This is an update to a prior post on anterior pelvic tilt / lordosis that basicly plagues every single person wheter you know it or not. You wont know it until your back gets progressively worse and you think its just ‘getting older.’ Here’s the old post: http://wp.me/p2YaVQ-j1
This is an update because I STOPPED doing certain things, and I got fucked up bad, I had a trip to the hospital – which I plan on never going again, hospitals are such a joke – and it renewed my vigor to fix this. It was so bad I was paralyzed in pain, and the xray showed the start of osteropytes on my spine. Its about a month and half later and I very rarely have pain now, I learned some from my last post.
Basicly: by sitting (which we do far too much now) does the following: it tightens your hip flexors, and your hamstrings/glutes tend to get weaker. What this causes is your tight hips/quads and weak hamstrings pulls your hips down in front, up in back and grinds your back down.
Further, conventional wisdom is: stretch hamstrings and do squats. Both of these will fuck you up even worse. Your hamstrings likely ARE tight, but its your body trying to compensate by pulling your hips back down, do not stretch these. Squats WILL work your butt, but it works your quads much much more, therefore makes the problem worse.
What you need to do:
Passively stretch hip flexors: This one is huge, you need to be in a lunge-like posistion, one foot against the wall or couch
Idealy you want something under your torso like a ball or pillows so you can passively rest here, try to go for 5 min a day.
Build up hamstrings and glutes:
The absolute best way to do these is drop the weight and start over. Exercises like single leg split squats are highly recommended:
This will target your glutes and hamstrings.
Learn to load your hamstrings!
What I mean by this, is when you bend down, do it by sticking your butt out and leaving your back straight, you will feel a tight pull on hamstrings, this is exactly what you want. Unintuitively it may seem this loads your back:
but is the right way as forces on your back are minimized and abs/hamstrings take the load.
I think this one was huge for me, I used to sleep in fetal or on stomach all the time, and wake up sore. You basically need at least 1 leg completely straight at all times, so either on your back, or a modified side pose.
Pic sucks, but thats the idea. This way your back is not in a lordotic position, and your other leg is stretching your hip flexor.
Anyway lot of info here. If you suffer from ANY lower back pain, try these out and see if it helps. It will take at least 2 weeks before you see consistent improvement. If confused ask and I’ll help.