Key takeaways:
- Lower back health is influenced by the flexibility and strength of the muscles below, around, and above it.
- Stretching and strengthening the inner thighs and hip flexors can improve lower back posture and alleviate stiffness.
- Gradually progressing from assisted to bodyweight to loaded exercises can help build lower back strength and mobility without causing pain.
- The quadratus lumborum muscle, which runs along either side of the lower spine, is an important yet often overlooked component of lower back health and flexibility.
Below the Lower Back #
Stretching and strengthening the muscles in the hips and inner thighs can help improve lower back health:
- Inner thigh stretch: Can be done using a chair, inclined bench or with bodyweight. Stretching the inner hips can help reduce stiffness in the lower back.
- ATG (Ass-to-Grass) Split Squat: This exercise aims to strengthen the front leg and stretch the back leg. It can be started with a chair and gradually progressed to flat ground over time. This exercise has been a foundation for many lower back success stories.
Around the Lower Back #
Maintaining both the strength and mobility of the lower back is crucial:
- Seated Good Mornings: This exercise trains the lower back to resist rounding. It can be regressed by using lighter weights or assisting with the hands. The goal is to maintain a strong, non-rounded position.
- Slant Bar Squats: This exercise helps mobilize the lower back. Modern shoes often cause tightness in the back, and the slant bar can alleviate this. The width of the grip can be adjusted to measure progress.
Quadratus Lumborum (QL) Muscle #
The QL muscle, located on either side of the lumbar spine, is crucial for lower back health:
- QL Stretch and Strengthen: This exercise can be done against a wall, with the height and load adjusted to preferences. The stretch and strength provided by this exercise can be quite challenging, and it also helps with the inner hamstrings.
Above the Spine #
Improving flexibility and strength in the areas above the spine can also benefit the lower back:
- Pullovers: This exercise helps improve flexibility and strength in areas above the spine. It can be done against a wall, with the distance from the wall determining the weight in the position. This exercise can be progressed by gradually adding weights.
The speaker emphasizes the importance of finding the right level to perform these exercises without pain and progressing slowly.
"You could improve ability somewhere 1% 2% we already know that strength training works we already know that stretching works these things work we just have to find the right routes to do it while being safe in the process."
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