Stop Stretching Your Back!

How Mobility and Core Training Can Prevent Low Back Pain

If you’re an active individual who has experienced low back pain, you know how frustrating and limiting it can be. Maybe you’ve tried endlessly stretching or foam rolling your back, but you’re still struggling to find relief.

That’s where mobility and core training come in.

With decades in elite sport, we’ve seen firsthand the powerful impact that improving mobility can have on low back pain. By targetting the right areas, you can reduce your risk of injury and improve your overall movement quality.

In this article, we’ll dive into the benefits of mobility and core training for preventing low back pain, and provide practical tips and exercises that you can incorporate into your routine.

Whether you’re a recreational athlete, fitness enthusiast, or simply someone who wants to move with ease and comfort, this article is for you. Let’s get started.

The Joint by Joint Approach: Finding Balance in the Body

One of the key concepts in preventing low back pain is the joint-by-joint approach. This approach recognizes that different joints in the body have a bias towards either mobility or stability. This alternating pattern is crucial for optimal function.

For example, the hips are designed for mobility, while the lumbar spine (lower back) needs stability. If the hips are tight and immobile, it can cause compensations in the lumbar spine, leading to pain and dysfunction.

Similarly, if the deep core muscles that provide stability to the lumbar spine are weak or inactive, it can lead to excess motion in the lower back, leading to pain and injury.

By understanding this alternating pattern of mobility and stability, we can develop targeted exercises and interventions to restore balance in the body.

For example, if you’re someone who sits for long periods of time, you may need to focus on hip mobility exercises to counteract the effects of sitting.

On the other hand, if you have a history of low back pain, you may need to focus on deep core stabilization exercises to improve your spinal stability.

The joint by joint approach is a powerful tool for preventing and treating low back pain. By addressing imbalances and weaknesses in your body, you can improve your movement quality and reduce your risk of injury.

In the next sections, we’ll dive into specific exercises and techniques for improving hip and thoracic spine mobility, as well as core stability.

Mobility: Why Hips and Thoracic Spine Matter for Low Back Pain

According to the joint-by-joint approach, certain joints in our body have a natural bias towards mobility or stability. The hips and thoracic spine are two areas that are meant to be mobile. That means they should be able to move through a full range of motion.

Learn More: Why Mobility is Different Than Flexibility

However, when these areas become stiff or immobile, the body compensates by creating movement elsewhere. In the case of low back pain, this can result in excessive motion in the lumbar spine. In turn, that can lead to injury and pain.

For example, if your hips are tight and don’t move well, your low back may have to work harder during activities like squatting or lunging. This increased stress on the low back can eventually lead to pain and dysfunction.

Similarly, if your thoracic spine lacks mobility, your low back may again compensate by moving excessively to make up for the lost movement. This compensation can cause pain and irritation in the low back.

That’s why it’s crucial to focus on improving mobility in the hips and thoracic spine to prevent low back pain. By ensuring these areas are mobile, you can reduce stress on the low back and improve overall movement quality.

In the next section, we’ll dive into specific exercises and strategies to help improve mobility in the hips and thoracic spine.

Unlocking Your Hips and Thoracic Spine to Prevent Low Back Pain

So, this is why we are telling you to stop trying to stretch your lower back. It’s the hips and thoracic spine that need to be mobile.

Yes, you may need to improve the pliability of the tissues there with manual therapy if this has built up over time, but it’s not about “stretching” it more.  Refocus that effort on the joints above and below.

Luckily, there are exercises and techniques you can use to improve mobility in these areas and reduce your risk of low back pain. Here are a few key exercises to get you started:

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Hip Mobility Exercises

Hip Flexor Stretch:

• Kneel on one knee with your other leg in front of you, bent at a 90-degree angle.
• Keep your back straight and lean forward until you feel a stretch in the front of your hip.
• Hold for 30 seconds and repeat on the other side.

