Researchers claim that 80% of americans will experience back pain in their lives. why is that? Well a lot of reasons really. It can be debilitating if it hits you in the right spot. Here are some common causes of back pain and some answers that I think will help you in your training.
What causes back pain?
- Lack of core strength-The low back should be fairly stable for the most part and should limit how much flexing, extending, and rotating it does. (Think how we don’t want to round our backs in deadlifts, how we dont want to arch our backs in a strict press) Your core muscles control this motion, so we need to be able to stabilize.
- Pelvis tilted forward– Generally due to a muscle imbalance your pelvis can tilt forward causing some irritation in your low back. People who have stronger quads than hamstrings generally are tight in the front and stretched in the back causing that pelvis tilt. These people also tend to have tight hip flexor muscles as well. How do you know if your pelvis is tilted? Do this quick mirror test and see.
3– Too much compression-People who have flatter spine presentations tend to not do well with compression exercises. (Think back squat and handstand push ups) Also, people who are on their feet all day can struggle with this due to gravity pressing them all day long.
How do I fix this?
1-Up your core strength– I like core stabilizing movements as opposed to flexion and extension based movements. Click the link for previous article on ths topic. https://alexstrengthfitness.com/are-all-ab-workouts-the-same/
Side planks are my favorite exercise hands down for core stability and back prehab. Try this test…1 min side plank hold each side. If you can’t do this we have some work to do.
Suitcase carries (carrying a KB or DB one one side of the body in order for the other side to stabilize) are another great variation for back prehab.
Its my opinion that we need to work on quality reps when doing core exercises and not just mindless work. Focus on squeezing your belly, squeezing your butt, and not allowing your back to flex, extend, or rotate during these.
2-Stretch the hip flexors-This one depends on if you have the aforementioned pelvic tilt. If you did that test and determined you are tilted forward, Chances are your hip flexors are shortened. We have to focus on opening the hips up without arching our lower back. We need to think about tilting our pelvis back first and then stretch the hip flexors. 2 stretches i like-Couch stretch and foam roller knee 2 chest stretch. Try these and make sure you are getting stretches in the right place.
3-Isolate and strengthen the glutes-Generally if we are able to actively squeeze our glutes it sets us up to be in a good neutral spine position. This is why I like to use the glute warmup before squats and deadlifts, well before everything really. Try this, when you deadlift, at the lockout squeeze your butt to open your hips, same thing at the top of your squats. This will open you up, finish your rep, and also not allow you to arch your back. Some isolation exercises I like are weighted glute bridges, clamshells, and banded hip extensions. (there are a myriad of others but these three come to mind)
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