Posted on 02-09-2017
In a previous blog, we talked about tight psoas muscle causing low back pain. The lower part of the body also plays a huge role for acute and chronic low back pain. Let’s look at the Quadriceps. The Quadriceps consist of 4 muscles achieving the same function of hip flexion and knee extension. One of the four muscles attach to the front portion of the hip/pelvis. Most sedentary people have weak and tight quads. Tightness of this muscle can pull the hips forward causing the low back to arch in the same direction. With this constant pulling to the front the muscles on the back side of the body must work harder to counter act that action. This may become repetitive causing a tight lower back, the origin of low back pain.
Now let’s look at the opposite side of the thigh, the hamstrings. The hamstrings are made up of 3 muscles which functions as a hip extensor, when the hip is in a fix position, and a knee flexor. The hamstrings attach to the bone that everyone sits on, a part of the pelvis. With tight hamstrings, it makes forward bending very difficult. Most people with tight hamstring must curve the back to bend forward. This causes the disc in the lower part of the spine to become compressed. Tight hamstrings also alter the position of the pelvis causing low back pain.
There are various ways to stretch the quadriceps and hamstrings. The important thing is to stretch safely. Try not to bounce into the stretch. Do not stretch to the point of pain. Try to make gradual progression. Most importantly, BREATH! stretching should be relaxing.
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