your spine
Personally I would teach a floor corrective first if we are attempting to get someone to acquire a skill like a posterior tilt before going compound with the motion. A deadbug is a good option and a brace can be added in. However when under a loaded barbell a posterior pelvic tlt should probably not be taught. Unloaded it is fine
@@Performance-Place-chiropractor what's wrong with teaching a posterior pelvic tilt under a loaded barbell?
Loads the lumbar spine in flexion. Just becomes higher risk for flexion intolerant back pathologies
@@Performance-Place-chiropractor Ok but if the issue is excessive lumbar extension surely posterior pelvic tilt is a good queue to help the spine get closer to neutral. Plus being loaded in spinal flexion isn't necessarily bad by itself. the issues occur when the spine MOVES into flexion under load (i.e. butt wink). for example, there are many powerlifters who prefer to have a rounded spine when they do deadlifts and this works because they don't move their spine into extension or further flexion during the rep. Assuming the spine was put into flexion during the squat, using the valsalva technique properly would create enough pressure to hold the spine in place and prevent it form moving into flexion of extension during the loaded rep.
Thanks for the discussion. I think it all depends on the individual. Movement into flexion hurts some people and not others. Load of the spine with a torque moment (not movement) hurts others, while many people deadlift and back squat daily with the same torque (or spinal flexion movement) and have zero pain.
In our clinic we don't coach spinal flexion under load.
Måns jag har inte det är det inte det är så här det är det jag
Thanks for sharing