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Today, we're going to talk about lower back tension. If you have this issue, it's good that you're addressing it now. Letting lower back tension persist can lead to more severe pain. Conversely, if you already suffer from chronic lower back pain, this video might still be relevant, but you should consult your healthcare provider for personalized advice.
This video focuses on lower back tension, not pain or achiness. The good news is you're not alone. Most people experience some degree of lower back tension periodically. In previous videos, we discussed exercises to prevent this tension. I encourage you to revisit those videos for detailed guidance. Today, we'll provide a high-level overview to help you identify which exercises might work best for you.
A significant cause of lower back tension is pelvic alignment. If your pelvis tilts too far forward, it compresses the joints in your lower back, irritating nerves and tightening muscles. If it tilts too far back, your muscles have to overcompensate to keep you upright. Finding your neutral pelvis position is crucial. Check out our pelvic tilt video to help find your unique neutral position.
Proper movement through your hips also impacts lower back tension. If you don't use your hips correctly, your lower back has to compensate. For example, when standing up from a seat, using your hips properly minimizes strain on your lower back. Poor hip movement habits can lead to chronic tension, so learning the correct techniques is essential. Watch our hip hinge video for a demonstration of using a stick to maintain proper alignment during movements.
Many people mistakenly use a foam roller on their lower back, but this can worsen the problem. Instead, use tools like a lacrosse ball or a peanut (double lacrosse ball) to target tight muscles around the spine. These tools create symmetry and help reduce tension. Roll on firm surfaces, and apply pressure until the tension decreases by half, typically taking 3 to 5 minutes.
For hip-related tension, use the same tools to target the TFL muscle. This helps improve hip loading and reduces reliance on your lower back. We have videos on TFL hip rolling linked in the description.
For lower back decompression, you can use firm surfaces like a mattress or kitchen counter to create space in your lower back. Use your arms to lift yourself, relaxing all other muscles. Alternatively, hang from a sturdy object to achieve the same effect.
Addressing lower back tension involves improving movement patterns to prevent recurrence. Let's get out of the tension first, then work on better movements to avoid future issues. Thank you for watching, and take care!
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