Tight Hamstrings, Lower Back Pain and the Unlikely Fix [In 4 Steps]

Woman with Lower Back Pain

Tight hamstrings and lower back pain are intimately connected. This is a complex topic that I will simplify for you here.

Here is how this happens in 4 steps...

1. When this happens in your lungs, something needs to expand to accommodate the expansion in your lungs.

2. If your ribs are too stiff to expand, the distribution of pressure has to go somewhere. That somewhere usually ends up in your belly.  So you end up doing this... (fast forward to the 0:30 mark to see the belly expansion)

When the belly rises and the chest does not, you are seeing ribs that are too stiff to expand. Belly breathing will cement that stiffness into your system. Promoting this style of breathing is a travesty to the health care community.

3. Now the abs must disengage to allow that pressure to be distributed out to the belly and you end up assuming the swayback posture...

Bad Posture that can be corrected with a great strength and conditioning program

Notice how her lower back is now being pushed forward and you can see the expansion in her belly to allow that pressure to have somewhere to go. Now we have a lot of compression in the lower back that will certainly lead to pain at some point.

4. When your lower back is pushed forward, your hips rotate forward as well. This pulls your hamstrings up and lengthens them. Notice in this picture how the hamstring lengthens when the pelvis rotates.

An imbalanced pelvis that leads to lower back pain

It's like a rubber band. When the rubber band stretches it gets tight

So how do you fix tight hamstrings?

How do you fix a painful lower back?

You have to start from the top. Find a way to make the rib cage expand when you inhale. Then watch the magic unfold. 

My training philosophy is all about getting back to step one. If you can make the source efficient, you can unlock your genetic maximum (genMAX). That's what my genMAX training model is all about. 

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