Low back · Folding at the low back
Bending from the low back
Every time the hips should fold, the lumbar spine flexes instead. Deadlifts, tying shoes, and picking up a child all become the same pattern.
Why it shows up
Hips that will not hinge, hamstrings that feel like steel cables, and a nervous system that trusts lumbar flexion more than hip flexion. Combined with a dumped pelvis, the discs take a job they did not apply for.
How it feels
- — A 'catch' when standing up from a chair
- — Soreness after any bending day, even light ones
- — The sense that you cannot keep a 'neutral spine' no matter how many cues you hear
On the table
Lumbar erectors in spasm, thoracolumbar fascia dense, hamstrings guarding. The hips often have more range on the table than they use in standing.
Drills
Full chain
Dowel Hip Hinge
Put the fold in the hips so the low back can stop being the hinge.
Breath & ribcage
90/90 Hip Lift Breathing
Quiet the breath so the low back can stop bracing.
Low back
Dead Bug
Keep the middle still while the arms and legs move — that is real core work.
Low back
Side Bridge
Build side-body endurance without grinding the low back.
Hip
90/90 Hip Switches
Own turning both hips in and out so the low back can stop making up for them.
Self-massage
Hip
Back-of-hip ball
Quiet the back of the hip so the glute can actually lift, instead of the low back covering.
Hip
Front-of-hip ball
Take the shout out of the front of the hip so you can tuck the tailbone without a fight.
Low back
Side-of-waist ball
Quiet the side of the low back without rolling the spine.