My weird lower back shape-has anyone got this

justaday

ok so i'm wondering is there anything i can do to rectify my back shape? is it a deformaty?




btw im 15 and this really gets me down. nobody i know has a back shape like this.

squod

Don't think so.

justaday

don't think what?

DiarmaidGNR

I don't know if it a problem or not, my friends back is like that, he's 20, it doesn't bother him.


And to be honest i wouldn't have noticed anything if you didn't have an arrow.

Hanley

Looks like your pelvis has a bit of an anterior tilt to it, an ever so slight one anyway.



As far as I know, and I'm fully open to correction, it's mostly down to a weak TVA and dormant glutes. I've been working on correcting mine and the difference has been noticable. For one, my stomach looks a lot smaller cos it's not being jabbed out.

justaday

please man if you could give me advice i would love that. the thing is my mum says its 'nothing' but i would love to get if fixed


would getting my bf down under 10 per cent help the problem

littlefriend

Hi justaday,
probably not what you want to hear but whatever you are talking about isn't exactly noticeable so try not to stress about it. Practically everybody doesn't like something about themselves, this is just your thing.

squod

I don't think its deformaty, posture I'd guess too. The previous poster mentioned TVA (transverse abdominal). Likely that a physio could give you some exercises to strenghten a group of muscles and improve that posture.

amazingemmet

Hanley wrote: »

Looks like your pelvis has a bit of an anterior tilt to it, an ever so slight one anyway.



As far as I know, and I'm fully open to correction, it's mostly down to a weak TVA and dormant glutes. I've been working on correcting mine and the difference has been noticable. For one, my stomach looks a lot smaller cos it's not being jabbed out.

100% correct

Yours is one of the cases where I'd reccomend some pilates classes to help teach you how to sort it out.

the_syco

I'd blame posture. Maybe your bed? Is your bed flat, or have a dip in it, maybe caused by you sitting on the side of it?

justaday

ok well what i'm gonna do is just aim to get lean from now, try sort this out and then see how i am by june.

Hanley

justaday wrote: »

please man if you could give me advice i would love that. the thing is my mum says its 'nothing' but i would love to get if fixed


would getting my bf down under 10 per cent help the problem

In my experience, no matter how much fat I dropped I still had a bit of a protrouding bellah. The problem was compounded by a deadlift specialization phase which involved a hell of a low of lower back work and not much abs.

All I really did was some glute activation stuff (someone link him to Transform's vid there please?) and concentrated on sucking in my stomach and holding it for 15 seconds when ever I remembered - which could literally have been 20+ times a day. The way it was described to me was that it should feel like your stomach is smiling. I concentrated on sucking my lower abs in and up and holding that position. I can walk around holding that position now without too much hassle.

I'd imagine there's implications in regards to the effect all of this will have on your hip flexors tho, and I'm really not qualified enough to comment on it, so hopefully someone else will chime in.

amazingemmet

Hanley wrote: »

I'd imagine there's implications in regards to the effect all of this will have on your hip flexors tho, and I'm really not qualified enough to comment on it, so hopefully someone else will chime in.

It generally implies relatively loose hamstrings and tight hip flexors

justaday

could a physio or chiropractor sort this out?

Hanley

amazingemmet wrote: »

It generally implies relatively loose hamstrings and tight hip flexors

Anterior pelvic tilt's indicative of tight hip flexors? If that's the case, I guess it kinda makes sense when I think about it, and it's something I probably have a bit of an issue with at the moment too...

Any suggested exercises?

amazingemmet

justaday wrote: »

could a physio or chiropractor sort this out?

