Squats play a huge role in lower pain rehabilitation since they build up the thigh, abdominal, and low back muscles. This strength training exercise helps improve motor control and posture. Working your quadriceps, hamstrings, outer and inner thighs reduces low back pain. Wall squats and hip bridges are proven to enhance the thickness of both the transverse abdominis and the internal obliques, which are muscles located in the torso. Do you have questions about squats? Do squats help your lower back? These are questions you’re probably seeking answers to. Innovative Pain Solutions in Orlando have answers to all your questions.
How Do Squats Help Your Lower Back?
There is an endless list of the benefits of squats on the lower back. Let’s consider some of these benefits.
- Strengthens your core: Having strong core muscles can enable you to bend, turn and stand easily. It also helps with your balance, reduces pain in your back while maintaining a good posture. According to a 2018 study, it’s shown that back squats aimed at the core muscles lower the risk of injury and improve athletic performance.
- Supports the lower back muscles: The largest and strongest muscles are found in the lower back. The buttocks, quadriceps, hamstrings, and calves are involved in almost all movement, hence performing squats. This strength training exercise improves and defines the lower back muscles. You’ve probably noticed that you move comfortably and easily? It’s because these muscles are in good condition.
- Lowers the risk of injury: When you work muscles in your lower back, you’re able to perform body movements, gain balance, and a good posture. Introducing squats in your workout routine will help enhance your bones, tendons, and ligaments, contributing to a lower risk of injury.
How To Do Squats Along A Wall
While squats are great, lower back pain isn’t so great hence the need to learn how to squat right. Though there are different types of squats, wall squats focus on the quadriceps muscle. To squat against a wall, follow these steps:
- Step 1: Stand upright against a wall. You’ll notice that your heels are against the baseboard. If you aren’t comfortable with that position, you can take a step or two forward. Ensure your knees align with the region between the big toe and the second toe.
- Step 2: Breathe in and out while pulling your lower abdominal muscles in. As you breathe out, bend your knees and slide halfway down the wall. Typically, you’ll almost touch the floor, but you’ll need to hold on. During this process, ensure you look straight ahead with your knees slightly bent and shins tucked.
- Step 3: Rise slowly back to the start position.
- Step 4: Repeat the whole process up to 10 times for effective results.
Improve Your Strength Training Exercise
Once you’ve become accustomed to wall squats, you’ll need to learn other exercises that will benefit your lower back. Though wall squats have a positive effect on your back, you’ll need to adopt various forms of exercises for overall performance.
If you want to learn how to incorporate squats in your workout routines or know how squats help your lower back, the folks at Innovative Pain Solutions can help you with that. Contact us in Orlando for more information.