Thread by @BodyOptic

One of the BIGGEST problems in the Health and Fitness world - Low Back & Hip Pain

and - here at BodyOptic we tend to lump them together because the inputs for either are pretty similar *generally speaking*

Let's jump in! what causes it, and how do we fix? ⚡️

There are unique situations outside of this, obviously, but the vast majority of all back/hip pain comes from one major problem set. Weak/underused glutes and lower abs, and tight/overused low back and hip flexors

But it's not as simple as most physios make it out to be. Because their model makes anterior pelvic tilt, or spinal flexion a *bad thing*. Or that you need to just StReTcH more!

Like that is how you cure back & hip pain.

Honestly, these days I hold the position that anterior pelvic tilt is GOOD for you to a degree, so long as your abdominals are contracting as well.

And spinal flexion - read this recent study: arxiv.org/abs/2109.00431

So our spine can round, we can have some pelvic tilt, AND have a healthy back?!

Ok but how?

-Make the glutes the predominant user of mechanical tension in hip
-Make the abdominals the predominant user of mechanical tension in the lumbar spine
-Make the hip flexors and lumbar erectors strong in relaxed (long) position in each joint

How we make the glute the predominant user of tension in the hip?

We sit BACK into them. Nature gives us the code, and then our human ways program us out of them (via constant sedentary life)

Learning to hold pelvic floor tension is a function of crawling, as children do, and then you learn to stand with it, and then you learn to walk, run, squat, hinge with this same patterning. HIPS BEHIND THE RIBCAGE

SO - if you are squatting, or hinging (most people in the gym), or running/jumping and you don't have hips behind, and the vast majority of the "feeling of work" in the glutes- probably setting your self up for problems.

Here's an example of what this looks like in practice:

https://twitter.com/bodyoptic/status/1493697289650593804?s=21

And simultaneously, we have to make the abs hold the vast amount of mechanical tension.

Ultimately, this comes down to bracing properly.

We want to keep the spine LONG, push the abs IN, and don't let the ribcage flare UP.

A very simple way to feel this - do any sort of sit up but keep your ENTIRE LOW BACK touching the floor.

You can apply this concept to planks, leg raises, any core lift- and more importantly, your lifts and movement.

So now our glutes and abs are holding the tension they should- and our hips flexors and lumbar erectors don't have to!

So now we just can add in some direct strength work and flexibility for these muscle groups in these positions (J-curls/Back extensions for the spinal erectors, Low Cable Pulls/Couch Stretch for the hip flexors)

As well as more auxiliary tools like front/side split progression, Piriformis stretching. (pigeon pose)

People will also be like "OMG what about the hamstriiiiiiings?!"

It doesn't hurt, and you should strengthen and stretch them through a full ROM, but honestly when your glutes and abs are doing the things they are supposed to, a lot of the hamstring tightness... disappears. Crazy.

Hopefully this thread helped you understand what drives low back/hip dysfunction. We always appreciate adding to the conversation, and if you really feel this is good info, please RT the first thread!

In summation, most of you are in OVEREXTENSION. You need more FLEXION. its not the devil. it will help your spine and hip joint move well.

If you're tired of dealing with hip, or back problems, and want to work through a proven progression, book a call with our team here:

calendly.com/bodyoptic/coac…