Trouble Back Problems
Genuinely people with troubled backs use their backs more, they walk, sit, stand and lift using mechanics that increase back loads. Many of them have stronger backs but are less endurable. They tend to have more motion in their backs and less motion and load on their hips. Exercise to enhance the integration of the gluteal muscles will enhance back function while sparing knees. Hip flexor mobility is also needed as shown in Figure 1
Figure 1: Lunging with the arm directed overhead helps differentiate and target psoas from iliacus during hip flexor stretching. Hip extensor patterns are simultaneously trained on the opposite side of the body. When this exercis is performed as walking steps, hold the posture for 2 seconds and pulsing the arm upward through the core, then taking a step and repeating, it becomes a facilitator and a good “warm-up” exercise.