Back pain is a common issue among athletes, often stemming from muscular imbalances and improper workout routines. As a massage therapist, I have noticed a pattern of lower back pain in clients with shortened quads and tight hip flexors, which can lead to imbalances in the pelvis and discomfort in the lumbar spine (specifically jamming up L4/L5).
Some of the causes of low back pain in athletes come from an imbalance in the muscles surrounding and supporting the spine.What this looks like is shortened quads and tight hip flexors lead to excessive anterior pelvic tilt, weak glutes and hamstrings are then unable to support the pelvis and spine. A lack of flexibility and mobility in the lower body will inevitably result in discomfort.
My favorite routine to get you out of pain in a “pinch” is to lay on the floor on a heating pad with your legs up at a 90deg angle for 20 mins, then runners lunge on both sides, followed by cobra. When you are feeling strong and stable enough do the following to maintain lower back health.
How to Address Back Pain:
1. Quad and Hip Flexor Stretches: - Incorporate stretches such as the kneeling hip flexor stretch and standing quad stretch into your daily routine to lengthen these muscles and reduce tension in the pelvis. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides.
2. Hamstring and Glute Strengthening Exercises: - Perform exercises like deadlifts, squats, and hip thrusts to strengthen the glutes and hamstrings, which can help stabilize the pelvis and alleviate pressure on the lower back. - Aim for 2-3 sets of 10-12 repetitions for each exercise, gradually increasing the weight as you progress.
3. Core Stability and Alignment: - Focus on maintaining proper alignment and engaging the core during exercises and daily activities to support the spine and reduce strain on the lower back. - Practice exercises like planks, bird dogs, and bridges to improve core strength and stability.
By addressing muscular imbalances and incorporating targeted stretches and strengthening exercises, athletes can effectively manage and prevent back pain related to tight quads and hip flexors. Remember to listen to your body, consult with a healthcare professional if needed, and prioritize proper form and technique in your workouts to support a healthy and pain-free spine.
Remember to consult with a healthcare provider if you experience persistent pain or discomfort.