Low back pain in military personnel is the common injury. It affects a huge number of people and can put a damper on your training plan. What most people don't know is that in many cases, 15 minutes of dedicated work can help them feel much better.
There's no quick fix for this type of injury, but you can make your life easier with simple exercises and workouts, whether you're military or civilian.
Whether lower back pain is due to nerve compression in the spine or simply misalignment, we can relieve lower back pressure by treating tight tissues.
Lower body crossover syndrome is when the quadriceps/hip flexors and lower back muscles are tight and shortened and the abs and glutes/hamstrings are weak and elongated.
This combination tends to tilt the pelvis forward, which compresses the lumbar vertebrae and increases pressure on the spinal nerves. To counter the effects of Lower Body Cross Syndrome, we focus on stretching and releasing the lower back muscles and quadriceps/hip flexors.
To treat lower back pain as effectively as possible, we follow a three-step step-by-step treatment.
Warming up tense fascia/muscles
Surprisingly, a car pad is a great way to keep fabrics warm and mobile. Fascia and muscles stretch best when warm. So perform a full body warm-up or simply warm up the area with the pad before performing stretching and self-massages.
Once the tissues are warm, we can do a better job of releasing adhesions, knots, or weak spots in the hip and lower back flexors. Focus on the quadriceps, psoas, lower back and glutes/piriformis. Be careful when rolling your lower back, and if something is causing a big increase in symptoms, it's best to avoid it.
Stretch the hip flexors
Once the tissues are warm and the knots have been loosened, it's time to stretch the hip flexors (which is important for relieving pressure in the lower back). While doing this, focus on maintaining a neutral lumbar spine and not letting the lower back arch.
Lumbar traction is often beneficial for compressed nerves and sciatica. Using an actual lumbar traction device is ideal, but you can also get some relief with this super band variation.
You can do this anytime, but I like to do it once everything is relaxed and stretched out. Besides the lower back, this variation can also relieve tight hips and ankles.
If you suffer from lower back pain, I encourage you to try the workout exercises listed above.