Got a Bendy Back and Tight Hip Flexors? Try this Short Workout
Five years ago I wrote a blog post titled The Curse of the Bendy Lower Back that laid out many of the difficulties facing people with a naturally bendy lumbar spine. One of the most unpleasant consequences is shortened, weak, painful hip flexor muscles.
This phenomenon has been well documented. In 1979 Dr Vladimir Janda coined the term “Lower Crossed Syndrome” to describe the postural condition where the back arches and the pelvis tilts forward. This results from and further contributes to tight muscles in the lower back and the front of the hips, and lengthened muscles in the abdominals and glutes/hamstrings.
At the root of the problem is inefficiency. Our bodies are designed to move from a stacked spine where the S-curve rests directly on top of a vertical pelvis and very little muscle is required to hold us up. When our spine is not neatly stacked the muscles and connective tissue have to work much harder to hold us up, resulting in angry, resentful, tight muscles.
In the case of the bendy lower back, the spine pulls the pelvis into a forward tilt (and sometimes the pelvis pulls the spine). This makes the back muscles have to work very hard to hold up our upper bodies, and compresses our illiopsoas, the largest and deepest set of hip flexor muscles. It also aligns us in a way that makes it our quadriceps muscles over work and makes it harder to use our abdominal muscles and glutes. Left unchecked over time this creates chronic postural problems, tightness, and pain.
I’ve had a pretty severe case of Lower Crossed Syndrome for most of my life. I do exercises every day to counter its effects and it has decreased my back and hip pain and increased my hip mobility. I’ve also seen these exercises help other people with the same issues, so if you’re in the same boat, perhaps they will prove useful for you too!
The video below contains specific exercises that I find useful, but here are some guiding principals that can help you design your own workouts and adapt your current workouts to make sure that you aren’t reinforcing your imbalances.
1. Know Your Dominant Muscles and Try to De-emphasize Them
For many folks with bendy back issue, the quadriceps muscles are bossy as hell. When designing your exercises, find ways to reduce input from the quads in favor of the illiopsoas, glutes, hamstrings, and core muscles. Basically, anyone but the quads. It may mean going lighter with your effort in order to find those quieter, shyer muscles.
2. Just Because a Muscles is Tight Doesn’t Mean it’s Strong
The back and hip flexors do not want to lengthen. They may feel tight as a bridge cable, but that doesn’t mean those muscles are good at contracting either. Often those muscles are just stuck at one length, not getting shorter or longer. When that happens, I recommend working on contracting the muscles first, before trying to stretch them. It is easier to make a muscle contract than relax, and once you get them to contract they gain some confidence and are more amenable to relaxing and stretching.
3. Just Because a Muscle is Long Doesn’t Mean it’s Weak
Those glutes and abs may be stuck in a long position, but that doesn’t mean they aren’t strong in a long position. When I was doing backbends all day my abs were very strong, they just didn’t want to get shorter. The key to making sustainable change was to get away from the crunches that I was used to and find exercises that forced me to use my abs when they were in a shortened position, with my spine in forward flexion. This resulted in lots of shaking, and some sustainable improvement in my bendy back issue. Putting a squishy ball or pillow under the hips for ab work is a great way to start.
4. Changing Posture is a Daily Practice
Posture doesn’t change overnight. It’s likely you’ve had this posture imbalance for much of your life so doing exercises once in a while isn’t going to make a noticeable difference. Changing posture and maintaining that change means doing exercises to address the imbalance almost every day, possibly for the rest of your life. But hey, at least you’ll always have something to do.
For my fellow hyperlordotic (bendy lower back) friends, I hope that some of these tips and exercises are useful for you. I know many of you may be dealing with back and hip pain, and all I can say is that there is hope for relief with consistent dedication to this small, undramatic, exercises.