Quadratus Lumborum - The Dreaded Lower Back Muscle.
One of the biggest reasons we are called upon to help alleviate and reduce pain is for the lower back. Its safe to say its the mother of all joint pain.Not only is it the most painful its the most crippling.
If you have ever experienced back pain you know that your back is involved in virtually every movement. Sitting up, bending, walking, and even sneezing.
The main function of the lumbar spine (lower back) muscle is to hold up the weight of your upper body. Its primarily a stability Joint . Your lower back stabilisers your trunk while you stand up right, bend over, twist all while protecting your spinal cord from injury. Having strong postural muscles, flexible joints above and below, and good movement mechanics all contribute to a healthy, pain free lower back. Here are the most practical and effective ways to prevent lower back pain.
1. Activate your Glutes
For as much attention the glutes get from a aesthetic perspective, they are underrated for their muscular power and role in virtually every lower body movement.
If you have a history of lower back pain, you should always work your glutes and before exercise they need to be warmed up with activation exercises, If nothing else this will remind your body that your glutes are the primary movers during squatting and hinging and that the small muscles of the lower back should only act as synergistic supporters (this includes picking up the washing basket and a heavy bag of tools onsite). There are dozens of glute activation exercises worth exploring and adding to your routine, But one that is renowned to help all ages is the - Glute Bridge with a band above knees .
2. Mobilise your joints surrounding your lower back
Mobilise your joints surrounding your lower back. - The lower back muscle is built to be a stable joint not a mobile joint. Focus on mobilising the joints above and below, your thoracic (middle back) and your hip joints. Ie: the old cat-cow middle back stretch done gently and Worlds greatest stretch, hip openers to create space and mobility.
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