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The Number One Reason for Lower Back Pain in Back Bends
For a smooth, strong back bend with NO lower back pain you need hamstrings...
Kristina Canizares
August 21, 2024
By far the most popular complaint of folks training backbends is lower back pain. Even without the demands of back bending, lower back pain is monstrously common. In a backbend the risk for lower back pain increases, along with the demand for strong, precise technique.
Backbend pain is most common in the lower back (rather than mid or upper) because it is the least supported part of the spine and because it already naturally bends backwards.
In order to prevent lower back pain you need to have strong core muscles and a stable pelvis. A huge part of pelvic stability comes from the hamstring muscles.
Want to learn some of my favorite hamstrings training tools to help with pelvic stability?
We are one week closer to launching my new series on hamstrings health and mobility. There are four different programs depending on your needs and right now they are available for pre-sale at a discount until September 3rd!
The hamstrings are vitally important to performing the lift from bridge to a standing backbend since they are able to shift the weight forward without changing the angle of the lumbar spine and putting excess pressure on the lower back muscles.
The Role of Hamstrings in Pelvic Stability
Healthy back bending requires much more than just a flexible spine. In fact, folks with naturally bendy backs often plateau in their backbend training if they aren’t able to stabilize their backs enough to develop the flexibility in their hips and shoulders.
It is no coincidence that folks with naturally bendy backs also usually have tight hip flexors and sleepy hamstrings (see my earlier post on the relationship between bendy backs and tight hips for more info).
In regular standing positions, the hamstrings work to keep the hips in a neutral position by pulling the sit-bones (the ischial tuberosity for you anatomy nerds) down towards the floor. If you haven’t already read this post on the way that hamstrings work for regular posture, I recommend checking it out as a foundation for understanding the role of hamstrings in backbends.
The Role of Hamstrings in Backbends
When we are back bending we almost always want our pelvis to be in an posterior pelvic tilt.
I say almost because their are some stylized backbend positions that involve an anterior pelvic tilt but I consider these variations to be advanced moves that should only be trained after you have developed the fundamental strength, mobility, and control of your spine.
In the posterior pelvic tilt the hamstrings are shortened and the hip flexors are lengthened, making it an advantageous position for back bending
For the majority of back bending poses including cobra, bridge/wheel pose, and standing backbends we want that posterior pelvic tilt in order to lengthen the hip flexors and create space in the lumbar spine.
The primary muscle group that creates and supports that posterior pelvic tilt are the hamstrings! They are joined by the lower glutes and the lower abdominal muscles, but without the hamstrings that posterior pelvic tilt will be very difficult to hold in a backbend.
Cuing the hamstring muscles in a standing backbend opens the hips and protects the lower back by providing pelvic stability
Without that posterior pelvic tilt the center of gravity shifts into the lower back and the back muscles become compressed, leading to lower back pain.
If you are struggling with your backbends and feeling lower back pain, check in to see if you are able to feel and engage your hamstrings and experience the posterior pelvic tilt. It’s a great skill to have for flexibility training and life in general!
The program is available now!
Happy Bendings!
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