Decrease Back Pain, Lift A Personal Best By Creating Trunk Stability
Decrease Back Pain With Trunk Stability:
If you fail to create stability in the core, you disconnect your upper body and lower body and end up bleeding energy. Otherwise known as the premature butt wink. Cleaning this up is an easy way to decrease your back pain. A premature butt wink will place extra stress through your lower back and is commonly seen during the squat. When you excessively tilt your pelvis anteriorly or posteriorly, this is commonly known as the butt wink. The butt wink is a normal occurrence if it happens below 90* (when your bum gets below your knees). If it happens early it is considered premature.
The butt wink is actually a normal movement when going into a deep squat, but excess movement or uncontrolled movement will lead to pain and injury. One way I like to decrease back pain is to create tension through the trunk and help stabilise the pelvis is through diaphragmatic breathing. Through the use of controlled breathing, we are creating tension through our trunk without even having to think about it. Because who doesn’t like exercise we don’t have to think about?
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What is the diaphragm?
A dome-shaped muscular partition separating the thorax from the abdomen. It is connected to the rib and back, and when it contracts, it pulls the lungs down decreasing the pressure in them and thus making us breathe in. An easy way to decrease back pain is by using the diaphragm to create extra stability in your midsection.
So how do we know if we are using our diaphragm to its potential? Take a big breath in and hold it, did the majority of the movement come from your chest? or your belly? most people will notice most of the movement occurs around the chest and ribs. This means your diaphragm is getting lazy and we need to wake it up and make the most of its potential.
How to wake the Diaphragm up:
- Lay on your back, knees bent to 90* and feet flat.
- Place one hand on your belly and one hand on your chest
- Take a deep breath in through your lower hand (as if trying to poke your belly out when breathing in)
- and gently push down on the belly when you want to exhale.
- Repeat for 3-5 mins in the morning or evening
Breathing, Bracing and Your Squat:
- Set up in your squat stance (Find your perfect stance here).
- Take a deep breath in letting your abdominal muscles expand.
- Tense the abdominals as if someone is about to punch you in the stomach.
- Hold your breath whilst lowering into a squat.
- Breath out and as you return to the starting position.
- Repeat for 3 sets of 15 breaths
The Butt-wink is a normal part of a squat, but a premature butt wink is not. premature butt winking, not only decreases your strength but also increases the amount of stress you are placing on your lower back. If you need more help with your squat check out Back Pain When Squatting? Do you Even Squat Properly? If you need more help with your hip mobility when squatting we’ve got you covered, or move on to the other 5 fundamental movement patterns here.
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