22/10/2018
Good Morning lovely people! Quick info here on lower back health, as its something we should never have to put up with.
One of the most common complaints I get when I train people is Lower back pain in dead lifts, kettlebell swings, squats and other lower body exercises but especially the above mentioned. Its usually due to poor form not necessarily too much weight, most people can lift quite a bit in a deadlift if taught right form early on.
The simplest fix for lower back pain is usually a small adjustment in the direction of your pelvis. An anterior tilt is a position where you arch in your lower back through out the movement but especially at the down phase of a deadlift, placing all the weight in your lower back and not even working the muscles that a deadlift should work like your hamstrings, glutes and upper to mid back, instead it puts all the force where you feel the pain in yo back. So you guessed it anterior pelvic tilt can be left to Beyonce and them twerking teens.
Proper form can be achieved by a slight posterior tilt as you lower to the ground, in other words tilting forward through the hips, that then takes the pressure off your back, engages the core muscles ( keeping lower back safe) and engages the glutes ( which you would have felt very little with an anterior tilt) Strong glutes ( bum cheeks) and strong core = supported lower back. Try that next time you deadlift a small adjustment makes a big difference. If you are not sure ask someone who knows! Have a happy Tuesday! 😜🙈🙊🤜👍✌✌🙌
