Lower Back Exercises for Pain Relief: Stretches
On the path to physical freedom, you are going to have to address the limitations in your joints and tissues. Stretching, a word that makes me want to cringe, is the easiest answer to turn to for lower back pain. “Stretching,” in reference to adding length to specific muscles and connective tissues is a misunderstanding of your goal.
On the Physical Freedom Pyramid, Mobility and Stability is the link between the nervous system and strength and conditioning. Why? Without downregulating the nervous system, it is difficult to access your soft tissues. Without changing the soft tissue, you will be layering strength on top of movement dysfunction and streamlining your way to pain and injury.
To make this clearer, let’s define a few relevant terms. Joint health can be simplified into one simple term: Optimal Range of Motion.
- Optimal Range of Motion is the degree of flexion, extension, and rotation an unimpaired joint is designed to have.
- Mobility is the term used to describe the joint’s ability to move freely through this optimal range.
- Stability is your ability to control the joint within these optimal ranges.
Too Much or Not Enough
Mobility and stability are not mutually exclusive. They must work together and a shortfall or excess of either will lead to lower back pain and injury.
How to tell if you need mobility or stability?
The simple test of bending over to touch your toes illustrates the relationship between mobility and stability. Optimal range of motion for the hips and spinal flexion means your fingers can graze the top of your toes. If you cannot touch your toes, you lack mobility. If you can to palm the ground with ease, you have a stability issue. Although palming the ground looks cool, it is a sign that you are unable to create tension in the glutes and hamstrings. As you bend over, instead of controlling the joint with muscle tissue, your body defaults and stretches the connective tissue, causing instability in the pelvis.
Movement Flow > Static Stretching
The beauty in understanding the relationship between mobility and stability is training them simultaneously. This is in contrast to static stretching, where the goal is to continue pushing further into the stretch, often leading to too much mobility, neglecting stability.
Through dynamic stretching – aka movement flow – you can incorporate the base of the Physical Freedom Pyramid, the nervous system, add mobility and stability training, and develop postures that strength the connective tissue.
In my quest to eliminate joint pain, I developed a morning routine. This routine walks you through the Physical Freedom Pyramid to increase mobility and stability in joints. This morning routine has made a massive difference in my health. I am pain free for the first time in years.
It has helped me immensely. I love it so much that I am giving it to you for free through the link below.
Get in there. Join me and start your path to pain free today.