The importance the quad and psoas play in lower back pain.
Lower back pain is one of the most common physical complaint. It can manifest in many ways, ranging from localized pain to searing sciatic pain radiating down the legs. One of the biggest complaints that go along with low back pain are tight hamstrings. This pain can be misleading.
Most of the time the hamstrings feel tight, it’s because the psoas and quadriceps (P&Q) are pulling them taught. When the P&Q’s contract they pull the torso down, most people don’t like to walk like Quasimodo so the try to stand up straight, pulling their hips forward, flattening their spine, adding tension to their hamstrings and lower back. This position compresses the discs, tightens all the surrounding muscles and can create low back pain.
So, what can you do about it? The long-term solution is to strengthen your core and glutes, but when you are in pain, strengthening something is usually the furthest thing from your mind!
Below are two stretches that can help loosen up the quads and psoas, these moves can take some of the pressure off the pulleys that are adding to your back pain.
The Lunge Stretch:
Go into a lunge position, grab your back foot and pull it toward your butt. If you can’t reach your leg, you can use a belt as an assist. As you pull your rear foot to your butt rock forward increasing the tension on the back quad and psoas. Hold each rock for 2-4 seconds then come out of them. Repeat both sides 8-10 times.
Split Squat Stretch:
Put one foot up on a chair (just your shoelaces) pull that knee as close to the chair as possible. The other leg should be in front at a 90-degree angle. Lean back holding the stretch for 8-10 seconds and then lean forward taking pressure off. Repeat 3-5 times.
Here is a video that shows you everything in a little more detail.
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