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Pastimes : Heart Attacks, Cancer and strokes. Preventative approaches
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To: Neeka who wrote (38849)7/14/2024 12:47:52 AM
From: Stock Puppy  Read Replies (1) of 39311
 
A big cause for lower back pain is tight psoas muscles.
Their origin is ... T12 to L5 vertebral discs ... the lower back essentially.
Any issues with those vertebral discs and tightness in the psoas (which is a common thing) will cause pain or discomfort.

An issue with stretching the psoas is that often to be effective, form is important - not just as an efficient stretch - done improperly the psoas just doesn't get stretched. It's not always easy to get right unless you know the tricks.

For example, one that is often done by runners usually incorrectly is the quad stretch (standing, flex leg and grab foot or ankle). It is supposed to stretch the psoas also, but runners usually have it poking out to the side (supposed to be vertical or inline with other leg) and hip slightly flexed (hip need to be extended - the more extension, the more the quads and psoas gets stretched). There are more hints to do it properly, but these are the major ones.

...

Another is tight QL muscles that support the back.

The back is mainly supported by the QL muscles (also some others in the back) and the abdominals (abs).
Quite often the abs get weak, causing the QL to do the heavy lifting (funny and it's true); they get overused, tighten up which puts strain on the vertrebra.
The way to fix it is to tone the abs, which also is not as easy as it sounds.
Often the reason that the abs aren't used is because the person doesn't know ho two activate them.
Learning can be a bit of a process.
So the proper exercises that hit the abs in the proper form are important.
Abs exercises done incorrectly tend to cause the psoas to do the work leading back to the first problem.
Many people think setups - while they do help the abs, it is _mostly_ a psoas exercise so other exercises are needed...
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