Fix Your TILT! How To Correct Bad Lower Back Posture For Good!

Summary

In this video, Dr. Jared shares six effective exercises to improve lower back posture, alleviate pain, and address tightness in the hip flexors and lower back. By focusing on stretching tight areas and strengthening weak muscles, such as the lower abs and glutes, these exercises help unround the pelvis and straighten the back. Dr. Jared demonstrates stretches like the hip flexor stretch, knee-to-chest, and child's pose, along with strengthening moves like posterior pelvic tilts, reverse crunches, planks, and single-leg bridges. These exercises aim to enhance posture and relieve discomfort for long-term relief.

Takeaways

• 😀 Tight hip flexors and lower back muscles can pull your pelvis forward, contributing to poor posture.
• 😀 Weak lower abs and glutes fail to counteract this pull, worsening the curve in the lower back.
• 😀 Stretching tight muscles (hip flexors, lower back) and strengthening weak ones (lower abs, glutes) is key to improving posture.
• 😀 A kneeling lunge stretch helps lengthen tight hip flexors and improve pelvic alignment.
• 😀 The double knee to chest stretch is effective for unrounding the lower back and providing relief.
• 😀 Child's pose is a popular yoga stretch that can relieve tension in the lower back and promote a healthier spine curve.
• 😀 Posterior pelvic tilts help strengthen the lower abs and improve pelvic positioning, reducing lower back arching.
• 😀 Reverse crunches are excellent for engaging the lower abs and maintaining a neutral lower back position during movement.
• 😀 Planks, when done with proper pelvic alignment, help strengthen the core and stabilize the pelvis.
• 😀 Single-leg bridges target the glutes, which play a crucial role in pelvic alignment and lower back posture.
• 😀 Consistency with these stretches and strengthening exercises can significantly improve posture and reduce pain.

Q & A

What is the main goal of the exercises in the video?

The main goal is to correct lower back posture by stretching tight areas (hip flexors and lower back) and strengthening weak areas (lower abs and glutes) to help unround the pelvis and straighten the back.

What causes poor lower back posture, according to Dr. Jared?

Poor lower back posture is caused by tight hip flexors and lower back muscles, which pull the pelvis into a rounded position, and weak lower abs and glutes, which are unable to unround the pelvis and straighten the back.

How can you enhance the stretch for tight hip flexors?

To enhance the stretch for tight hip flexors, contract the glute on the side being stretched while leaning forward to deepen the stretch through the hip flexor.

What are the recommended stretches for the lower back?

The recommended stretches for the lower back include the 'Double Knee to Chest' stretch and the 'Child's Pose' stretch. These stretches help to increase flexibility and unround the pelvis.

What is the purpose of the posterior pelvic tilt exercise?

The purpose of the posterior pelvic tilt exercise is to help flatten the lower back and train the pelvis to stay in the correct position, engaging the lower abs for better posture.

How do you perform a reverse crunch, and what does it strengthen?

To perform a reverse crunch, start by flattening your back into the ground with a posterior pelvic tilt, then lift your heels up off the ground and lower them back down. This exercise strengthens the lower abs and helps maintain a flat back.

What are the key points to focus on when performing a plank?

When performing a plank, focus on keeping your back flat by engaging your lower abs and performing a posterior pelvic tilt. This helps train the core to maintain proper posture.

How long should you hold a plank during this workout?

You should aim to hold the plank for at least 30 seconds, but ideally up to 45-60 seconds, repeating the exercise three times.

What is the role of glute exercises in improving lower back posture?

Glute exercises, like the single leg bridge, help strengthen the glutes, which are crucial for supporting the pelvis and preventing it from rounding, thereby improving lower back posture.

How should you perform a single leg bridge exercise?

To perform a single leg bridge, lie on your back with knees bent, extend one leg straight, and engage the glutes of the other leg to lift your hips towards the ceiling. Hold for 3 seconds and then return to the starting position. Repeat on both sides for 10-15 reps each.