People who have chronic lower back pain often suffer from what I like to call Butt Amnesia. This under appreciated syndrome is characterized by a butt (aka gluteus maximus) that fails to carry its fair share of the load during certain movements. Your gluteus maximus, being one of the largest and most powerful muscles in the body, normally helps you stand up from a bent over position, from a chair or from squatting. When your butt forgets to chip in, your back and hamstring muscles have to work harder. Hence, you may develop or prolong lower back pain.
How do you know if you may have Butt Amnesia? There are a few cardinal tell-tale signs:
- Your butt is flat. Your figure is not confused with a J-Lo derriere. Your spine and rear end seem to be one continuous structure much like the infamous Pink Panther.
- Your butt is soft when you make the muscles contract. Try this test. In a standing position, tighten your buttock muscles as tightly as possible. Holding the contraction, press in on the center of the muscles with your fingers and note the firmness. A gluteus maximus that is well tuned will be firm.
- You have an asymmetrical contraction. Lie on your back with your legs straight. Lay a dowel or other straight object of about 3 feet in length across your hips. Tighten your buttock muscles as hard as you can. The dowel should be level. If the dowel tilts, you may have a lop sided, forgetful butt.
If you have Butt Amnesia, what do you do? Wake it up with some focused exercise:
- Frequent tightening of the buttock muscles throughout the day helps. Hold the contraction for as long as you can and note the duration. Each day, add a few more seconds until you can hold a very strong contraction for one minute.
- Stand up from a chair while consciously tightening the buttock muscles. Sit back down but do not touch the chair. Return to standing and repeat. Men, aim for 40 repetitions in one minute and 20 repetitions for women.
Scientific research has proven that muscles respond throughout our life if given the proper stimulus. Muscles love to work (you may not, but your muscles thrive on it). Wake up the sleeping giant (aka the gluteus maximus) with some focused exercise. Your back will love you for it.
Make today count.
Doug Kelsey
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