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Monday, 28 August 2017

Here’s how you should squat with lower back pain

Split squat is a squat variation that will not put any stress on your back.

Squats are one of the most functional exercises but because it incorporates multiple muscles and joints and any faulty technique can cause back pain. The joints of the spine are most vulnerable to injury while squatting. You must ideally keep your spinal column rigid throughout the movement and avoid forward trunk flexion to prevent injury. The speed at which you perform your squats also has a direct correlation to the amount of stress it places on your joints. However, if you already suffer from lower back pain, performing this squat variation called split squat can be a much better option according to fitness expert Roshni Shah, from V’s Fitness Studio, Mumbai.

BenefitsThis version of squat can also be ideal for you if you are a beginner or have suffered a back injury in the past. This move works your upper legs, thighs and buttocks without putting much strain on your lower back. The split squat can be a much better way to sculpt, shape and lift those rear muscles. Also, perform these five exercises to strengthen your lower back.

To perform split squat,Stand with your right foot about two feet ahead of your left foot in a staggered stance. Make sure you place your hands on your hips.
Slowly, lower yourself down bending your right knee as much as you can. Pause for 1-2 seconds and quickly push yourself up to the starting position. That completes one repetition of the split squat. Do this 12-15 times and then repeat on the other side.

You need to ensure that you execute the squat slowly to reduce spinal stress.
Make sure that you warm up for five minutes with light cardio and cool down with 2 to 3 minutes of stretching after performing the split squats.

Weak abdominal muscles can also make you more prone to back injury and back pain. Strengthen your core by performing planks and a few of these exercises. Here are five exercises to prevent and manage back pain when bedridden.

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