Many sciatica and back pain sufferers feel a constant urge to "stretch out" a tight lower back. However, using clinical tools like a dual inclinometer reveals a critical misunderstanding of spinal mechanics. When you perform a toe touch or a forward bend, the vast majority of that movement comes from your hips, not your lumbar spine. The lumbar spine has a finite range of flexion at specific segments. Attempting to push past this biological limit does not help muscles; it strains the ligaments and discs, potentially worsening herniated discs or instability.The sensation of "tightness" in the lower back is rarely a result of short muscles that need lengthening. Instead, it is often a neurological protective mechanism—a "brake" applied by the nervous system to stabilise a spinal segment that it perceives as vulnerable or injured.
By aggressively stretching (such as pulling your knees to your chest), you may be stretching the very ligaments that are trying to heal, engendering further hypermobility and perpetuating the pain cycle. The solution is not to mobilise the spine, but to stabilise it through core engagement and proper hip mechanics.
Key Topics Covered
đź“Ź Measuring True Flexibility: We demonstrate how to differentiate between hip flexion and lumbar flexion using inclinometers, proving that the lower back moves far less than most people realise.
🧱 Spondylolisthesis & Strength: A look at training with spinal slips (Grade 1 & 2). We explain why avoiding weights out of fear is counterproductive and how stability work is the best defence against progression.
⚙️ Spinal Fusion & Adjacent Segments: Discussing the mechanics of L5/S1 fusions and why the segment above (L4/L5) often becomes the new site of issue if hip mobility isn't addressed.
🛌 Morning Stiffness & Sleep: Troubleshooting why you wake up in pain. We discuss how inflammatory accumulation overnight—not just your mattress or sleeping position—contributes to that "locked up" feeling in the morning.