90/90 Hip Openers:

• Start sitting on the ground with your hips, knees and ankles in a 90/90 position.
• Place your hands behind you and slowly rotate your torso to the other side. Keep your knnes as wide apart as possible throughout the movement
• perform 3-5 rotations each way.

90/90 Hip Internal Rotation:

• Start by sitting on the floor with your legs bent at 90-degree angles, creating a square shape with your legs.
• Make sure your spine is straight and pelvis is forward and not tipped backward. If needed lean to the side on your arm or elbow to achieve a straight spine and hips.
• Slowly lift your rear ankle a few inches off the floor while driving your knee down into the ground. r
• Hold for 3-5 seconds, for 5-8 reps.
• Repeat on the other side.

Thoracic Spine Mobility Exercises

Thoracic spine mobility is key to preventing low back pain and improving overall function. Here are three exercises that can help:

Side-lying Thoracic Spine Openers:

• Lie on your side with your arms extended out straight and your top leg bent 90 dgrees and knee on floor or on a foam block.
• Keeping your knees down, slowly rotate your chest and arm towards the ground behind you, like a book opening.
• Repeat for 5-8 reps on each side.

Quadruped Spinal Controlled Articular Rotations (CARs):

• Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
• Slowly arch your spine towards the ceiling one vertebrae at a time. Then slowly drop your spine down as low as you can one segment at a time.
• Repeat for 5-8 reps on each side.

Half Kneeling Wall Spine Around the World:

• Start in a half kneeling position next to a wall, with the knee towards the wall on the ground and the other foot in front of you.
• Looking away from the wall, place your hands behind your head and slowly rotate your elbow up along the wall making a big arc, then continue rotating to the other side and bending the elbow down toward the back leg.
• Repeat for 5-8 reps on each side.

Incorporate these exercises into your daily routine to improve your thoracic spine mobility and reduce your risk of low back pain.

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Core Stability: A 360-Degree Approach

As we discussed earlier, the lumbar spine needs stability to function properly, according to the joint by joint approach. This means that while the hips and thoracic spine should be mobile, the lumbar spine should be stable.

However, it’s important to understand that the “core” is more than just your abdominal muscles. It includes all the muscles in your trunk, including your back muscles, pelvic floor muscles, and even your diaphragm.

To effectively prevent low back pain, it’s important to train these muscles in a 360-degree approach. This means focusing on not just the front of the body (such as with traditional ab exercises), but also the sides and back.

Exercises like planks, side planks, and bird dogs are great examples of 360-degree core exercises that engage all the muscles in your trunk. By strengthening these muscles, you can improve your overall spinal stability and reduce your risk of low back pain.

It’s important to note that core stability training should be incorporated with mobility exercises for the hips and thoracic spine, as we discussed earlier. By addressing both mobility and stability in your training program, you can create a well-rounded approach to preventing low back pain.

In the next section, we’ll go over specific exercises and strategies to help improve core stability and function.

Core Stability Exercises to Prevent Low Back Pain

Core stability is an essential component of preventing low back pain. The muscles of the core work together to provide a solid foundation for movement. They protect the spine and allow for efficient transfer of forces between the upper and lower body. Here are some effective exercises to strengthen the deep core muscles:

Dead Bug

The dead bug is a great exercise for targeting the deep core muscles while also promoting hip and shoulder mobility.

1. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
2. Slowly lower your right arm and left leg towards the floor while keeping your low back pressed firmly into the ground.
3. Return to the starting position and repeat with your left arm and right leg.
4. Aim for 2-3 sets of 10-12 repetitions on each side.

Bird Dog

The bird dog exercise is another great way to strengthen the deep core muscles while also improving hip stability.

1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Slowly extend your right arm and left leg while maintaining a stable core.
3. Return to the starting position and repeat on the other side.
4. Aim for 2-3 sets of 10-12 repetitions on each side.

Plank

The plank is a classic core stability exercise that targets the entire core, including the deep core muscles.

