Could This Squat Hack Fix Back Pain For Good

No matter how bad your lower back pain, even if it’s so bad you’re about to have surgery, you cannot avoid this movement. Yet so many people are doing it wrong, and this is creating real trouble for recovery from lower back pain. If you can learn to correct this simple error with your squatting form you’ll find you’re instantly safer every single day. Your low back will be far better off and it will contribute tremendously to the recovery of your low back pain.

What is this technical error on the squat form that we’re talking about? It’s known as the “but wink” and in today’s video we’re going to help you fix it with nothing but household items that you can hold in your hand!

Why the “but wink” is so bad if you have back pain

Most lower back issues affect the lower lumbar spine, L4, L5 and L5, S1, the last two mobile parts of your spine. In most cases the integrity of the discs in the low back are compromised to some degree affecting the stability of these joints. They are therefore a “weak link” in the chain. You’ll often find that they “go” or “tweak” after minor movements, resulting in major pain and aggravation. This could be just low back pain, or it could be hip pain and sciatica down the leg too. 

The but wink is a “movement leak” that allows a “pelvic tuck” to creep into the lower part of your squat. As you lower yourself and the tension comes onto the hamstrings they pull on your pelvis. A weak back and core then gives way to the hamstrings and it pulls the pelvis into this pelvic tuck, compressing the lower lumbar discs, opening out the back part of the vertebral joints too. 

Think of this like having a cut on your elbow that’s trying to heal, the “but wink” is like bending your elbow first thing in the morning, pulling the skin and ripping the scab open.

Many people simply are not aware this is happening so they’re doing it every time they squat. The problem is that squats happen all the time, getting out of bed, off the toilet, into a chair or the car and up and down from your office chair, to name but a few examples.

An inability to squat with good form and a stable spine is probably one of the biggest issues that those with recurrent lower back have. Not to mention the fact that the legs are often weak making the whole movement even more challenging. 

Enter the “tape test” to help you fix your bad squat technique

Think of this test like adding reversing sensors to your car. Often people with lower back pain struggle because of the pain and the mixed signals coming from the nerves. There is a disconnection with regards to what’s going on in the low back. Using the tape test we add an external sensor to help retrain the brain to understand where the back is during this movement, and prevent the but wink!

How to do the tape test

This simple test requires some packing tape or selotape, and a pair of scissors. The optional extra is a willing volunteer to help you stick the tape in the right place! 

• Start out by cutting a 4-6 inch length of tape
• Stand with good posture, nice and tall, core engaged and knees slightly bent
• Find the two bony bits at the base of your spine
• Come to the middle and up about ½ an inch
• Stick the tape to the spine, starting here
• Make sure the tape is firmly stuck down
• Now simply squat down
• As you start to lose control of your lower back stability the tape will pull

Whether you do a “but wink” or your torso folds forward and your back rounds you will immediately be aware of the tape pulling before things get too out of hand and your low back is challenged.

Now you must spend some time, practicing the reps up and down, to feel when that tape is about to pull on the back, and stopping just short of that motion.

Evaluation after the tape test for squat technique

Often what we find is that when people do this test, they find out they cannot go very low before the tape begins to pull on the lower back. This is often not low enough to sit on a normal chair, bed or even toilet seat. 

So what does this mean?

It is an immediate nod to the fact that you will be creating trouble for your low back, with movements like a “but wink” or an uncontrolled drop of your body into various chairs on a daily basis.

No wonder the lower back is having a hard time healing and recovering!

The next steps are important for your squat technique and for your lower back recovery.

Implement a more controlled squat during everyday activities

You must first begin to focus on the many squats you do every day, focusing as if the tape is there to begin to form good habits of movement, some chairs will just be too low so act with caution and self awareness to avoid or minimise unnecessary strain.

Practice squats with good form immediately, daily

Often people with bad back pain are reluctant to do an “exercise” like squats because their back is too bad! But hopefully you’ve already busted that myth! You’re already doing them so some time each day, dedicated to doing 3, 4 or 5 sets of 10 reps with perfect form, with or without the tape on your back, is going to help you start to set in motion the development of good technique within your current mobility limitations. This makes you safer and safer with every passing day

Long term goals for your squat and back pain

Ultimately for many their mobility in the squat is limited by a lack of strength and control. Over time you should seek to improve this, with the occasional referral to the tape test to check your form. Steadily, you should work on going lower in the squat, whilst maintaining a neutral spine, and consider adding weight to improve the resilience of your squat.  This will have huge benefits to your lower back pain recovery, but also your knee, hip and ankle health too!

Squats are one of the essential back pain exercises you must do

Because of how frequently we do this movement every day, no one is getting away with not doing squats. Therefore you must learn to do them properly and understand how your body is failing to do them properly to date. Movements like the “but wink” can be effectively eliminated with the use of the “tape test” and with careful application over time you’ll find this exercise helps you in so many other ways. 
If you want a more structured approach to recovering from your lower back pain then check out the full Back Health Masterclass for a free 80 minute step-by-step guide to fixing lower back pain. If you want more help with  your lower back pain or sciatica then check  out the membership to Back In Shape, the most robust program to help you fix your low back pain from home. Trusted by members all over the world and supported by our expert team you’ll find it has everything you need to get your Back In Shape for good.