Muscle tightness and weakness in the posterior chain of the lower body (i.e., the glutes, hamstrings, gastroc/soleus) can inhibit normal movement when performing functional tasks such as squatting or bending over. When this happens, compensations are likely to occur, which typically means more of a load placed on the lower back. Over time, this can increase wear and tear and create tightness and stiffness in the lower back.
If the muscles of the posterior chain are tight and reduce movement, then you can bet that they are also weak. A tight muscle is a weak muscle.
That means that if you are going to spend time stretching to improve mobility and range of motion, you also need to strengthen that muscle group so that it’s strong in that newfound range of motion.
How Do I Know If My Muscles Are Tight?
There are a few easy tests that you can do to test the mobility of your posterior chain.
To Test Glutes
Lay on your back with both legs flat on the ground. Now, bring one leg up with the knee bent and use your arms to pull that leg as close to your chest as possible before the opposite leg lifts off the ground.
If you are able to pull that leg past 90 degrees before the other lifts off the ground, then you are most likely not limited by the length of your glute muscles (the full range of motion is 120 degrees). This test also doubles as a good glute stretch (hold for 30-45 seconds).
To Test Hamstrings
Lay in the same position, and hold one thigh perpendicular to the ground with the knee bent. Now slowly extend the knee.
If you are able to fully extend the knee while keeping the thigh perpendicular to the ground, your hamstring muscles are not overtly tight.
To Test Gastroc
This is the big meaty muscle of your calf. Sit with your knees extended and pull your foot up towards your face, flexing the ankle. If you are able to pull your foot far enough towards you that it passes perpendicular to the ground, gastroc length is most likely not an issue (full range of motion is 10 degrees past perpendicular to the floor).
The same test can be conducted for the soleus muscle in a seated position with the knee bent, as in sitting in a chair.
If either of these muscle groups are tight/weak, stretch them (2-3 rounds of static stretching for 30-45 seconds per muscle), and strengthen them.
For strengthening the glutes, you can perform any manner of hip extension exercises such as bridges, squats, and step-ups.
For hamstrings, perform exercises such as hamstring curls or RDLs.
For gastroc/soleus perform heel raises both with knees extended and knees bent.
This is in no way a catch-all for low back pain, but rather one possible contribution. For a full assessment and movement screen, I would advise you to set up an evaluation with a licensed physical therapist. Book an appointment with a New York City physical therapist today!