1. Start in a push-up position with your hands directly under your shoulders and your feet hip-width apart.
2. Engage your core and hold the position for 30-60 seconds, making sure to keep your hips level.
3. If the traditional plank is too challenging, you can modify by dropping down to your forearms or by elevating your hands on a bench or step.
4. Aim for 2-3 sets, holding each plank for 30-60 seconds.

By incorporating these exercises into your routine, you can improve core stability and help prevent low back pain. Remember to focus on quality over quantity, and to always engage your deep core muscles to maximize the benefits of each exercise.

Breathwork for Deep Core Activation

In addition to mobility and core stability, incorporating breathwork can enhance the function of the deep core muscles, which are essential for low back health. The deep core muscles, including the diaphragm, transversus abdominis, multifidus, and pelvic floor muscles, work together to provide stability and support for the spine.

One way to activate the deep core muscles is through diaphragmatic breathing, which involves taking slow, deep breaths that expand the belly rather than the chest. This technique engages the diaphragm and helps to recruit the transversus abdominis and pelvic floor muscles.

Another breathwork technique that can be beneficial for low back health is the 360-degree breath. This involves taking a deep breath and expanding the belly, ribs, and back as if you were filling a balloon from the bottom up. As you exhale, visualize the balloon deflating and gently draw the belly button towards the spine. This technique can help to improve thoracic mobility and increase activation of the deep core muscles.

Incorporating breathwork into your daily routine can not only improve the function of the deep core muscles, but it can also help to reduce stress and promote relaxation, which can further contribute to a healthy back.

How to Incorporate Breathwork

To incorporate breathwork into your routine, you can start with a few simple exercises such as:

360-degree breath: To perform this exercise, lie on your back with your feet on a wall, knees bent at 90 degrees. Place your arms out to the sides at shoulder height.

Take a deep breath in through your nose, expanding your belly and feeling your ribs expand in all directions. Exhale slowly through your mouth, keeping your tongue on the roof of your mouth, and feel your ribs gently move towards your hips. As you exhale, gently engage your pelvic floor and imagine your lower abdominals wrapping around your spine like a corset.

Repeat this breathing pattern for several repetitions, focusing on maintaining the 360 degree expansion and engagement of your core muscles. You should feel a gentle stretch in your hip flexors and a connection between your breath and core stability.

This exercise helps to improve core stability and coordination by connecting your breath with your deep core muscles. It can also improve hip mobility and reduce low back pain.

• Incorporating breathwork into your warm-up or cool-down routine before exercise can also be beneficial for improving the function of the deep core muscles and reducing the risk of low back pain.

Incorporating Mobility and Core Stability into Your Warm-Up to Stop Low Back Pain

If you’re someone who struggles to find time to commit to a full mobility and core stability program, incorporating just a few exercises into your warm-up routine can be a great starting point.

Even if you find it challenging to commit to a full program of mobility and core stability exercises, incorporating just a few exercises consistently can make a significant difference in your function and pain levels.

By doing a few exercises regularly, you can build the habit of prioritizing things that will reduce your low back pain while you continue doing the activities you love.

Even a small investment of time and effort can pay off in the long run, as you’ll be better able to move and perform your activities without pain or discomfort.

Consistency is key, and incorporating even a few exercises into your warm-up routine can help.  So even if you’re short on time or motivation, taking a few minutes to prioritize mobility and core stability can have a significant impact on your low back function.

Conclusion

In conclusion, incorporating mobility and core stability exercises into your routine can greatly benefit your low back health and overall function.

By using the joint by joint approach, we can understand why you should stop trying to stretch your back.

You need mobility in the hips and thoracic spine and stability in the lumbar spine.

By prioritizing core stability exercises that target the deep core muscles in all planes of movement, we can build a strong foundation for movement and reduce the risk of low back pain.

It may seem overwhelming to commit to a full program, but even incorporating a few exercises consistently into your warm-up routine can make a big difference over time.

Remember to prioritize proper form and seek guidance from a healthcare professional if needed. With consistent effort and patience, you can achieve a strong and pain-free low back.