A chiro no but a physio could show you the same exercises as a pilates class but I think the classes are a better call as you'll have regular classes with an instructor there to guide and will work out cheaper then weekly physio.

amazingemmet

Hanley,

The best hip flexor stretch going is this imo but with the hands pushing down on the lower back top of the glutes junction and with the torso more upright

fatmammycat

Urgh OP, welcome to my world and mine is much more pronounced than yours.
Stretching and working my ridiculous hip flexors helped a great deal ( Will from Crossfit spotted the problem almost immediately and set me on the right track). I also do a lot of ab work thre days too, tension, plank, over head squats and lunges and holds like Hanley describes and while it hasn't really taken the curve out, the strenghtening core has reduced lower back twinges and given me a great deal more stability. I also noticed a reduction in the twingy pain I got in my left hip, something I used to get when running anything over 10 k. Good luck, hope the following helps some.
http://tighthipflexors.com/

Hanley

amazingemmet wrote: »

Hanley,

The best hip flexor stretch going is this imo but with the hands pushing down on the lower back top of the glutes junction and with the torso more upright

Ewww. Looks painful. Thanks dude, much appreciated.

JJayoo

Taken from T nation

" As I start to assess your physique, I find myself donning my chiropractor hat. I'm a bit concerned about the sharp angulation (hyperextension) of your spine in your upper, lower back — right about the level of the thoracolumbar (T12/L1) junction.

If my observation is correct, then that spinal joint is also likely to be hypermobile, which could cause problems down the road.
I suspect the root of this postural problem is your anteriorly rotated pelvis. If left uncompensated for, an anteriorly rotated pelvis would make you lean forward quite a bit.

We compensate by hyperextending our lumbar spine, or leaning back with our upper bodies such that we appear to be perfectly upright. But as you can imagine, this places an undue amount of stress on the lumbar spine, especially the facet joints.

In order to properly evaluate your posture, I leveled the photos. Doing so reveals that you do have a fairly significant forward lean when viewed from the side. This is likely your body's way of keeping itself from the pain and/or injury that would likely result from further hyperextension, most of which would occur where your body has already chosen a pivot point — T12/L1.

I'd start by reading my article called Pain-Free Lower Body Posture. That article will serve as a perfect baseline to help you understand what's going on and how to start to correct it. With you having a PhD in health and exercise science,
I have no doubt you'll soak up the information and probably even become quite the expert in lower crossed syndrome — a term that Vladimir Janda coined to describe an anteriorly rotated pelvis and the hypotonic/hypertonic muscular issues that accompany.
Although you're definitely going to need to do the standard "loosen your hips and lower back while toning and strengthening your abs and glutes" type rehab protocol for lower crossed syndrome, I suspect you'll need to place extra attention on anterior core stability"


http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_body_shop_vol_2
last guy.

kumate_champ07

I honestly dont see anything abnormal in that photo

Transform

justaday wrote: »

ok well what i'm gonna do is just aim to get lean from now, try sort this out and then see how i am by june.

getting lean is not going to change a dam thing about your back and excessive anterior tilt on the pelvis - pilates would help as would decent core work and learning to do a few pelvic tilts so you know how to engage the abs correctly

jaggiebunnet

man that's weird, I always thought I looked a bit odd when I was about 15/16 too for the same reason - I mean I knew I was odd but looking it was another thing entirely - checked last night as I never had paid it any mind for a long time and tbh I can't see it anymore, but interestingly I am having problems with my Hip Flexor when squatting and doing stretches similar to the one above seems to be helping.

Sangre

Recently found out about anterior tilt and I suspect I have it. Going to try and work on it. My hip flexors could do with some work as well.

I hear sitting a lot exacerbates the problem.

Doug Cartel

Your posture isn't perfect, but almost everyone with a desk job has this problem, and yours isn't bad enough to actually be noticeable.

One thing I'll add is that apart from the glute and hamstring work, you have to actually make a concious effort not to let yourself slouch into this position. Hold your head up with your chin tucked in, and make sure that your knees aren't locked hard when you stand. Everything else then kind of sorts itself out. Don't over do it though, as your back is supposed to have some curve, and your neck should be slightly slanted. Basically you should go by what feels comfortable and balanced, not appearance as this is very hard to judge yourself.

