OK, so there is no such thing in life as a quick fix, and there are countless causes of back pain.
A bad back can vary in its level of pain from the mildly annoying to the downright debilitating, but experience has taught me that there are a few common links to most back pain and over the next few weeks we will be examining a few of those is this blog.
Without a doubt, the most common form of back pain is the one-sided back pain that is almost always related to restricted hip mobility. Most notably the lack of hip external rotation and a concurrently limited range of motion at the hip extension. If your hip doesn’t externally rotate sufficiently, it is very common to compensate by rotating more at the lumbar spine. If you don’t have a decent level of hip extension, the typical movement pattern overcompensation occurs with hyperextension of the lumbar spine. Both will cause one-sided back pain problems.
It has been estimated that at least 80% of lower back pain problems are a result of extension – rotation syndrome, and yet the blunt truth is that much of this pain could be alleviated with the prudent use of a few simple prehab/rehab movements that really work on your hip mobility and stabilise the lumbar spine. My own favourite course of action for dealing with one-sided back pain is to work on the soft tissues of the hip and leg regions with a firm foam roller (if you weigh over 250, OK 265 at the time of writing!) and a cricket ball. It’s bloody painful, but very effective – just ensure that you target the key areas of the TFL/IT band, quadriceps, adductors, piriformis, and gluteus medius. Many of you will also find some nice relief from literally sitting on a cricket ball and massaging the sore spots on gluteus maximus too. It may look a bit odd if your better half catches you wiggling about with face contorted half in relief and half in agony, but in the long run, you and your back pain will feel far better for it!