Often times mild chronic lower back pain can be traced to the lack of hip extension one may have. This could be a muscular and/or joint limitation. Both of these can be addressed at the same time and three dimensionally.

The lower back pain is likely to be caused by compensatory hyper-extension of the lumbar spine to make up for the lack of hip extension. A number of activities can cause this pain such as rising from a seated position, walking or anything that requires hip extension (mostly everything).

First step is to stretch the hipflexor group three dimensionally. If we were to stretch the right hip it would look like this: (written in vertical logic)

LWI(R) L knee flexed at 30degrees R knee at O degrees

Pelvis

anterior->R lateral L lateral-> R rotational L rotational

drive (push)

LWI(R)

Or written the long way:

stride stance wider then hip width apart right leg back with foot turned in, L knee bent and R leg straight

The pelvis is what you are driving with to get the stretch

first drive anteriorly then R/L laterally and third R rotational/L rotational

Now you know why we use vertical logic

If one of these motions reproduce the discomfort then you have effectively assessed a limitation. Do not continue to drive in that plane, instead choose the other two that are comfortable. Remember progressively tweak the stretch until you are able to stretch in all three without pain.

Strengthening: Which follows every good 3D stretch

XXX

R leg

Posterior lateral w/internal rotation @ R150

lunge

XXX

Chris Poljacik