Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Back › Low Back Pain from squatting YET good hip mobility

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    • 09/23/2016 at 4:59 pm #71671
      AvatarChris Janeway
      Participant

      I always get really intense low back pain after squatting; however my hip mobility is pretty good.

      I have been working on the following mobs: hip capsule mob, couch, banded hip opener, pigeon. I have been working on these for some time now i feel a lot more supple, however; my lower back is absolutely fried.

      I can always get past 90 degrees on the standing bent leg raise test. However; when i go to put socks on sometimes i get severe low back pain because my back rounds instead of my hips being the source for moverment – considering the mobility work I do i cannot understand as to why i round so easily putting socks on. I know this is indicating something – i am just unsure as to what!!

      I have the supple leopard 2 book and the only things which I have not yet mobilised are the tissues of my low back, the side hip smash (because i cant seem to find the area to place lacrosse ball) and finally my gut.

      From what i have wrote above is there anyone who can help me out? I want to be able to squat and deadlift pain free again!

    • 09/23/2016 at 5:45 pm #76541
      AvatarPatrick Thomas
      Participant

      What is your squat technique like?
      Problem may not originate at the hip.
      Deviations in technique could be where it starts.

      Issue may originate at the ankle.
      Squat Quick Test: Is it Tight Ankles or Tight Hips? | Community Video

      IT band, glute, or tensor fascia lata, hamstring, QL tightness?
      Smashing the outside of your hip is less about a specific spot for the lacrosse ball.
      Freestyle the area you’ll know what needs attention once you start doing it.

    • 09/23/2016 at 6:12 pm #76542
      AvatarChris Janeway
      Participant

      I know my back pain starts because I can feel my back rounding as i approach depth which again is strange considering i can break 90 with the leg raise test

      I have recently just smashed my QL and can report that my back pain has gone down significantly however it is still present.
    • 09/27/2016 at 1:38 pm #76544
      AvatarChris Janeway
      Participant

      Just to report back – played with hip capsule mob and got good results, Pain from back elevated pretty quickly and squat and deadlift tekkers improved massively.

      Thanks for the help.

    • 09/28/2016 at 2:11 am #76546
      AvatarPatrick Thomas
      Participant

      Connor–
      Great to hear smashing the QL helped.
      Good you saw good results with hip capsule mobs.
      Has anyone taken a look at your squat technique?

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