Did you know that one of the most common causes of lower back pain is actually caused by a weak posterior chain. The posterior chain is made up of the hamstrings, gluteals and lower back. Most of us sit all day long for work. This causes a few problems, first it causes our quadriceps (hip flexors) to become over active and tight. Second it causes our gluteals (hip extensors) to become weak and we end up losing hip mobility and function. Once your hips become weak and tight then your lower back has to work extra hard to compensate for your hips eventually leading to an injury. Here are three great exercises to strengthen your gluteals, improve hip mobility and build a great posterior chain (including a great butt).
Three Posterior Chain Exercises:
1. Kettlebell swings: Great for glute activation and hip mobility. They not only work the front muscles like the shoulders, chest and biceps; they also give your lower back, hamstrings and hips a great workout.
2. Deadlifts: A properly executed deadlift is the perfect exercise for strengthening your back and teaching hip hinging and properly mobility. This exercise also strengthens the hamstrings and lower back while improving posture.
3. Cook hip lifts: This exercise teaches your gluteals how to work properly and keeps your back in a safe position to prevent an injury. Watch this video to learn how to do the exercise.
If you or someone you know is suffering from lower back pain have them give our office a call today at (703) 912-7822 or visit us at Chiropractor in Springfield, VA.
Well said! I respect this post!
Well said! I respect this post.