Get a Better Butt to Get a Better Back
Did you know that a weak butt can cause low back pain? It’s true! Find out more about how to get your butt into gear and get rid of your low back pain for good.
Ben Greenfield
One of my friends recently hurt his low back doing some basic exercise movements. He was out of commission for a week! Another athlete who I coach has been having trouble riding his bicycle because his back just keeps hurting after a few minutes on the bike.
Both of these guys have something in common: They sit for long periods of time at work.
Now you probably already know that sitting compresses your spine and contributes to low back pain – but that’s really nothing that a few good hip flexor stretching breaks or a standing workstation can’t fix.
The underlying issue with back pain, however, is ultimately a weak butt. And this problem is more serious and takes a bit more work to fix.
Why does a weak butt cause back pain? The answer is simple: If your butt muscles are “turned off” (as can happen with long periods of time spent sitting), then the curve in your low back becomes more severe, your low back muscles have to take over much of the postural work the butt muscles would normally provide, and you tend to use your low back rather than your legs to move, stand, squat, lunge, sit or do any other potentially back harming activity.
So what’s the solution?
- Get a better butt. Do lunges, squats, kickouts, and other butt strengthening activities not just once per week, or in the occasional workout, but every day. I actually make it a goal to stop and do 10 body weight squats when I feel my butt turning off. The Wall Facing Squat is the best variation because it forces you to push your butt out.
- Try foundation exercises, from a book by the same name written by Peter Park and Eric Goodman. I’ve been studying the book’s 10 different exercises to turn on your posterior chain (AKA, your butt) and have noticed an enormous difference in my own rear health.
- Avoid high heels. Ladies, these foot killers turn off your butt in a flash. And if you need more convincing, here’s 3D evidence of the other nasty things high heels can do to your feet.
Do you have questions about how to get a better butt to get a better back? Then leave a comment over at Facebook.com/GetFitGuy!
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