Stop exercising
If you have low back pain in the middle of squat exercise, you need to stop exercising immediately to avoid further deterioration of your condition. This may be due to muscle strain caused by squat exercise, which requires rest to recover. If you have symptoms of low back pain before squatting, it is best not to do squat exercise, which will only lead to aggravation of low back pain symptoms. When low back pain occurs during squat exercise, you should first stop exercising immediately, and then massage the painful part appropriately to see if it is relieved. If the pain intensifies, you should go to the hospital for examination and treatment.
Practice method
The main reason for the symptoms of low back pain is the wrong squatting method or posture. The key to squat is standing posture, which will affect the later squat practice. When standing, the body is straight, the feet are naturally open, the distance is slightly wider than the shoulders, and the toe angle is about 30. Don't bend your upper body when squatting, look forward, lean forward slightly and extend your hips back during squatting. If the upper thigh is horizontal or slightly below the horizontal plane, squat down.
Matters needing attention
There are also many places to pay attention to when doing squats, otherwise it is prone to discomfort such as low back pain. In the process of squatting, the speed should be balanced, not uneven, which is easy to cause discomfort such as backache. Although the weight-bearing squat will have a better exercise effect, the weight should not be too large, otherwise it will cause a greater burden on the body, which will cause discomfort symptoms such as backache and backache, and you need to do what you can.
Tips for preventing squatting and injury
1, practice squats to avoid hunchback
Do squat acid? You have to find the problem from the source. As we said before, keep your back straight when squatting, because arching your back will increase the pressure on your lower back. Have you mastered the standard movements of squat? If you don't remember clearly, you should review before squatting.
2. Choose a squat with a small weight or a small weight.
Squats with a small load don't put a lot of pressure on your muscles, but they can't give your muscles too much stimulation. Since there is something wrong with the movement, in order to avoid back pain, we must start from the posture and put the weight of squatting first. It will be of great benefit to practice squat by yourself in the future. In addition, you should know that step by step is the only way to do any fitness exercise well.
Introduce the matters needing attention in doing squat.
1, no matter what form of squat, don't let your knees exceed your toes. The more the knee exceeds the toe, the greater the shear force acting on the tarsal ligament.
2. Squat until the thigh is parallel to the ground or slightly lower. If the hip falls to the ankle joint, the squat is too low and unnecessary, which is easy to cause joint injuries such as knees and ankles.
3. When the feet are slightly abducted, the quadriceps femoris can contract better. Toes should never face straight ahead! If your squat standing distance is too wide, your adductor muscle will help the quadriceps femoris to exert force, which will put too much pressure on the medial collateral ligament.
Whether squatting or standing, make sure that your knees and toes point in the same direction. Due to the lack of strength of quadriceps femoris, many athletes will involuntarily rotate their knees when standing, resulting in excessive pressure on the medial ligament.
5. When squatting, the direction of the knee joint should be the direction of the toes (the feet are shoulder width apart and the toes are forward).
6. Don't shake your knees from side to side and don't exceed your toes.
7, do what you can, the weight of the squat is relatively large, and you can't blindly increase the weight, otherwise you may damage joints such as knees and waist.
8. It is wrong and dangerous to bend over and practice squats. Be sure to look up when you do the action.
9. When squatting, don't put it down too fast or too low, otherwise it will easily damage joints such as knees and ankles. The reason why the barbell is put down quickly is that the supported muscles are too loose. The barbell is heavy, has a certain speed, will not get up, will not slip, and the knee will suddenly be oppressed by gravity.
10, when resting between groups, walk more to avoid congestion of lower limbs.
1 1. When the last few groups are exhausted, they must take their time and do it in groups. Don't be impetuous
12, thinking should focus on the thigh and rely on the thigh to exert strength. If you focus on your knee, it's your knee that hurts.
13, don't hold your breath, take a deep breath and pay attention to your breathing style.