As previously mentioned in Part One, NRG define the posterior chain as the musculature of the back of the body, stemming from Achilles tendon all the way to the muscles of the base of the skull. In the second part of the series, we shall discuss the relationship between your lower back and your hips.
Firstly let's discuss the make of the lower back. The lower back, also known as the lumbar spine, is made from five vertebrae (L1-L5), the sacrum, the coccyx (tailbone) and an intricate system of nerve roots, tendons, ligaments and connective tissue. The lower back is important to human function as it gives the body a solid base but also allows the body to rotate, bend and extend.
Secondly, lets discuss the make up of the hips. The hip is where the top of our legs meet our upper body. The hips are crucial for human function, from remedial activities like sitting to more advanced movements like lifting. Without good quality hip function, many movements become difficult and in worst case scenarios, painful.
Now, lets discuss the relationship between the hips and lower back. With either hip/back issues, it is very rare to find pain in one without pain in the other. It is also common to see a dysfunction in the hips cause an injury in the lower back and vice versa. For example excessive curvature of the lumbar spine, lordosis, may be linked to the muscles in the front of the hips, hip flexors, being extremely tight. Our spine has a natural curve in the lumbar region, however the tightness in the hip flexors can cause this curvature in the area to be more severe. With a more severe curve it can lead to a host of problems in both the hips and spine.
- Anterior Pelvic Tilt - Hamstring stiffness
- Annular strains
- Muscular strains
- Disc herniation
- Sciatic symptoms
- Muscular imbalances and movement deficiencies
At NRG we believe that the muscular imbalances and movement deficiencies are seriously important with regards to our lumbar/pelvic complex. If you are having to compensate your spinal movement because of a muscular deficiency, then you have a problem. The body is designed to survive and thrive for 110 years, so why do you see so many people having hip replacements at the mere age of 60? That is almost half the designed cycle of the body. Surely that cannot be right?
For those who feel like they are having movement deficiencies we have mentioned above, then have a look at our previous blog post "Hip stiffness: What Can I Do To Help". Here it will show you two easily practised movements to help with your hip mobility. With regards to the rest of the body, take a look at the musculature around the hips/lower back, ask yourself these questions:
- Can I squeeze my abs without my upper back curving?
- Can I touch my toes with a bent spine and suffer no lower back pain?
- Can I squeeze my bum without searing pain/stiffness in the front of my hip?
- Can I lift my foot up, rotate my hip to look under the sole of it?
- Can I lean back and feel a stinging in your lower back?
If any of these are yes answers, then do not worry, they can be addressed and corrected. By using mobility and corrective exercises, the process that caused these issues can be reversed. It is not necessarily an immediate fix, but with patience and commitment, you will be moving better than ever. With good mobility of the surrounding musculature, coupled with good motor control is the perfect way to combat this.
The perfect start is assess the abdomen. Is your stomach pushing forward and your upper body swaying back? I do not mean excessive belly fat, I mean is your stomach physically driving forward when you stand up. Address this first of all, when you stand up, squeeze the abdominal muscles and glutes to about 50% tension. Do you feel a couple of inches taller already? If you do perfect... just don't move and don't stop squeezing for the rest of your life...
Obviously this is not sustainable, however how about when you stand up when you wait for the bus, stand on an escalator, walk to the shops, try and remember the glute/abdominal activation. Try and hold at about 20% tension, hold for a minute if you can. Concentrate, your body will try and revert to type and throw you off. Hold the shape for a minute first time, second time try two minutes and so on. See how that effects your spine, see if you feel taller, see if you feel more toned. When you feel you have mastered this, try and adjust it for your lifting. Hold this tension next time you try and pick up a barbell/child/shopping bag, whatever suits your everyday lifestyle. Your spine will be in a much safer position and a much more braced muscular bag to lift from.
So we have just addressed the motor control, now lets address the mobility of the surrounding areas. See below a list of movements which NRG would recommend with regards to lower back/hip relationship.
- Pigeon/Crossover glute stretch
- Low Lunge
- Straight leg hinging
- Prone Push
- Child's Pose
- Cat/Cow
- Bird/Dog
These movements can all be executed in the office, at home, at the gym. They are equipment-less, they are easy to complete and they are safe. When you fee comfortable completing the sequence of movements you see above, try our 20% tension we discussed earlier. Try to brace the area. See how that feels. The mobilisation and stretching will intensify for sure. The surrounding muscles will squeeze into a better position and the stretched muscles will start to lengthen. If you have any questions with regards to the mobilisations you see above, what they are or how to complete them then please leave a comment and we will answer it!
If you have any questions with regards to your hip and spinal health, or about the article then please post in the comments section below. Keep an eye out for the finale of the three part posterior chain series where we will discuss neck pain and how to tackle it! Want to keep up with our weekly content? Then simply sign up to our newsletter below and enjoy!
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