(Article shared by one of our exclusive guest writers – Victor Chan!)
In Part 1 of the article we spoke about how the hip flexor is one of the components leading to lower back pain. Today we will explore the other areas that may also contribute to this unwanted cause.
- Back Pain? Let’s solve this sh*t!
1. Tight Rectus Femoris (Your Front Thigh Muscles)
- Your quadricep muscles
This is a very common issue that affects a lot of people. In most cases, when individuals perform a lot activities with quad emphasis (either consciously or unconsciously, such as using only a partial range of motion from executing certain exercises to focus more on the quadriceps muscles or bad running technique that does not recruit the hamstrings), their quads get excessive tension and if those are not loosen up, they will pull your hips forward, pulling your lower back muscles and causing them to be shorten (sounds familiar?).
The solution for this case is pretty simple – you just have to lengthen your quadriceps muscles. There are a couple of ways to do it, the easiest one that you can do right now is to stretch your quadriceps.
- Quad Stretch yo!
1. Stand upright on one foot
2. Hold the other foot using either the same hand or the opposite hand and pull your leg towards your butt
3. You can use your other free hand to grab or press against a surface if find yourself losing balance
4. Keep your torso upright at all times and hold the stretch for about 15-30 seconds until you feel that the spot has loosen up
5. Do not flare your knee out, like this:
- Not what you want to do…
2. Weak Glutes (Your Ass Muscles!)
- Enough with the anatomy pictures already! 😛
Your ass will be weak if all you do is sit down all day and not move around. When your body requires you to perform an action that requires your glutes to fire up (for example, picking up something heavy off the floor), other muscles will come in to help because your ass’ strength is basically non existent. This is known as overcompensation and guess which area takes the beating the most – yes, it’s your lower back again.
Strengthening Your Glutes
1. Lie on your back with your arms at the side, knees bent and feet flat on the ground
2. Squeezing your ass, lift it off the ground as high as you can
3. Hold at the top position for 2-3 seconds
4. Lower under control to a point just above the ground and repeat
5. Focus on squeezing your ass instead of using your other muscles (lower back and hamstrings) to propel you upwards
6. Perform 10 reps
1. Stretch Your Hip Flexors
2. Stretch Your Quads
3. Strengthen Your Glutes
Do these exercises on a daily basis and before you know it, lower back pain be gone!