This excellent and informative video from Athlean-X will help you fix back pain.
Remeber that it is always important to consult a trained professional when it comes to looking after your back. These tips are designed to give you an understanding and help to improve your body and health.
“It is quite common for us to experience pain and tightness in the low back, sometimes from even the slightest of movements.
Whether it is caused by a muscle strain or a disc, the problem is often rooted in an accumulation of bad spinal mechanics that results in what seems to be a sudden blowout.”
Pad Posture and Weak Muscles
“When it comes to lower back pain, too often it is our posture when bending forward and the accompanying weakness in our lower back muscles that sets the stage for problems.
Whether it is being too lazy or ingrained habits of poor hip biomechanics, if you don’t hinge properly you are going to put excessive strain on the low back that doesn’t have to be there.”
So how do you figure out if you have weak lower back muscles?
Let’s take a test.
The Pen Test
Try Jeff’s useful test:
“If you had not watched this and dropped a pen on the floor, how would you pick it up? Do you just bend forward at the waist and reach down to grab the pen:
- When doing this, is your low back rounded?
- Are you reaching out in front of your body so that your arms are drifting forward when you do?
If either of these happen, you are likely joining the 90 percent plus that pick things up this way.
It doesn’t matter that the pen only weighs a few ounces. It’s almost never about the weight of the item you are picking up that results in back pain. It’s about the mechanics.”
So What Can I do About it?
Jeff explains, “bending must always start at the hips with a hinge backwards. In fact, very little knee bend is required to get you to the ground once you’ve fully hinged through your available range of motion at the hips.
By hinging, you not only set the stage for proper biomechanics of the hips but you preload the muscles of the glutes to do the lifting for you rather than the weaker paraspinal muscles of the lower back.
Your glutes are the powerhouses of hip extension. You need to learn how to use them.”
What Exercises are Helpful to Fix Back Pain?
“To do this properly, I highly recommend that everyone includes the RDL into their training regimen.
Even though this shares many of the same characteristics as the conventional deadlift, it is a different movement that is driven entirely by the posterior chain throughout the lift.
The deadlift has a large knee extension moment at the beginning of the pull from the floor.
It isn’t until the bar gets to the level of the knees does the movement shift from a quad dominant leg exercise supported by upper body pull musculature to a hamstring and glute dominant leg exercise supported by the upper body.
With the RDL, you want to start the movement from the standing position rather than picking the bar off the floor.
Ideally, you’ll have a rack that will allow you to do this however you can prop the bar up onto a bench if needed to get it off the floor. From here, you take a grip just outside of your legs. Initiate the movement by hinging back at the hips.”
How Will this Muscular Development Help to Fix Back Pain?
“With these muscles of the posterior chain much better equipped to handle these loads and this function, you will find that the action of bending down becomes much more efficient and easier to perform without the risk of strain on the weaker lower back muscles.
Back pain that could arise from an accumulation of poorly performed forward bends will become a thing of the past if you learn to groove this pattern.
It doesn’t just help here either. This movement is critical to performing a deadlift, squat and row properly as well.”