The cause of back pain
FitSeven already told that the main cause of low back pain and posture disorders is loosening of the lower back muscles caused by constant sitting position and incorrect performance of most exercises on the press.
Today we will focus on one of the most common causes of back pain - the forward incline of the pelvis, in which the spine warps, creating an atypical load. We will talk about the causes of the appearance of the disorder, symptoms and methods of correction.
The illustration of the anterior pelvic tilt( anterior pelvic tilt ) is the second figure on the left: the buttocks are excessively withdrawn, the deflection in the spine is markedly enlarged, the belly seems to fall out. Since the butt is noticeably "bulge", there may be a stoop.
A person suffering from such a curvature of the spine, it is difficult to give the back a direct condition - even in the prone position, a small deflection in the lower back is preserved. With age, when the spine becomes less mobile, the disease manifests itself more strongly.
Studies show that in one form or another the anterior pelvic incline is found in 85% of the modern population( 1).Causes can be both congenital and behavioral( flat feet, walking on high heels, constant sitting in the wrong posture).
It is important to note that modern medicine considers only an extreme manifestation of such a pelvic incline, which forms excessive deflection of the spine and causes pain in the lower back. If there is no pain, even the most curved posture can be considered "normal."
Pelvis front and
press As a result of the permanent position of the pelvis in the wrong position, the gluteal muscles and the muscles of the posterior thighs gradually stretch and lose strength, and the musculature of the front surface of the thighs shortens and becomes less elastic.
The lower back receives a double blow: on the one hand, the change in the center of gravity carries the load to the waist, on the other hand, the stretched and weak press also splits its work onto it, not having the strength to maintain the vertical position.
Effect on Strength Training
The first thing that the pelvic inclination forwards has an effect on strength training is a violation of the technique of performing deadlift and squatting with the bar. Indirectly weakening the gluteal and abdominal muscles affects almost all exercises.
With a bench press or bench press, a weak press does not allow maintaining the required level of intra-abdominal pressure, causing a redistribution of the load. The worst thing is that many exercises exacerbate the situation, causing the pelvis to lean forward even more.
Exercises for correcting
1. Lowering the pelvis lying .This exercise performs an important function - it shows the person the right, so-called "neutral" position of the spine and pelvis, in which the deflection in the lower back becomes minimal.
Starting position: lying on the floor, knees bent, legs confidently standing on the surface, hands along the body palms down. Press your back to the floor as much as possible, using the muscles of the press in this effort;hold for 20-30 seconds. Relax. Repeat 5-8 times.
2. Pull up the pelvis while standing. After you learn to feel the deflection of the spine in the first exercise, go on to perform the standing exercise. However, take your time - if your spine is "tight", the first phase may take several weeks.
Stand up straight, feet shoulder-width apart. Exhale, unfold your knees slightly outward;Squeeze the buttocks as much as possible while simultaneously directing the pelvis upward. If the muscles of the thighs are pulled together, take the position of the light half-squat( literally 5-10 cm down).Repeat 10-15 times.
3. Throwing the pelvis forward on the blocks. The next step is to repeat the movement of the pelvis when pushing the weight forward and deadlift. Do this exercise as a warm-up before each strength training, making 3-4 approaches with a light weight.
Stand with your back to the block, bend over, unfold your knees slightly to the sides, take the handle with both hands. Look at yourself in the mirror - the bottom of the back should be strictly straight. Rise upward by moving the pelvis;at the top, compress the buttocks as hard as possible.
Pelvic forward deflection is one of the most common disorders of posture caused by sedentary work. The consequences are both back pain and the inability to reach a flat stomach. For correction it is important to learn to keep the neutral position of the pelvis.
- Assessment of the degree of pelvic tilt within a normal asymptomatic population, source
- 5 Steps for Dealing With Anterior Pelvic Tilt, source
- Fixing Anterior Pelvic Tilt, source