THE POWER OF STRECHING
Protecting Your Low Back Starts with the Pelvis
Stretching is often overlooked — seen as optional or reserved for athletes. But in reality, it’s a vital part of long-term musculoskeletal health, especially when it comes to protecting your lower back.
At the center of this discussion is your pelvis — the key junction between your spine and your legs. It’s not just a static platform; the pelvis is constantly influenced by the muscles that attach to it, especially the hamstrings, hip flexors (like the iliopsoas), and the iliotibial (IT) band.
Here’s why that matters:
The lumbar spine isn’t designed to be a hyper-mobile compensator. It should be stable, supported by strong core muscles and balanced posture. But when the pelvis is being held due to tight muscles, the lumbar spine is forced to move more — often in ways that are inefficient and eventually damaging. Over time, this can lead to disc irritation, joint dysfunction, or chronic low back pain.
Stretching = Longevity
Regular stretching helps restore muscular balance around the pelvis. Lengthening the hamstrings, hip flexors, and the lateral structures like the IT band helps the pelvis stay neutral, yet mobile——taking pressure off the lower back and reducing the risk of injury.
A Few Key Areas to Stretch Regularly:
• Hamstrings (to reduce posterior pelvic pull)
• Hip flexors (especially the iliopsoas, to reduce anterior tilt)
• Glutes and piriformis (to keep rotation balanced)
• IT band and TFL (to minimize lateral pull and knee issues)
Bottom line: Stretching is about more than flexibility — it’s about protecting the structural relationships in your body. A mobile pelvis supports a stable spine. And a stable spine is a pain-free spine.
I would love to talk about this in more detail.