Table of Contents
Narratives
Back Pain and Deep Squats
The Squat-Back Pain Connection
Many people with lower back pain struggle to hold a deep squat.
One possible reason is flexibility. Not the only reason. But a common one.
Squat problems can come from a few places. Muscles that are tight or weak, habits like sitting a lot, not moving much, or joints that simply refuse to cooperate.
Back pain is also usually caused by multiple factors, so there is no single fix that works for everyone.
That said, flexibility and regular movement often play a big role.
Why this matters
Chronic low back pain often improves with regular exercise.
Squat mobility typically improves with exercise
When people start doing things like yoga, Pilates, weight training, martial arts, or honestly anything that gets them moving, they often feel looser and less achy. When movement is missing, stiffness and back discomfort often show up together.
Important note. This is not magic.
As someone with spinal arthritis, I can confirm that movement does not fix everything. Even the flexy guy has aches and pains. Use common sense and do not force it.
If you are not sure where to start, improving your deep squat is a solid option.
Simple squat prep routine
Soleus stretch: Use a chair to elevate one foot while the other stays on the floor. Think half squat. Hold 30 seconds on each side.
Hip stretch: Lying on your back, pull one knee toward your armpit. Hold 30 seconds on each side.
Assisted deep squat: Sit into a deep squat while holding onto something in front of you for balance. Hold 30 to 60 seconds.
Do these two to three times per week to improve your deep squat and give your body some much-needed movement in a very static world.
Stay Flexy
Ready to keep the momentum going?
Scroll down to check out today’s challenge and see how you do!
In case you missed it…
Movement of the Day
Figure Four Stretch
This stretch opens the hips and glutes while relieving lower-back tension.
Watch the demo here.
How to Do It:
Lie on your back and place one ankle over the opposite knee. Stay here if you feel a stretch, or thread your hands through and gently pull the grounded leg toward you.
Hold 30 to 60 seconds, then switch sides.
Tips:
• Keep your pelvis heavy on the floor
• Pull gently, never force the stretch
• Adjust depth based on comfort
Many of these exercises can be found in my flexibility program.
Reply “Full Body” if you're interested.
Myth-Busting
MYTH: Hold the Stretch Until it Hurts
Pain signifies "danger" to your nervous system, not progress. The goal is intense discomfort, the "sweet spot," without crossing into actual pain, which only teaches your body to resist.
Stretch with Me
Let’s Train Your Core
Time to work on your core strength and stability, try this follow-along ab routine.
Subscribe to @WorkoutsbyDavid for more follow-along videos!
Your Voice Matters
Your Ideal Stretching Routine Length
Let us know how much time you like to dedicate to stretching.
What’s your favorite stretching routine length?
Today’s Challenge
Chin Tucks
Sit or stand tall and gently pull your chin straight back as if making a double chin, keeping your head level and eyes forward, then hold for 3 to 5 seconds before relaxing. Repeat 10 times.
Reply and tell me if your neck felt less tense afterward.
Check out last week’s challenge here.
How did you do on the last challenge?
Thanks for Reading
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