24 Aug 2020

By Victoria Athey BSc MSc MCSP. Physiotherapist and Sports Massage Therapist at 360Athletic

Are you one of the many suffering with lower back problems?

Yes? Well to be fair it is so common it’s pretty hard to find someone that hasn’t experienced some back pain or problems in their past. This blog is here to let us at 360 Athletic begin to help you GET OUT OF PAIN and UNDERSTAND WHAT PROBLEMS CAN LEAD TO LOWER BACK PAIN.

Common Cause of Lower Back Pain

Although ‘bad posture’ is the regular answer and ‘posture correction’ the regular quick fix solution to lower back pain this isn’t exactly true. Instead the cause is usually a sedentary lifestyle (too much sitting for too many long hours) and weak muscles in our ‘posterior chain’ as a result.


What is the Posterior Chain?

This is the powerhouse of the human body or if you like the foundation. Included are our largest and most powerful muscles. Unfortunately, due to extended sitting (desk jobs are a big cause here) these muscles become less activated, less used and consequently weaker as they are muscles designed to whole you upright!

Main Muscles of the Posterior Chain:

Spine Supportive:

  • Erector spinae
  • Multifidus
  • Quadratus Lumborum

Lower Limb Supportive

  • Calves
  • Hamstrings

Trunk Supportive

  • Glutes
  • External Obliques
  • Trapezius
  • Posterior deltoids

Most Common Problem & The Solution

Weak Glutes!!!

Problem: Sitting leads up to be in a flexed hip position with no activation of our biggest posterior chain muscles (glutes) as we are supported by the chair instead. This is a problem as the glutes primary role is extension of the hip and stabilisation of the hip. This imbalance can often lead to lower back pain.

Solution: Therefore the main thing I would focus on is waking up your glutes – that sedentary lifestyle has likely caused them to become weak and lazy. A really great exercise for this is the Bridge:

For more great posterior chain activation I would encourage you to add in the following exercises to your fitness program:

  • Prowler Push
  • Barbell Hip Thrust
  • Clams
  • Deadlift
  • Squat or Wall Sit
  • Good Morning or Romanian Deadlift
  • Lunges

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If you need further help, advice or are even just a bit overwhelmed and unsure where to start? 360 Athletic is the place for you! Please get in contact with us, we would be delighted to use our expertise to help you. Our exceptional coaches are the best of the best and work alongside our physiotherapy team to ensure your programming is perfect for your goals and to get/keep you out of pain!

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