A Good Stretch

As with most articles I write, the idea for this article is spawned from receiving the same question on numerous occasions regarding a similar physical problem from a client or gym member.  It usually takes the question to be asked about 30 times before the light bulb goes on and I say “Hey – maybe I should write an article on that!”

This question definitely falls under that category:  “What’s a good stretch for…?” (Finish that question with back, shoulder, hamstring, hip, etc. – I’ve heard them all countless times).

Now, if you’ve read my stuff before, and you know my affinity for pointing out all things that are time wasters in a gym, you know what’s coming:

Stretching a muscle after it’s become injured, sensitive, or spasm oriented is a misguided waste of time.   Instead, you need to find the source of the problem that makes the muscle tight in the first place, and address that first.

When I get asked, “What’s a good stretch for my tight lower back?” What I hear is,

“What’s a good bucket to put under the leak in my ceiling?”

Say it with me folks, the issue is not what bucket you’re using – the issue is your ceiling needs to be fixed.

Same thing applies to the human body – you shouldn’t be focusing on stretching a tight muscle after it’s given you problems.  Instead, find out what’s making it tight in the first place, and fix it.  Treat the problem - not the symptom of the problem.

As usual we can apply the following to any muscle group, but for discussion’s sake we’ll use the “tight lower back how do I stretch it?” example, because that seems to be very common.

In almost every case, a muscle that has become tight and spasmodic, is over working to compensate for a weakness elsewhere.  In this case, the spinal erectors, along with the dozens of other small muscles in the lower back, typically compensate for weak glutes and hips.  If the glutes and hips are not strong enough to propel the hips forward during walking, running, standing, etc, the body will recruit assistance from synergizers (nearby muscles to aid in the movement).  In this case, the muscles of the lower back start to pull more than they’re designed to, as a compensation for weak hips and glutes.

Imagine yourself getting off a chair – do your hips push you up like they’re supposed to, or does your lower back pull you up?  If, over time, your back starts to pull instead of your hips and glutes pushing when you stand, walk and run, your back will tighten up as a result of performing more work than it’s designed for.

So now we have a person whose hips and glutes are weak, and their back is tight as a result.  So the question to the class, is; “What is a stretch for the lower back going to do in this case?”

“Probably very little” is the correct answer from the person in the back of the room!  Stretching the lower back in this case is the equivalent of putting the bucket under the leaky ceiling.  It may provide temporary relief, but little more than that because it doesn’t address the problem.  The lower back will continue to compensate for the glute weakness, and continue to create tension in the back.

So then the obvious answer to this dilemma is to strengthen the hips and glutes.  This will get the hips and glutes to drive the hips during both every day movements and exercise, and eliminate the need for the lower back to assist and become over worked and tight.

Obviously, this is a simple concept, but not easy to implement.  That’s where a good fitness professional comes in handy.  Get back to me with any comments or questions – thetrainingrim@gmail.com

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