By Coach Shawn
*Now, first I am not a doctor and this is not medical advice.
However, being in the health & fitness space for 12+ years and seeing and coaching thousands of bodies, body types, ages, backgrounds and abilities there are definitely patterns and commonalities to those with back pain.
I have identified the 5 most common culprits and some help for each.
(1) Excessive sitting = tight/shortened hip flexors.
We sit too much.
When this happens in mass quantities over time it can shorten the length of the hip flexor muscles which will pitch the body forward, overworking the back.
The back is “always on” never getting a break.
- Here’s your help…A simple start:
Outside of break up your sitting as much as you can…one of the bodies greatest stretches is: The Couch Stretch
Perform a 2 min couch stretch/ side everyday. This will help lengthen the hip flexors and loosen tight quadriceps muscles and take pressure off the back.
Excessive sitting coincides with #2…
(2) Tight / Shortened Hamstring Muscles.
(Muscles of the back of your legs)
If you reach down and can’t touch your feet or the floor we’re starting to get short.
Missing flexibility here demands nearby muscle groups (ones like the lower back) to overcompensate for what’s missing.
- Here’s your help…A simple start:
This is best alleviated with loaded stretching. The best movement for the job is what’s called a RDL, a Romanian deadlift.
Take a loaded object ie: a barbell, dumbbell, etc start with it at your hips and lower slowly under a 2-4 sec tempo to mid shin for 8-12 reps for multiple sets.
Doing this weekly can help restore range of motion and actually strengthen your posterior chain (back, butt, hamstring) muscles.
(3) Weak / Poor Glute Development.
The glute (your butt) muscles are the powerhouse of the lower half.
If you do not have a set of glutes with muscle to them you are asking a lot of your lower back.
A strong set of glutes absorbs a lot of force. That’s part of its job. Without a set of glutes the back has to work in overtime to pick up the slack.
Most people who have back pain don’t even realize this.
- Here’s your help…A simple start:
Lower body strength training 2-4x a week.
You have many options, deep squats, lunges and all variations, hip thrusts.
*If you are actively training and aren’t getting deep in your squats you are not working your glutes to their potential and working those quads (front of your legs) extra.
If you don’t know where to begin with training, please seek out a coach.
(4) Weak Hamstring Muscles.
The first two above were about range of motion lost.
The 3rd and 4th are about weak surrounding muscle groups.
The hamstrings are the back of your legs.
They help extend your hip and flex your knee.
When the quad (front of leg) to hamstring (back of leg) strength ratio becomes unbalanced, people may experience low-back pain and an increased risk for hamstring strains.
Weakness & tightness in the hamstring muscles places increased stress on the low back and often aggravates & even causes some of the conditions that lead to sciatica and/or low back pain.
- Here’s your help…A simple start:
Strength training your posterior chain muscles.
Good mornings, deadlifts, hamstring curls, kettlebell swings to name a few.
If you don’t know where to begin with training, please seek out a coach.
(5) Poor Posture.
This is the collective of all of the above.
Lack of flexibility and strength, the body claiming poor positions that become the new dominant way of being.
This with poor movement can also lead to severe muscle imbalances. Muscle imbalances can cause weaker or less developed muscles to feel stress and work a lot harder than they’re used to.
This awareness takes a higher level of connectedness to your body and how you move.
Most people unfortunately are very disconnected from their body.
- Here’s your help…A simple start:
Increasing your self Awareness.
Being intentional with your body.
Stand up straight more. Catch yourself slumping over and fix it.
Strength train.
Stretch.
Join yoga.
These are the 5 most common causes & reasons I’ve seen which are leading people to back pain.
It doesn’t have to stay or remain this way.
It takes work on our parts.
If you don’t know where to begin, need help, accountability and someone to guide you – let’s talk.
Book a Free Consultation with a Coach.
