Hip restrictions are often the root cause of low back pain during squats. When your hips lack mobility or proper engagement, your lower back is forced to compensate, leading to discomfort or even injury. By addressing these restrictions with targeted mobilizations, you can improve your squat mechanics, relieve pressure on your lower back, and move pain-free.
1. Posterior Hip Banded Mobilization
Why it helps: Tightness in the posterior hip can limit your ability to hinge properly during squats, forcing your lower back to compensate. This exercise helps to improve hip flexion, freeing up movement in the hip joint and easing pressure on the lower back.
Watch it in action below!
2. Lateral Banded Hip Mobilization
Why it helps: Tight hips can limit your squat depth and force your lower back to overcompensate, leading to strain and pain. This exercise helps to loosen up your hip joint, improving your range of motion and enabling a more balanced squat.
Watch it in action below!
3. Banded Anterior Hip Mobilization
Why it helps: Poor hip mobility can prevent proper hip hinge mechanics, often causing compensations in the lower back during squats. This mobilization exercise helps release tension in the front of the hip, improving range of motion.
Watch it in action below!
Final Thoughts
Targeting hip restrictions is key to relieving lower back pain while squatting. By incorporating these banded mobilizations into your routine, you’ll improve hip mobility and reduce compensations that cause back discomfort. Regularly performing these exercises can enhance your squat mechanics, allowing for deeper, more effective squats without the risk of pain. Try adding these drills into your warm-up or recovery sessions to maximize your performance and minimize pain!
Remember, squatting with proper technique and addressing any underlying imbalances is key to avoiding injury and optimizing your performance.
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Performance Physical Therapy
Woodstock, GA
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