Fucked up lower back

wheremyballsgo · 2020-02-22T18:13:52+00:00

Mine was forward and to the side. Went to the chiropractor for years and it never fixed it. Wasn't until I got heavy with squat and maintained square form that it's gotten better. My hamstrings were real fucking tight too and caused butt wink during squat that I had to stretch out.

FinancialThanks1 · 2020-02-22T18:47:16+00:00

Lower back, hip flexors - tight - stretch/relax them

Abs, hamstrings, groin, glutes - weak - strengthen them

hedden93 · 2020-02-22T18:43:34+00:00

Nothing wrong with anterior pelvic tilt. If you have lumbar lordosis (excessive curve in low back), and a propensity to anteriorly pelvic tilt, you will put a lot of pressure on the back and as you go lower into the squat it'll be almost impossible for you prevent the "butt wink" (have pelvis posteriorly tilt as the bottom of the squat. I would argue that a slight butt wink at bottom of squat isn't necessarily dangerous, but definitely is if back flexion follows (which is usually the case). What exactly is the issue? Are you having trouble/pain squatting with anterior pelvic tilt? Are your hip flexors tight from anterior pelvic tilt? Just back tightness?

dudedoodickle · 2020-02-22T18:42:47+00:00

As I've researched there can be various combinations of muscle disbalances or other shit that causes anterior pelvic tilt.

On some occassions it might be hard to deal with it yourself as most likely with anterior pelvic tilt your form is suboptimal in many exercises. I discovered that I actually can't do even one situp with correct form as I mainly used my hips to drive the movement without ever really feeling or noticing them. You gotta make conscious effort to feel how the muscles work and at what point you are in a hyperextended state and shit like that. Better get a good physio for evaluation.

Also in some instances you actually are unable to maintain good form due to certain muscles being too tight

RedWaffle12345 · 2020-02-22T18:47:16+00:00

I want to find out why your pelvis is tilted. Would you say you have a strong core?

You also need to have a look to see if both of your gluteus muscles (your ass) are activating correctly as one may be dominant.

If one side is under firing the other side will be more dominant and will likely lead to one pelvis being stiff and one moving.

Check the size of your glutes if you notice an imbalance go find a physio as you want a real plan to resolve this

This tilt is often found in people when the body is under a lot of stress

RedWaffle12345 · 2020-02-22T18:52:41+00:00

Check for a leg discrepancy from knee to ankle

Have you recently gained weight?

A physio before a chiropractor as an imbalance can’t be fixed from a chiro

AngelusAeternam · 2020-02-22T21:46:34+00:00

Sounds like a weak posterior chain. Start doing hip thrusts. Start with low weight, do full ROM with glute squeeze.

I had similar problems after being hospitalized. It was due to a weak posterior chain and weak abs. Work on those and you'll be fine.

rpgedgar · 2020-02-23T00:26:53+00:00

1) Go see a trainer asap.. They can figure out why your body got into that position and help figure out the best path to get out of it.

2) If you have an office job, switch to a standing desk. I had bad posture most of my life, and it has improved greatly since making the switch a few years ago.

Logical_Insurance · 2020-02-22T18:39:22+00:00

Your hamstrings are likely too tight. That can be fixed a number of ways, and just pushing into heavier full depth squats will help.

My advice is to consciously focus on fixing your posture by flexing your abs and pulling your pelvis into the proper position as often as you can remember during the day, and supplement that with continuing squats and hamstring stretches.

If you want to do a real good hamstring stretch, look up contract relax stretching.

sowhattwenty20 · 2020-02-23T09:36:29+00:00

How is this a red pill topic?

Title	Fucked up lower back
Author	6paths_luds
Upvotes	7
Comments	17
Date	February 22, 2020 6:04 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/f7w6eu/fucked_up_lower_back/
Archive Link	https://theredarchive.com/r/askTRP/fucked-up-lower-back.339458 https://theredarchive.com/post/339458

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