Find The Cause Of Your Low Back Pain
The COVID-19 pandemic has forced many of us to work from home. Because so much of what we do is virtual nowadays, many people had already made the switch. But being sedentary - especially on a couch or comfy chair - can be even more harmful to your back than a traditional office chair.
As Personal Trainers, we have noticed an uptick in the amount of low back pain issues in the past few years. Medical Exercise can help.
When you notice that your back is in pain, the first thing that may come to mind is "my core is weak."
That may be the case. But let's dig a little deeper. There are a lot of reasons why you might have back pain:
- tight latissimus dorsi
- tight pectoral muscles
- tight rectus femoris
- tight hamstrings
- tight calves
- weak gluteus maximus
- weak spinal erectors
and TWO that aren't usually thought of:
Let's focus on the last two.
Both the psoas major and quadratus lumborum play a significant role in hip and trunk stabilization because of their functions and their locations.
The psoas originates from the T-12 and the transverse processes of the lumbar spine and inserts into the lesser trochanter of the femur. It connects the upper and lower bodies. Its functions are to flex the trunk, bend the trunk laterally, and flex the hip. As for functional biomechanics (walking and running), the main purpose of the psoas is to pull the rear leg underneath the pelvis and bring it forward. Along with the glutes, adductors, and abductors, the psoas also serves to stabilize the hip.
The quadratus lumborum originates from the medial third of the iliac crest and inserts into the transverse processes of L1 – L4, and the floating rib (12th rib). It elevates the pelvis, extends, flexes, and laterally flexes the lumbar spine, and aids in breathing.
Because of the psoas and the QL's close proximity to each other, you can conclude that if one is not functioning properly, that will affect the other.
If you have a tight psoas, for example, it will affect your posture — you will be more likely to hunch forward. That forward hunch will have a direct impact on your breathing because the QL, which is supposed to keep your 12th rib fixed over the diaphragm when you are breathing, is now in a lengthening state and is not doing its job.
Fixing back pain is a process. Especially if you experience chronic back issues, you may have to try several things before you are able to identify the problem and fix it.
Working with a personal trainer who is experienced in administering corrective exercise is a great way to safely and effectively work on relieving your back pain.
You may have already taken the step of seeing a doctor or physical therapist. At Pongo Power, we offer a specialized program called Medical Exercise. Medical Exercise is designed to bridge the gap between healthcare and fitness.
If you are interested in relieving your back pain and developing the tools to keep back issues at bay, reach out to us at firstname.lastname@example.org.
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Meet the Author
Medical Exercise Manager, Core Conditioning Specialist, & ASCM Personal Trainer
As a Medical Exercise Specialist, Gardy designs exercise programming for the clients with medical conditions such as diabetes, hypertension, lower back disorders, or joint replacements, and stroke patients.
As a personal trainer, his favorite aspect is working one-on-one with clients using functional tools such as Stability and Medicine balls, and tubing.
He believes that this way of training is critical and essential for helping his clients to ”move the way they were meant to move.” Gardy is also a big believer that continuing education a must for the fitness professional.
“The fitness industry is always evolving, so it is essential that as a fitness professional, I keep abreast of the latest trends in health and exercise science.”