The percentage of athletes or exercisers with lower back pain is a lot higher than it should be. More than 75 percent of Americans have complained of lower back pain at some point in their lives. Most people who have picked up a muscle magazine or two are quick to assume they need to strengthen their abs to help the lower back stabilize their midsection. In fact, it probably is not the part of the abs they assume, i.e. rectus abdominous, or the muscles that may appear as a “six-pack.” It is more likely a restriction in the transversus abdominous, the internal and external oblique structures, multifidus of the spine, or even the deep erector spinae, or lower back extensors/rotators. They may be correct in some cases, but more often than not, it is more complicated than that and the issue may require deeper investigation.

Let’s take a look at the hamstrings, or the back of the upper leg, below the gluteus maximus (butt). Do not assume that the origin of the problem is local, as it very well may be distant to the site of pain. The hamstrings function as knee flexors (bend the knee), they decelerate knee extension, and they also assist in hip extension. The latter function is where lower back pain may be concerned. The lower back has a natural curve or sway, otherwise known as lordosis, or the lordotic curve. Fitness professionals will ensure a neutral spine during most exercises to ensure that their clients maintain the lordotic curve. However, if our hamstrings are tight, or overactive, the lumbar spine (lower back) must compensate and break its alignment of lordosis to complete the desired movement, which is not biomechanically sound. Excessive pressure is placed upon the musculature of the lumbar spine (lower back) which will lead to pain.

The gluteus maximus (butt) muscles are, or at least should be, extremely powerful and should function in concert with surrounding structures to complete desired movement patterns. However, if the glutes are weak, or inhibited, the lower back may very well take the punishment. More often than not, it is not a strength issue, so much as a neural issue. Neural meaning, related to the CNS (central nervous system), is what signals muscle fiber activation and recruitment. It is our coordination and ability to utilize each muscle group in its proper way. For example, on a bicep curl, the CNS will send a signal to the biceps brachii to contract in order to flex the lower arm toward the shoulder to move the external load that is most likely held in your hand. Anyway, if the glutes are not properly signaled by the CNS, another muscle, or group of muscles that have a similar function as the glutes will fire, and compensate for the lazy glutes. This phenomenon is known as synergistic dominance, and is far from an even trade off. In this case, the hamstrings and lower back compensate. To go from a position of hip flexion, for example, bent over, to an erect position, the glutes should play a large role. If not, the hamstrings and lower back take on the full load which can lead to eventual pain.

These are many other origins of back pain. My suggestion is to seek the guidance of a Lifestyle Family Fitness Certified Personal Trainer to help you pinpoint your origin of pain. Until then, I recommend you keep your hamstrings and hips flexible, again, this is not the only “prehabilitative” measure.