Back pain? Fix your hamstrings
If you’re like the many people that have purchased our Low Back and Hip Rehab Protocol, then you know that I love RDLs.
If you haven’t purchased it, then you may not have any clue what I’m talking about. That’s easily fixable. Subscribe now and you can download at the end of this article.
Just as a refresher here’s a video of an RDL.
I’ve had an influx of patients that have been having back pain with the RDL and the deadlift. I discuss the deadlift here
When you have pain with a specific exercise, the trick to make the pain go away is to help you FEEL something else. The way to make back pain less is to instead make you feel
quads
hamstrings
The RDL is obviously a hamstring exercise, so here’s how to feel MORE hamstring and LESS back pain doing RDLs.
#1 “Keep the big toe knuckle on the ground”
For some reason there are people that think they need to keep their weight in their heels when doing RDLs. The thought is that engages more glutes, but that is not the goal here.
The goal is hamstrings
(and adductor but that’s a story for a different time)
So, you need to keep the weight in the MIDDLE of the foot, so “keep the big toe knuckle on the ground”
As you bend forward, it should feel like you’re gonna fall over. Your brain will kick in a give you more hamstring activation.
You’ll feel more hamstring, less back.
#2 “Slide your butthole up the wall”
This is my most vulgar cue and i’m waiting for someone to report me to HR, but it’s undeniable in how it engages the hamstrings.
When you hinge forward, you want the hips to ROTATE. That rotation “unrolls” the hamstrings.
Another way to visualize this: At the bottom of the movement, your butthole should be pointing to the spot where the wall touches the ceiling
A common cue is “push your butt back” or “shut a car door with your butt.” This is fine, but if you have stiff hamstrings this just gives into the stiffness.
Sliding the butthole up the wall forces you to CREATE movement in the ideal spot.
You should FEEL
increase hamstring on the way down
your toes grip the ground on the way up
glutes “finish” the movement
Why does my back hurt doing RDLs?
The reason is easy - you move TOO much in the back, not enough in the hips.
What causes someone to move too much in the back?
Fear - I find those with chronic back (and neck) pain to be stiff from muscle guarding since they are always “waiting” on pain to happen
Posture - your low back is overly stiff or overly flexible
Poor body awareness - you don’t know where you are in space
So, like I stated before, if you FEEL it in your back, I need cues to make you FEEL it somewhere else.
This usually makes your pain stop.
Also if you’re ready to take control of your back pain grab our Low Back and Hip Protocol Below.