Athlete Performance Training: Strive Training: Back Pain Insights Part 2

In the first part of this series, Back Pain Insights Part 1, I discussed the role of the hip flexors in Lower Cross Syndrome and lower back pain. As we move around to the other side of the body, we reach an issue that is enhanced due to the tightness of the hip flexors, but also is mainly prevalent due to our current lifestyles.

Inactive Glutes

In today's society, many live mostly sedentary lifes. Whether the desk you are spending hours behind is at work or school, the problem that can arise is the same. Essentially, due to the glute's lack of everyday use in hip extension and because of chronic hip flexion/anterior pelvic tilt, it essentially shuts off. Instead of being a prime mover in hip extension, it is dormant, and its contribution is much smaller than needed. This condition further feeds into Lower Cross Syndrome, allowing anterior pelvic tilt, and thus causing hyperlordosis in the lumbar spine which leads to lower back pain . If you can lengthen the hip flexors and activate and strengthen the glutes, you can go a long way in ridding yourself of low back pain.

Solution

The first step in addressing this problem will be to activate the glutes in their movement patterns. These patterns include hip extension, external rotation of the leg , frontal plane and transverse plane abduction (moving the leg away from the center of the body), and in some cases internal rotation.

For the below shown exercises, based on the work of Bret Contreras, perform them 3-4 times a week with two sets of 10 reps and holding the top of the lift for 5 seconds. Also, it should be noted that the below exercises are just a few of ones that can work in this situation. Those exercises might include bird dogs, HAER raises, lateral band walks, hip thrusts, etc.