SPINE
--– It is probably NOT your hamstrings.
Low back pain is a common complaint. The source of low back pain can be numerous. One common cause is limitation in flexibility.
Low back pain caused by limits in flexibility can occur over time from poor posture, poor habits, overuse, lack of exercise, injury, skeletal abnormalities (for example scoliosis) and even stress.
From a sedentary desk job to a high physical demand job, we are all prone to muscular and soft tissue restrictions and dysfunction. In general, our spine performs best with strength, flexibility and symmetry of the soft tissue supporting it.
Some signs that your low back pain may be due to soft tissue/ muscular tightness may include but are not limited to
-Limited functional movement and restrictions with function. This can be noted by limits in bending forward or backwards, putting your shoes on or twisting and turning to look behind you.
- Aches and stiffness. This may be noted especially in the morning or after being in one position for a while.
-Trigger points or increased muscle density of hips, low back and upper back.
-Pain that occurs with quick movements
Many people with low back pain recognize that they have tight hamstrings and blame this muscle group for pain and limits in mobility. However, there are other muscle groups that when tight are more likely the cause of asymmetry and mechanical dysfunction contributing to low back pain.
1. Hip flexors/ iliopsoas. This is actually 2 muscles which emerge together.
The psoas part of the group attaches at T12 to L5 segments of the spine. When tight it can pull the low back into a larger extension curve that is called a lordosis. It can also be the cause of a forward flexed posture creating difficulty with standing upright and extending the hip.
2. Piriformis. A small and problematic butt muscle that attaches to the lower triangular like bone, the sacrum.
The muscle externally rotates and abducts the hip. The sciatic nerve runs under or through this muscle in most of the population. Tightness in this muscle can be the cause of pain and radicular symptoms to the leg. This is called Piriformis Syndrome.
3. Quadratus lumborum (QL ). This is also a deep muscle. This muscle connects the pelvis, lumbar spine and 12th rib. This muscle often gets tight due to overcompensation for weaker abdominal and stability muscles. It is often strained with lifting bending and twisting. Commonly found asymmetrical, this muscle can put stress on the lumbar vertebra causing back pain.
There are a lot of good stretches to address these tight muscles. Stretching alone will not correct posture, asymmetry or dysfunction but it can help. Even if you do not have significant back pain, performing flexibility stretches for your spine can help maintain a healthy spine and assist in injury prevention.
A physical therapist or trainer can assist you in the best stretch for your body.
Ortho RI has a great YouTube page with videos for educating on stretches for these muscle groups. Instructions to access this site follow
1.) Go to www.YouTube.com
2.) In the search box, type the following: OrthoRI Rehab (OrthoRI is one word)
3.) Click on the OrthoRI Rehab channel Logo.
4.) Go to “Playlists”.
5.) Select “View Full Playlist” on the specific playlist your PT has recommended you to watch.
6.) Search the playlist for specific exercises and begin your rehab from home!
It is important to remember that there are multiple causes of low back pain. Some are more serious than others. Low back pain can even be referred from our organs. Some warning signs of more serious causes of low back pain may present as radiating symptoms of pain or numbness to the lower extremities, bowel or bladder changes, weakness, night pain and pain without movement. Seeing your MD to rule out issues and concerns may be needed. Persistent low back pain is best treated by seeing a spine specialist.
In summary for low back health and diminished low back pain , stay flexible. As they say, "Motion is Lotion".
