When I get a new patient in with complaints of lower back pain or hip, knee pain I always assess their ability to stand up from a sitting position without using their hands. If they can’t do it without pushing up with their hands I know that the prime reason they are having problems is because of weakness in the large muscles of the thigh: the quadricep. This condition is most prevalent with people whose occupation requires them to sit. The following squat exercise is one I give in order to strengthen this muscle group.
If you’re having this problem this is a great exercise to do. Be patient, but persistent. The benefits of marketing Strategy will show up in about 2-3 weeks.
The Modified Squat
You need a firm chair or stool for this exercise. Do not use a chair with rollers or a lounge type chair. A dining room chair works well.
- Sit straight in the chair with your buttocks close to the front edge and your feet flat on the floor as parallel as possible.
- Place your heels as close to the chair as possible. Let your hands rest down by your sides or together in front of your chest as shown; do not put your arms on your thighs or on the armrest for assistance unless you absolutely are unable to do this exercise without using them.
- If you need to use your arms, then use only enough arm strength to perform this exercise—you want the exercise to be challenging. Your low back pain will stop or be reduced by strengthening those muscles that have become weak and created your problem.
- Lower yourself back down until your buttocks almost touches the chair and hold for three to five seconds, then stand back up again. Take about three to five seconds going up and down. The goal is six to ten repetitions, but if you can’t get up to six, just do as many as you can. Start with three seconds and gradually build up as you get stronger. If you don’t have the strength to go almost down to the chair before you come back up, then do the best you can. There is no resting either going up or coming down until you are done. You will get stronger quickly by doing this exercise. Doing this exercise slowly builds the strength that you need.
If this exercise is hard, you definitely need to be doing it. Don’t give up!
– Harvey Markovitz D.C.