Hey Flexites,
Today’s piece is a small exploration into the mysteries of pelvic fault/mechanical low back pain.
As always: Don’t be afraid to see your MD/Chiro/PT if you think it’s serious.
As always: Ice
As always: Try and take a crack at understanding what went wrong, what’s still going wrong, and fixing it yourself. Don’t be a knucklehead. You may need outside help when the training is fierce. Even really good athletes tweak themselves sometimes. Why? We are elegant meat machines. But, still mostly meat.
Kstar
12 Responses to “Episode 128: The Pelvic Fault and Back Pain”
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Great video. I've got this exact issue and rolling on a ball helps a lot. Yet if i sit and bend forward the lower back gets super sore. Running with poles has also helped and not riding my bike so much.
This problem is now 2+ years for me.
Jeez, the number of times I could have used that over the years Kelly!
I have spent literally thousands of dollars getting exactly that problem sorted out over the last two decades. Part of it was a suspected herniated disk and I haven't had a serious problem since that was treated, but most of the incidents that aggravated the disk were exactly what this video could have fixed.
Hopefully I'll never have another incident of this, but if I do I now have a course of action to try.
I'll definitely be pointing people at this one.
Thank-you enormously.
Great Video K-Star,
Question (Directed at Kelly or anybody else that can answer/has had similar experiences): It seems that usually when I'm attempting most of the hip stretches (i.e. leg up on chair/bed) my hips consequently end up tighter the next day. This has been the issue particularly with my left hip. Any ideas what this could be/mean?
Coach,
When I squat or even dead hang from a bar, I get a distended belly (looking down from above, my stomach bulges out in right under my xiphoid process). It's like a wedge of air is trying to escape between my abs?
Even though I follow the mwod and Crossfit teachings, I still have abs that seem to turn off when doing abdominal activities (my hip flexors will be screaming, and my lower back will go into extreme lordosis).
I am frustrated becasue I teach High School PE, I do what I have been led to believe is right by my research, and yet I still struggle with a sore lower back and seemingly weak abs…
I am not going to blame this on my impending 50th birthday, 6 kids and 1 grandson, and the fact that I have been roofing on the side for 30 years…
Help me, Coach!
Brian
Question my dear K-Star,
It seems that I have anterior pelvic tilt. I read somewhere that the iliopsoas are tight, and that what cause the tilt. It also shortened the quadriceps muscle by pulling on them (I had tight quads for years even with hardcore stretching). The thing is traditionnal hips flexor stretch don't go ''deep'' enought, because I can do the 3 splits, so I assume that my hips are flexible. I think that it's all the psoas majeur, minor or the iliacus… Any idea how to hit them directly ? Any other info concercing what I may have would be SOOO appreciated!
Thanks!
KStar or anyone else for that matter,
I have been dealing with this very issue for a year and a half. I first saw the "hip reset" on youtube, tried it and it immediately gave me relief. I'm pretty good about managing the pain and tightness but the day after I squat or deadlift I always get pain in the SI joint, tightness in the right hip, inflamation-pain in the right hip flexor and what seems like a knot or pull in the groin or very high hamstring. After treating it very aggresively with the lacross balls, ice and strectching it is usually much better the next day.
The MWOD has made it possible for me to get the squat and deadlift moving up again.
My question is whether I can ever expect my body to be normal again or will this be something that I will just have to deal with the rest of my life?
Thanks, Tony
I've been doing your mobility stuff with the guys in the gym for about 3 weeks now – 10 minutes before they lift. Immediate improvement in form and weights going up. All good thanks. Duncan
Wow this post describes what's been giving me trouble for the last few years. Most of my problems occur with running. Any suggestions on some mobility things I can do before runs.
Thanks coach,
Torrance
Crimsonpa2009– Days specific to running are: Sept 12 Runner's Legs, October 9 Running in Overextension with Fixes and the Machine, December 24 Injury, Training Essentials, and Some Running. Ones that hit other areas would also help depending on the problems that you experience when running. Another contributing factor could be a breakdown in run mechanics.
Got to love a coach that can work obliquity into his daily speak.