Ben With Lower Back Pain

How I’m Rehabbing My Lower Back Pain

My utility company job left me with a little present and it was one of the major reasons I walked away from that job. By the time I quit I had constant back pain from spending so much time sitting in a truck. I’ve since been working to eliminate that pain. Recently I put together a series of movements to rehab all the problem areas.Continue reading

improper hip extension

How Do Tight Hips Cause Lower Back Pain?

Ok… The hips! Your hip should be an extremely mobile joint. And it should be able to operate mostly independently from your spine.

This is really important when you extend your leg behind you. This action is known as hip extension. This should happen basically every step you take while walking or running.Continue reading

Exercises For A Stiff Lower Back

Doctor Ben, Not A Real DoctorHey, everyone! Today I’m bringing you some exercises for a stiff lower back. It’s a relatively common problem in our modern lifestyles.  We spend too much time sitting.

Why Do You Have A Stiff Lower Back?

Because of all the time sitting lots of muscles tighten up. To fix this problem we need to spend a fair amount of time stretching and strengthening. Back pain can be caused by many things. Some areas to focus stretching are calves, hamstrings, glutes, and hip flexors.

I have a video series called the Squat Series where I cover a lot of stretches that can help lower back pain and stiffness. But there is a stretch that can help that I didn’t cover. The stretch for the hip flexors.

The Psoas

A major muscle that gets tight from long hours sitting is the psoas. This is a muscle that connects the upper leg bone, femur, to the spine. Because this muscle connects to the front of the spine it can actually pull the lower back out of alignment.

By getting this muscle back to a normal length, you can relieve some of this tension on the lower back and improve alignment in the spine. Even once this muscle is lengthened it’s important to keep it from shortening again. Sitting with proper spinal alignment is key. Don’t Be A Bag Of Bones is a short video that covers this.

The Stretch

So, onto the stretch already! We’re going to be doing a cobra stretch. Easy right? Lay on the ground and push your chest away while keeping your hips on the ground. Not so fast! There are a few points to keep in mind.

You have to think about lengthening your spine while you extend it. If you don’t do this your spine will bend unevenly. It designed to flex the same amount at each joint rather than a little or less along its length. Without this focus what usually happens is the lower back will extend a lot more than the rest of the spine.

Once you’re in a good stretch position take turns looking over each shoulder. This will emphasize the stretch on the opposite side. Hold the stretch for 1 to 2 minutes and do it often throughout the day!