How to Reduce Back Stiffness Post-Workout
If you leave the gym stiff, you are sure to come back stiff. This is a common theme in regards to lower back stiffness when working out. Most Americans tend to get to the gym in just enough time to warm-up and complete their workout before leaving. However, the cool-down is one of the most important and overlooked pieces of your exercise routine! Let’s talk about some easy exercises you can perform at the end of your training session to reduce lower back stiffness, keeping you healthy, mobile and strong for your next workout.
Hanging Exercises
Hanging exercises are a great way to “decompress” the spine. However, I want to help you change your mindset from decompression to restoration. After loading the spine with extension-based movements such as squats or cleans, it is important to restore natural movement in the lumbar spine and pelvis to decrease stiffness. Utilizing a thick strap or a pull-up bar to create a hang, will allow you to unload the lumbar spine and promote mobility through the hips and pelvis. Once you are in the hanging position, walk your legs into a neutral position below the torso. Slowly rock your hips in all directions to restore natural, pain-free mobility! Spend 2-3min in this position to promote optimal change.
Posterior Pelvic Tilt
The posterior pelvic tilt is one of my favorite exercises to lengthen the lumbar spine, stretch the deep lumbar flexors and create movement in the sacral region. Lying on your back with knees bent (hooklying position), take a deep inhale through the nose while in neutral. As you exhale through the mouth, rotate the pelvis towards your face, which will create the sensation of a braced core and flattening of the lower back. There will be slight pressure above the sacrum, which should always feel good! Perform 10 repetitions for a 3-5second hold each. This exercise can also be done with feet up on the wall, to create additional lengthening through the posterior chain.
Deep Squatting
Another great way to restore pelvic movement and reduce lumbar stiffness is to enter a deep squat post-workout. Sit into that position (comfort is key) and move your pelvis in all directions to mobilize the hips. Be sure to work into every direction multiple times and coincide these mobilizations with deep breathing to lengthen the lower back musculature. Performing a posterior tilt in this position will help to round the lumbar spine, which aids in positively gapping the joints, stretching the spinal extensor muscles and creating movement in the deep lumbar stabilizers.
If you find yourself leaving the gym stiff more often than not, you could be setting yourself up for future injury or mechanical breakdown. Contact the experts at Restore Physical Therapy by clicking the button below to setup a FREE Discovery Session! We will perform a free movement screen to determine any movement discrepancies and help structure a great program to lead you towards a healthy, positive lifestyle! Do not wait to be in pain to fix your movement patterns. Let our doctors restore your body and improve your life!