The Role of the Glutes in Low Back Pain | 4min snip from The Tim Ferriss Show

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#675: Eric Cressey, Cressey Sports Performance — Tactical Deep Dive on Back Pain, Movement Diagnosis, Training Principles, Developing Mobility, Building Power, Fascial Manipulation, and Rules for Athletes

The Tim Ferriss Show

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The Role of the Glutes in Low Back Pain

Glutes play a critical role in hip mechanics, particularly in achieving terminal hip extension, which is essential for maintaining proper motion and reducing low back pain. A common issue seen in individuals with restricted hip extension is the tendency to overcompensate with lumbar extension, leading to increased motion in the lower back and fatigue. When glutes fail to perform adequately, the dominant use of hamstrings can result in hip joint irritation and potential pain. Rather than solely focusing on glute activation, it's essential to improve hip extension patterns for overall movement quality. Strengthening the posterior chain, including glutes and hamstrings, is vital for functional movement and biomechanical efficiency. Exercises such as various forms of deadlifts and kettlebell swings are effective for developing strength in these areas, promoting power and function in daily activities while minimizing injury risk.

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Eric Cressey (@EricCressey), MA, CSCS, is president and co-founder of Cressey Sports Performance, with facilities in Palm Beach Gardens, Florida, and Hudson, Massachusetts. He has worked with clients from youth sports to the professional and Olympic ranks but is best known for his extensive work with baseball players; more than 100 professional players train at CSP each offseason. He also serves as Director of Player Health and Performance for the New York Yankees.

Eric double-majored in exercise science and sports and fitness management at the University of New England and then received his master’s degree in kinesiology with a concentration in exercise science at the University of Connecticut. He has published books and video resources that have been sold in more than 60 countries. He regularly lectures both nationally and internationally, and his research has been published in The Journal of Strength and Conditioning Research. He serves as a consultant to New Balance, Proteus Motion, and Athletic Greens.

Eric has a free blog and a free newsletter on his website, EricCressey.com, and has a podcast at EliteBaseballPodcast.com.

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[06:08] The email responsible for this conversation.

[09:19] Why pinpointing the cause of lower back pain can be so challenging.

[20:22] Initial diagnosis through movement.

[22:59] How seemingly unrelated meds can exacerbate pain.

[24:38] Posture considerations.

[26:55] Addressing and correcting suboptimal patterns of movement.

[28:55] Resources for understanding movement screens.

[30:00] Ingredients that make up a lower back pain cocktail.

[34:42] Even with the greatest care, wear and tear over time is normal.

[40:19] Improving thoracic mobility.

[43:56] Conquering Quasimodo.

[45:14] Defusing deskbound damage.