Yapamillias

Tight hip flexors pull your pelvis foward. Glutes are lengthened and weakened and moreoften 'lazy'. Abs are stretched giving you a 'fuller' mid section. amazingemmet has a great stretch for the hip flexors a few posts back. You can also pull the leg near the wall towards your waist to hit a specific quad muscle which isnt stretched during a normal quad stretch and may accompany the tight hip flexors. Glute activation exercises (hip extensions) and hip flexor stretches (see post previous) are great and can be done at home quite easily. Look into microstretching as there has been some very interesting research following its 'mainstream' publications.

ilovelamp2000

Hanley wrote: »

In my experience, no matter how much fat I dropped I still had a bit of a protrouding bellah. The problem was compounded by a deadlift specialization phase which involved a hell of a low of lower back work and not much abs.

All I really did was some glute activation stuff (someone link him to Transform's vid there please?) and concentrated on sucking in my stomach and holding it for 15 seconds when ever I remembered - which could literally have been 20+ times a day. The way it was described to me was that it should feel like your stomach is smiling. I concentrated on sucking my lower abs in and up and holding that position. I can walk around holding that position now without too much hassle.

I'd imagine there's implications in regards to the effect all of this will have on your hip flexors tho, and I'm really not qualified enough to comment on it, so hopefully someone else will chime in.

Re: the glute activation stuff.

I've been getting some treatment for similar issues to you lately Hanley, but for the benefit of the OP - one of the things mentioned to me was if my Psoas is particularly tight I'd have difficulty activating the Glutes (which I've had trouble with for a couple of years now).

A previous physio concentrated on the lower part of the hip flexor (completely ignoring the main part of the Psoas) and I got some pain relief from it but I still had poor glute activation. The most recent therapist has focused on the larger part of the Psoas and I'm getting some proper results from the treatment this time.

I think I'll be able to get back deadlifting and squatting properly soon enough.

Transform

Rosco1982 wrote: »

Re: the glute activation stuff.

I've been getting some treatment for similar issues to you lately Hanley, but for the benefit of the OP - one of the things mentioned to me was if my Psoas is particularly tight I'd have difficulty activating the Glutes (which I've had trouble with for a couple of years now).

A previous physio concentrated on the lower part of the hip flexor (completely ignoring the main part of the Psoas) and I got some pain relief from it but I still had poor glute activation. The most recent therapist has focused on the larger part of the Psoas and I'm getting some proper results from the treatment this time.

I think I'll be able to get back deadlifting and squatting properly soon enough.

just did vid on this solution so will post up soon and there are lots of good glute activation exercises but they are not going to matter if the hip flexors/psoas remain excessively tight and thus forcing more anterior pelvic tilt - foam rolling, stretching and ART or similar massage.

Transform

Ok so here is the video and will help along with foam rolling for the hip flexors and psoas -do the glute activation exercises also which i have done a few videos on now.

https://www.youtube.com/watch?v=Hm1KJ9OFifg

Hanley

Transform wrote: »

Ok so here is the video and will help along with foam rolling for the hip flexors and psoas -do the glute activation exercises also which i have done a few videos on now.

https://www.youtube.com/watch?v=Hm1KJ9OFifg

You're actually a complete legend.

BlueIsland

I have exact same issue with my back. I got a personal trainer there before xmas and he did different tests etc on my weaknesses and everything people have been saying here is spot on. weak glutes, tight IT bands and hip flexors. heb gace me correctional exercises two monts before xmas and my flexibility has improved so so so much. I literally was not able to do a bodyweight squat ( and I am a g.a.a player). My back is slightly improving but will take a few months. Juts type exercises tight it bands, hip flexors etc into google and ya can get yourself on track with five minutes of stretching each day!

Sangre

amazingemmet wrote: »

Hanley,

The best hip flexor stretch going is this imo but with the hands pushing down on the lower back top of the glutes junction and with the torso more upright

This really hit the spot today. Thanks.

Hanley

Sangre wrote: »

This really hit the spot today. Thanks.

+1

Brendygg

Hanley wrote: »

The problem was compounded by a deadlift specialization phase which involved a hell of a low of lower back work and not much abs.

Could you go into that a bit more please? Starting to deadlift and im finding it hard to get the arch in my lower back when begining the lift, this is more than likely due to tight hip flexors. Sound.

ilovelamp2000

Transform wrote: »

just did vid on this solution so will post up soon and there are lots of good glute activation exercises but they are not going to matter if the hip flexors/psoas remain excessively tight and thus forcing more anterior pelvic tilt - foam rolling, stretching and ART or similar massage.

