Low Back Ache, Back Pain – Quick Test | Community Video


This is a great functional test...We hear people talking about immediately getting low back pain, or a big ache when they sit in this deep position...

Here's a link to video with some mobs that will help you open up those tight hips.

Here's a link to a video with a few techniques that will help your low back pain (must be an m|wod Pro subscriber)

In this video: Kelly discusses a quick test to find out if your low back pain is caused by tight hips and short anterior  structures.



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25 thoughts on “Low Back Ache, Back Pain – Quick Test | Community Video

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  2. Andreas says:

    Hi K-star

    Can you elaborate. If you miss hip flexion end ROM and having difficulty anterior tilting your pelvis, how does that from a biomechanicaly standpoint conclude that the iliopsoas (that anteriorly tilts it) is short?

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  4. Jen says:

    Totally agree with the loss of end range hip flexion causing limitation/back pain in a deep squat. But I’m not sure I follow the logic of if your hips are MAXIMALLY FLEXED in a deep squat, how that puts the iliacus/psoas on tension. They are in a shortened position, no? If you are in a passive, resting position, how there is any anterior shear on your lumbar spine when you are essentially sitting in a kyphotic lumbar spine position (because your hips are maximally flexed, pulling you into posterior tilt, pulling lumbar spine into kyphosis)
    In the case of during a deep, active squat, I think it’s more a of passive insufficiency of the hip flexors to maintain anterior tilt/lordosis at end range hip flexion.

  5. Mack says:

    Ok. My problem is exact opposite. My back aches while standing, but feels amazing doing the Gelato test. What’s up now?

    • Jen says:

      Just not sure there is a difference, how can something that is not on tension cause any issues because it is too tight. Tight hip flexors tend to cause more issues in the upright or hip extended positions, because that is when tension is placed on them, and if they don’t have full extensibility they will pull on the pelvis and lumbar spine, resulting in that anterior shear. The two problems he points out (lack of end range hip flexion causing posterior pelvic tilt and tight hip flexors causing anterior tilt) I don’t feel like can exist simulataneously in a low sitting position. It’s either/or. You can definitely have both problems, they just express themselves in different functional positions is my point.

  6. Aaron says:

    Jen, I think what he’s getting at is that a muscle that is undergoing contraction, no matter what position it is in (shortened or lengthened) will produce tension. So because a loss of hip flexion causes posterior pelvis tilt in the deep squat, it falls on the psoas muscles (and erectors i’m sure) to prevent the lumbar spine from going into hyperkyphosis. It’s analogous to what happens to the suboccipital muscles in a person with anterior head carriage. The tension produced from the contraction of the psoas muscles in this shortened position causes shear forces on the spine and can contribute to low back pain. If hip flexion is adequate then the pelvis can maintain a neutral, balanced position at the bottom of the squat and then the psoas muscles will just be shortened and not contracting, or just minimally contracting.

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  10. WILLIAM OTOOLE says:

    Hip Pain and back pain are closely connected I think.. exercise can help but it can also make it worse too.. You just need to be careful.. Was the guy beeping you in the car?

  11. Darren says:

    If I’m misunderstanding you please elaborate, because what you said makes no sense. Lack of end range hip flexion cannot be caused by “tight” hip flexors. Lack of hip flexion would be caused by hip flexors not contracting enough. Also if you’re going to specifically bring up pain, more and more research is indicating that a lot of chronic pain issues have a huge psychosomatic, sensorysomatic and/or neuromuscular component to it. Meaning less to do with the actual tissues and joints, but more to do with various mechanisms of the nervous system. With out properly assessing someone you can’t assume their pain experience is due to something mechanical vs neurological.

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