First of all, I have to explain that, although what is written in this article usually works, it is true that each case is different and may not remove the back pain. But if I can at least make your back pain get better, I’ll settle.
The problem of back pain comes from bad posture habits, which generate specific contractures and muscular loads, which cause the pain. To correct this and adopt good posture hygiene to improve back pain, I rely on three pillars: abdominal work, the flexibility of the thighs’ back, and the buttocks’ toning.
With these three well-understood and well-trained concepts, we will give freedom to our hips, preventing us from taking out the famous “chicken ass” and overloading our lower back.
With a well-done abdominal work, the abdomen will be toned, which will put the viscera in our abdominal cavity are in place. People with low abdominal tones tend to have a larger belly because their organs fall forward. And in this case, it happens like when a woman becomes pregnant. If the back were kept in the normal position, the woman would fall forward due to her weight. What the body does this time is to adapt to the new “forward weight,” arching the back and sticking out the butt. With some good abdominal exercises, we will be forcing our organs to stay where they should and, therefore, our back does not have to adapt to anything.
If we train the abdomen well but do not do the same with the buttocks, the back may be arched due to not having firm buttocks that fix the hips. It is also an essential exercise to tone the buttocks. So that the hips are placed in anteversion (the opposite of sticking out the butt), thus take pressure off the lower back.
It is useless to train the abs every day, kill ourselves to do squats or the bridge to work the glutes if we have muscles that pull the hips and force them to be with them outwards. If we don’t have a flexible part behind the thighs, we won’t let the hips move freely from the front to back. To do this, it is not enough to stretch while trying to touch your feet for 15 seconds (it all depends on your core). You must practice flexibility in order to gain it. You must do several exercises that stretch that part of the body, from touching the balls of your feet with your feet together to doing it with your legs spread, touching only one foot, etc.
In summary, with good abdominal work, some good exercises to tone the buttocks, and a good work of flexibility of the hamstrings, it is more than likely that the back pain will get better.