Lower Back - The 2 MAIN reasons you have back pain & how to fix it!

As someone who has struggled with lower back pain, I've learned that understanding the root causes and implementing targeted exercises can make a world of difference. In this blog post, I'll share some valuable insights I've gained about addressing lower back pain through proper posture and targeted stretches.

There are two main postural issues that often lead to lower back pain: kyphosis and lordosis. Kyphosis is characterized by a rounded upper back, which can put extra pressure on the nerves and muscles in the lower back. As the transcript notes, "when we have a rounded upper back like this our body is pulling us forward it's putting more pressure on the nerves on the muscles and our lower back and we can end up with lower back pain."

Lordosis, on the other hand, is also known as anterior pelvic tilt. This posture involves a slight sway in the lower back, with the buttocks sticking out more than usual. The transcript explains that "when your pelvis is like this you're putting a lot more pressure and bend on your lower spine which can pinch on the nerves can cause fatigue to the muscles and can end up with SI joint pain."

Interestingly, these postural issues often stem from tight muscles. For kyphosis, tight hamstrings are often the culprit. The transcript points out that tight hamstrings "pull my pelvis like this and if my pelvis see watch my upper body if I just tilt my pelvis my upper body comes forward with it my head comes out forward like this." In the case of lordosis, tight hip flexors are usually to blame.

To address these issues, targeted stretching is key. For those dealing with kyphosis and tight hamstrings, a simple yet effective stretch involves using a towel or yoga strap. The transcript describes this stretch: "put it over the ball of your foot that's important not the arch of your foot the ball of your foot kind of by the toes okay then you're going to just drop the other leg and you're going to pull your toes to your nose until you feel a stretch going from your calf all the way into your hamstring."

For those with lordosis and tight hip flexors, a kneeling hip flexor stretch can be beneficial. The transcript advises, "you're going to bring your hips forward like this and you're going to start to work your pelvis towards your front heel." It's important to maintain proper form during this stretch, avoiding arching the lower back.

Another crucial aspect of maintaining a healthy lower back is proper core activation. The transcript introduces an exercise called "the elevator" to help with this. It involves placing your fingers between your belly button and hip, then learning to push them out by creating intra-abdominal pressure. As the transcript explains, "if we activate rigidity of the spine from the pelvis all the way up to the upper spine well then guess what the likelihood of injuring our lower back goes down."

One of the most common ways people injure their lower back is through improper lifting techniques. The transcript emphasizes the importance of learning to hinge through the hips properly: "instead of reaching our hands forward through the spine we want to do the same thing we did with the squat we want to put the weight on the heels want to push the weight back we want to hinge through the hips."

Finally, the transcript introduces two fundamental movements for lower body strength: squats and hip hinges. It provides various levels of progression for each movement, allowing individuals to start at their current ability level and gradually progress. By incorporating these exercises into a regular routine, along with the stretches and core activation techniques, we can significantly improve our lower back health and overall body function.

In conclusion

Remember, consistency is key when it comes to improving our posture and strengthening our bodies. By incorporating these techniques into our daily lives, we can work towards a stronger, more pain-free lower back. Always listen to your body and consult with a healthcare professional if you're experiencing persistent pain or before starting any new exercise regimen.