Butt overpowering my back

[chico1st]

ok this is wierd but i started to lift about 3 months ago and now i always feel like my back is caved in ( like scholiosis ). Is it possible that my butt is overpowering my back and abs?

If i flex my butt the problem is solved but its annoying to have to flex everywhere i go.

has anyone else experianced this?

 

[min0 lee]

Pics?

 

[KelJu]

3 solid years of training has changed my posture to where my back is always securely arched. Many of my back problems have gone away because of it. Most chairs I sit in, my back doesn't touch the back of the chair because I am sitting on my butt with my back arched.

That arch is the best position for the spine to be held at, because it helps prevent back problems. The result is my ass sticks out and jacked up. Some people call it jut butt, and I have noticed many people in the gym have this from training proper form on deadlifts, squats, and glute exercises.

 

[Witchblade]

Actually if your butt sticks out a lot and your back is caved in you might have an anterior tilt of the pelvis and that's bad.

Usually that happens when your glutes and abs are too weak and your quads are too strong and your hip flexors are too tight.

 

[Hoglander]

Witchblade, can you post a routine for woman or write a book on it for women because babes like that are SO HOT!

 

[Blooming Lotus]

It's funny you mention that. When i first came back and started looking at women competing in bodybuilding and posing, knowing the difference, i noticed the same thing myself.

Another good call Witchblade, but I think further to that, it's a matter of - and particularly lower - spine alignment ( being the pelvic titling requires those vertabrae to facilitate the movement) whilst performing squats and abdominal exercises. .and even chest and leg exercises and so on.
I seem to be mentioning this here a fair bit recently but here is a link to a search on the nuetral spine. dictionary definition neutral-spine + pilates - Google Search

It is a term used in callesthenics and together with what else those programs have to offer, and interms of other form adjustments that help improve one's posture and asthetic appeal and exercise efficiacy and long and short term safety if that 's a consideration, I highly recommend the investigation.


p.s. lol @ the small ask above..

Blooming tianshi lotus.

 

[CowPimp]

An excessive arch in the lumbar spine (Lordosis) is usually characterized by an anterior pelvic tilt, as stated by Witchblade. This is not good. Some arch is good, that is called a neutral spine. Too much means your lumber spine is hyperextended all the time. Usually the hip flexors (In particular the psoas), erectors, and maybe even lats are all tight. On the flip side, the glutes, abs and deep stabilizers of the trunk, and maybe even hammies are weak, inhibited, or lack sufficient resting muscle tone.

 

[Mags]

How do we know if our spines are fucked or not then?

 

[chico1st]

hmmm i only do squats for my quads and deadlifts for my hamstrings, so i dont think the glutes would be too week since my glutes get worked in both those exercises.

blooming lotus was mentioning that it could be my form during squats and such, so ill try to squeeze my butt in more when i do those.

i wont be too worried though because i might just be in neutral spine position now
now I'm invincible

 

[KelJu]

An excessive arch in the lumbar spine (Lordosis) is usually characterized by an anterior pelvic tilt, as stated by Witchblade. This is not good. Some arch is good, that is called a neutral spine. Too much means your lumber spine is hyperextended all the time. Usually the hip flexors (In particular the psoas), erectors, and maybe even lats are all tight. On the flip side, the glutes, abs and deep stabilizers of the trunk, and maybe even hammies are weak, inhibited, or lack sufficient resting muscle tone.

My hip flexors are very tight. I have to stretch my groin and hip flexors for about 10 minutes just to squat and deadlift without ripping my legs out of socket. But I don't have continuous back pain anymore, so I assumed I was better off. I don't think my hamstrings are weak, but they may be tight. If I think I have a pelvic tilt, how do I correct it?

 

[Stewart14]

My hip flexors are very tight. I have to stretch my groin and hip flexors for about 10 minutes just to squat and deadlift without ripping my legs out of socket. But I don't have continuous back pain anymore, so I assumed I was better off. I don't think my hamstrings are weak, but they may be tight. If I think I have a pelvic tilt, how do I correct it?

reverse crunches

pelvic bridges

prone supermans?? (I think)

 

[KelJu]

reverse crunches

pelvic bridges

prone supermans?? (I think)

I'll have to look that stuff up, but I am interested in correcting this if you guys say it will cause problems later.

 

[Blooming Lotus]

I like the term Pelvic Bridge.. try working from that position and feel the difference in both your abs your back and flexors. that's what I'm talkin bout.

Blooming tianshilotus.

 

[Witchblade]

Look at the FAQ. There's a topic about your problem KelJu.

 

[CowPimp]

My hip flexors are very tight. I have to stretch my groin and hip flexors for about 10 minutes just to squat and deadlift without ripping my legs out of socket. But I don't have continuous back pain anymore, so I assumed I was better off. I don't think my hamstrings are weak, but they may be tight. If I think I have a pelvic tilt, how do I correct it?

Remember, some arch is good. Lumbar lordosis is natural and healthy. It's when it becomes excessive that it's an issue. It's not a problem I try to address unless: the posture is grossly out of whack such that I think it may be an issue in the future, the person experiences symptoms of said postural distortion (Low back pain, knee pain, etc.), or they show movement dysfunction according to the imbalances in the kinetic chain outlined for a give postural distortion.