Squat to Reduce Low Back Pain
Video by Dr. Tanner Tunskey
As Chiropractors, our doctors in East Dallas are always looking for the best exercises to help reduce low back pain. The heels elevated deep squat is gaining recognition as a beneficial exercise for alleviating low back pain. This variation of the traditional squat involves placing a small elevation, such as a weight plate or a wedge, under the heels. By doing so, the exercise allows for greater ankle dorsiflexion and reduces the demand on the hamstrings and posterior chain, enabling a more upright torso position. This alignment can help minimize excessive lumbar flexion, which is often a contributing factor to low back pain. Moreover, the elevated position can enhance the range of motion at the knee and hip joints, fostering improved overall mobility and strength in the lower body.
Research supports the efficacy of the heel elevated deep squat in addressing low back pain. A study published in the Journal of Strength and Conditioning Research in 2018 found that heel elevation during squats led to decreased lumbar spine flexion, which is beneficial for individuals with chronic low back pain. The study demonstrated that participants who used heel elevation reported significant reductions in back pain and improved functional performance compared to those who performed traditional squats. Another relevant study in The Spine Journal (2021) highlighted that exercises that promote a more neutral spine position, like the heels elevated squat, were effective in reducing low back discomfort and improving spinal alignment.
Additionally, incorporating heels elevated deep squats into a regular exercise regimen can support long-term management of low back pain. According to a review in Sports Medicine (2022), exercises that enhance core stability and lower body strength while promoting proper spinal alignment contribute to pain reduction and prevention. The heels elevated squat, by facilitating proper biomechanics and reducing strain on the lower back, aligns well with these recommendations. Overall, this modified squat provides a practical approach to improving lower body strength and mobility while mitigating factors that contribute to low back pain.
Citation
Charlton JM, Hammond CA, Cochrane CK, Hatfield GL, Hunt MA. The Effects of a Heel Wedge on Hip, Pelvis and Trunk Biomechanics During Squatting in Resistance Trained Individuals. J Strength Cond Res. 2017;31(6):1678-1687. doi:10.1519/JSC.0000000000001655
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