Yeah I'm getting it sorted right now, it's going to take a couple more sessions but I'm getting there. The vid is excellent, thanks.

I'll probably be looking for a couple of sessions from you in a few weeks time along the lines of sorting this out for the long term if you've got any availability.

Transform

sure pm or email me when you get a chance and i can see what i can do

Colm_OReilly

Nice vid dude! Chances are I'll be stealing linking to it on CFIE soon.

Here's another article on glute activation may help you guys out, again props to Transform for giving me the heads up on it - http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

jaggiebunnet

Hanley wrote: »

You're actually a complete legend.

Could not agree more - cheers Transform!

Lil' Smiler

amazingemmet wrote: »

Hanley,

The best hip flexor stretch going is this imo but with the hands pushing down on the lower back top of the glutes junction and with the torso more upright

We use this stretch to enhance our gymnasts stretches for doing splits. Always works well. Can also do it with someone holding the leg to ensure that it's in a straight line with the knee.

Generally the guidelines to follow for having an anterior pelvic tilt (hip flexors tight and the antagonist, hip extensors are elongated and weak) are to:

• Strengthen the glute muscles
• Strengthen the ab muscles
• Strengthen hamstrings
• Stretch the hip flexor muscles
• Stretch the quads
• Stretch the calf muscles
• Stretch the low back muscles
• Stretch ITB / TFL

can also get some massage / myofascial work done if it's really causing a problem or to help with the work being done in the gym

token

Transform wrote: »

Ok so here is the video and will help along with foam rolling for the hip flexors and psoas -do the glute activation exercises also which i have done a few videos on now.

https://www.youtube.com/watch?v=Hm1KJ9OFifg

Nice one Transform. Colm told me to look up this post as I've a bit of this deal going on myself. Yet another corrective exercise to add to the list. I'm doing more bloody corrective exercises at the moment to improve my olympic lifting posture than working out! Ahh gone are the good days of hitting the posterior chain and out the door.

Vegeta

Just want to point out that this thread is fcuking great.

I never even knew this was a condition. I have horribly tight hip flexors due to sitting at a desk all day and will put some of this stuff into action to try and fix that and prevent further issues.

chocgirl

Vegeta wrote: »

Just want to point out that this thread is fcuking great.

I never even knew this was a condition. I have horribly tight hip flexors due to sitting at a desk all day and will put some of this stuff into action to try and fix that and prevent further issues.

It's not a condition, just a variation of what's normal.

John Mason

jaysis, so that is what is wrong with my back:eek:

a doctor commented on it about ten years ago but said it was nothing to worry about.

i wonder if that is the reason i cant stand for any length of time

Transform

irishbird wrote: »

jaysis, so that is what is wrong with my back:eek:

a doctor commented on it about ten years ago but said it was nothing to worry about.

i wonder if that is the reason i cant stand for any length of time

women can be more prone to it due to high heels

Beffy

For the life of me I can't see anything wrong with his back....

Lil' Smiler

Beffy wrote: »

For the life of me I can't see anything wrong with his back....

he has a slight curve in his lower back - most people do.

Beffy

Lil' Smiler wrote: »

he has a slight curve in his lower back - most people do.

I thought that was natural, ta!

Lil' Smiler

Beffy wrote: »

I thought that was natural, ta!

In a sense - no ones perfect

John Mason

Transform wrote: »

women can be more prone to it due to high heels

LMAO - i dont wear high heels ever:D

was thinking of making an appointment for the back people anyway, so will see what they say

token

This didn't affect me in the slightest until recently. Only since taking up olympic weightlifting really have I noticed I have some real issues keeping an upright posture when in a squat. Day to day it's no issue though maybe it might be when you get older?

Aesthetically I do remember though when I was 16 the last time I could see my abs though hopefully that will change soon that my stomach did protrude a tad.

**Timbuk2**

Glad I came across this thread! I have this, but I didn't really know what it was. It doesn't cause me pain or make it hard to stand up or anything, but it doesn't look as good as proper posture.

The video that Transform posted is excellent!