Yoga for you
Back pain and Disegaged Core Muscle
One big cause of lower back pain stems from the ribcage opening up.
This is a very common issue, that can lead to many different issues, but that being said, if you understand the mechanism and then strengthen your core, as well as other parts of your body, it is possible that you can fix multiple issues altogether!
Let’s take a closer look to understand how things are related and why they happen.
1. Anterior Pelvic Tilt & Ribcage Position
APT occurs when the pelvis tilts forward, causing excessive lumbar arch (lordosis).
This often leads to the ribcage flaring open, reducing core stability.
2. Core Engagement & Chest Tightness
With an open ribcage, the deep core muscles (transverse abdominis, obliques) become difficult to engage properly.
The chest muscles (pectorals) may tighten, pulling the shoulders forward and contributing to rounded shoulders.
3. Back Muscle Lengthening & Reinforcement of Bad Posture
The upper back muscles (rhomboids, mid-traps) are overstretched and weakened, reducing postural support.
The lower back muscles (erector spinae, quadratus lumborum) compensate by becoming tight, reinforcing the tilt.
Weak glutes and hamstrings fail to counteract the forward-tilted pelvis, maintaining the imbalance.
How This Becomes a Vicious Cycle
Tight hip flexors (psoas, rectus femoris) pull the pelvis forward.
Weak core muscles fail to counteract the tilt.
Overarched lower back and ribcage flare disrupt posture further.
As you can see on the right, posture imbalances can vary from person to person. However, in many cases, anterior pelvic tilt is a key factor triggering these issues.
In other words, by correcting anterior pelvic tilt, you can break the vicious cycle and restore proper alignment!
Fixing Anterior Pelvic Tilt
Strengthen core, glutes, and hamstrings (e.g., dead bugs, glute bridges).
Stretch hip flexors and lower back (e.g., hip flexor stretch, cat-cow).
Focus on neutral ribcage and pelvic positioning in movement.
To fix the anterior pelvic tilt, we need to strengthen the lower back!
Safe Methods for Lower Back Strengthening & Flexibility
To strengthen and stretch the lower back without discomfort or injury, focus on gentle, controlled movements that support the spine and improve mobility.
1. Strengthening Exercises (3 sets of 10-15 reps each)
Pelvic Tilts – Lie on your back, engage your core, and gently tilt your pelvis up and down.
Bird-Dog – On all fours, extend one arm and the opposite leg while keeping your core tight.
Bridge Pose – Strengthens the glutes, hamstrings, and lower back.
Dead Bug – Improves core stability while keeping the spine neutral.
Side-Lying Leg Raises – Strengthens hip stabilizers, reducing strain on the lower back.
2. Flexibility & Mobility Exercises (Hold each stretch for 20-30 seconds)
Cat-Cow Stretch – Enhances spinal mobility and reduces stiffness.
Child’s Pose – Stretches the lower back and promotes relaxation.
Seated Forward Fold (with bent knees if needed) – Loosens hamstrings, reducing lower back tightness.
Knee-to-Chest Stretch – Releases tension in the lumbar spine.
Figure-4 Stretch – Opens the hips, easing the strain on the lower back.
3. Core Activation for Spinal Support
A strong core is essential for lower back health:
Planks (modified or full) – Builds core endurance.
Side planks (with knee down for easier variation) – Strengthens obliques and deep core muscles.
Seated or standing abdominal bracing – Engages core stabilizers to support the lower back.
Would you like a structured routine based on your fitness level?
Contact me and I can customize your personalized weekly plan tailored to your needs!!