Low back pain. Let's admit it, we've all suffered from this nagging injury. Sometimes, the injury goes away on its own but other times continually nags and doesn't seem to go away. Examining the pain closer, sometimes a muscle strain or herniated disc isn't always the culprit. Instead, the discomfort may be stemming from other sources.
How many of you know what your quadratus lumborum is? Well, it's a muscle that attaches to both your lowest rib and upper hip. It's the deepest abdominal muscle and supports good posture and helps with spinal stabilization. The QL also assists in low back extension and will aid in assisting the erector spinae when it becomes weak or inhibited. Chronic sitting or standing can cause this muscle to become fatigued which limits blood flow and creates muscle spasms.
Another muscle to chat about is the hamstrings. When low back pain occurs, many correlate the pain with tight hamstrings. However, along with the QL, the hamstrings work to stabilize the spine. They pull the posterior pelvis inferiorly.
The quadratus lumborum and hamstrings are synergists (along with the rectus abdominis and external obliques). This means that the muscles work together to hold the pelvis in place. Your hip flexors and spinal erectors work in opposition to these muscles (are antagonists). When these muscles become weak or inactive, this creates problems for your QL and hamstrings. They start to hold increased tension, hypertonicity and seem "tight". Thus, instead of trying to stretch your way out of pain- strengthening your hip flexors, core, spinal erectors, and glutes may help.
Below are some movements to include in your current workout regime.
- Copenhagen plank
- Perform 1-2x per week for 2-3 sets.
- This movement works your adductors (inner thigh muscles). Becoming stronger with this movement will alleviate groin, hip, and low back pain. Additionally, strong adductor muscles will assist in improving hamstring your "tight hamstrings".
- Here are some variations on how to complete this movement https://www.tdathletesedge.com/blog/2017/4/2/groin-strengthening-series
- Perform 1-2x per week for 2-3 sets.
- Suitcase Carry
- Perform 3-4 sets of max carries
- A suitcase carry requires the opposite side of the load to be working to prevent the object from lowering. Thus, a suitcase carry strengthens the obliques, quadratus lumborum, erector spinae, and transverse abdominis (all of which are key players in spinal stabilization.). Make sure that you are able to stay upright and keep the load away from your body.
- https://garrettmclaughlin.com/2015/12/03/exercise-of-the-month-suitcase-carry/
- Perform 3-4 sets of max carries
- Nordic Hamstring Curl or GHD
- Start off with 2-3 sets of 2-4 reps, focusing on lowering as slow as possible.
- This movement is not for the faint of heart. It's an advanced movement that can be modified. The reasoning is due to the nordic curl loading the hamstrings in a lengthened state. The ability to strengthen the muscle in a stretched state will provide resiliency in movements such as running and playing ground sports. However, make sure to supplement this movement with back/hip extensions and reverse hypers.
- https://www.stack.com/a/nordic-hamstring-curls-why-everyone-should-try-this-ultra-challenging-exercise
- https://barbend.com/nordic-ham-curl/
- Start off with 2-3 sets of 2-4 reps, focusing on lowering as slow as possible.
- Hip thrust/Glute bridge
- Depending on your goal (strength or hypertrophy) is going to vary sets and reps. Strength: 3-5 sets of 3-8 reps. Hypertrophy: 3-5 sets of 8-15 reps.
- As the movement suggests, you'll be working on optimal hip extension and glute strength. Improving glute strength will assist with posture, low back stabilization, and improved performance in various movements. A great thing about hip thrusts/glute bridges is that the movement can be easily modified or progressed to fit your needs.
- https://barbend.com/hip-thrusts/
- Banded hip flexion
- 3 sets of 10-20 reps with a 20x1 tempo. Start with the weaker side and limit to what the stronger side can do.
- Shortened hip flexors lead to an anterior pull on the pelvis, causing pain. Furthermore, this alteration causes the opposing muscle, the gluteus maximus to turn off. Increased sitting is the main culprit as to why shortening of the hip flexors happens. Banded hip flexion will assist in lengthening the muscle and improving hip placement.
- https://www.crossfitinvictus.com/blog/tight-hips-try-planking/
~ Coach Karina. BS-Kinesiology, CF L1 Trainer, USAW Sports Performance Coach
