Lower Back Pain

[esh]

I didn't know where else to put this, so if it's in the wrong spot, sorry.

My lower back has reasonable flexibility, so that's not the issue. The problem is that I think my abs are significantly stronger than my lower back (in all honesty, I train my abs much more directly and more frequently) and I think it has pulled my stomach forward, therein putting a lot of (hopefully unnecessary) pressure on my lower back and effectively ruining my posture. It's a constant discomfort, though it's alleviated by laying or sitting down.

Could this be the case? I plan on using the book to help strengthen my lower back and if anyone else has any suggestions, I'm certainly open to trying them out.

[Neal Winkler]

Too much low back flexibility can sometimes be a cause of low back pain.

I'm not sure what you mean by your abs being pulled forward. That sounds like anterior tilt of the pelvis, but strong abs pull the pelvis posteriorly.

It sounds like you are extension intolerant.

My best advice for you is to see a specialist.

[Cole Dano]

Triangle is right - abs which are firm will keep your stomach from pulling forward.

What kind of ab work are you doing and are you keeping a 'hollow' while doing it?

[esh]

Triangle is right - abs which are firm will keep your stomach from pulling forward.

What kind of ab work are you doing and are you keeping a 'hollow' while doing it?

L-sits, front lever progressions, and any other sit-up/crunch variations we do as part of the warm up for BJJ.

[Joshua Naterman]

He may have exceptionally tight hip flexors. Quad and hip flexor stretching may help, since most of what he is mentioning works those muscles quite hard and they will tighten up, creating some impressive anterior pelvic tilt and probably lordosis. As far as I know it's pretty tough to have one without the other.

[Cole Dano]

For Ab work i would recommend you add doing some hollow holds as they work the outer core while encouraging the hip flexors to lengthen actively.

As Slizz points out, the issue is very likely with the hop flexors. In addition to the Slizz's recommendations, i would add some of the work in Pete Egoscue's 'Pain Free'. The key exercise being to lie on your back with one leg straight on the floor and the other bend 90 with the foot resting on a chair. It sounds simple but it can help to unwind an over worked psoas which is most likely just what you need.

[AlexX]

Back pain isn't something that can be diagnosed without a proper assessment, a good physical therapist will be able to pin point your problems and fix them.

Here are some common causes of low back pain: tight hamstrings, tight hip-flexors, poor thoracic spine mobility, poor posture when sitting/walking, weak glutes, tight periformis muscle, poor hip and ankle mobility. The pain can be caused by two or three of these or, in some people who really neglect stretching, mobility and assistance work, all of them.

Stretching, mobility work, assistance work and foam rolling for the areas found to be tight/weak/immobile is the standard protocol.

[Joshua Naterman]

All true. There are so many things that can be going on. In my opinion, as most of the solutions can be self administered easily and safely, it is always worth trying the foam rolling, stretching, and relaxation exercises before spending money on physical therapy. Many times you will do the exact same things, only you'll be paying a lot for it. However, seeing a specialist is not a bad idea. Just don't get sucked into a spinal fusion operation!