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The Squat and Variations
Sit to stand:
This simple variation of the squat is an extremely functional low back pain rehabilitation exercise that will help you retrain one of your most common movement patterns.
When executed properly, this exercise will dramatically improve your hip mobility and increase your lumbar spine stability.
In order to complete this movement correctly, make sure you are a pushing your hips backwards into the seat while keeping your low back immobile. There should be little to no movement that takes place around your lumbar spine.
This movement should be done under control and you shouldn't allow yourself to "plop" into the seat.
To stand back up, squeeze your buttocks to extend your hips and push yourself up off the seat. Make sure that there is no movement though the lower back.
Squat:
Use the same movements as the sit to stand, however, in this case, there is no chair used.
Squat down as low as you can while still keeping your torso in the neutral position, with no excessive rounding or arching.
With both variations, imagine spreading the floor apart with your feet, as though you are pulling taffy apart. This will activate your hip stabilizers and improve activation of the glutes.
Key Points:
-keep your head and chest up
-when sitting, push the hips back
-keep the spine in neutral, no excess rounding or arching
-movement should come through your hips, not your back
-spreading the floor apart to activate your hip stabilizers
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