Back pain is one of the most common issues encountered in sports physical therapy and injury rehabilitation, especially among runners. Those with sensitive lower backs often need to carefully manage the total amount of activity they perform over time.
It’s particularly important to pay attention to exercises that involve significant axial loading, which refers to weight bearing directly down onto the spine.
Exercises with high axial loading, such as barbell squats, typically involve supporting the weight on the shoulders.
For individuals with back pain, it’s crucial to keep the volume of axial loading reasonable. However, reducing the number of exercises that can be performed may limit progress for those who want to achieve their fitness goals.
The trap bar squat is an excellent exercise that targets the legs and, when executed correctly, keeps the back feeling great.
Here’s how to do it:
1. Set up a trap bar with a box placed in the center.
2. Stand on the box and position yourself inside the trap bar.
3. Exhale to engage your core by bringing the ribs down and activating your abs.
4. Inhale as you squat down by pushing your knees forward to reach the bar—this is not a deadlift!
5. If needed, reset your abs, take the slack out of the bar, and stand tall as you exhale.
6. Repeat.
Contact us to learn more about improving your gym performance while maintaining a healthy lower back!
