The funny thing is, the problem most likely is not your lower back but rather a number of other things. The vast majority of our population (not just EMS but Western culture in general) breaks down something like this:
Heeled boots/shoes:
- Leads to tightened calf muscles. This leads to issues of posture, gait mechanics and weight distribution. Also leads to restricted ankle/foot mobility which kind of has a snowball effect with the postural compensations. Any/all of this leads to compensations and deficiencies in mechanics of the knees and hips/glutes, which results in increased compensation of the back.
Constant/regular/prolonged sitting:
- Tightened hamstrings. Further aggravates the issues mentioned above.
- Tightened hip flexors. Further aggravates the issues above. Also, it's what plays a very large role in excess lumbar curvature due to the attachment sites of some of the muscles that make up the HF complex. So not only is the lumbar compensating mechanically, but it's doing so with structural deficiencies of its own as well. Plus those structural deficiencies create more postural issues and more mechanical deficiencies.
- Weakend abdominal/core. This includes way more than the "6-pack" abs. The core/trunk realistically includes the rectus abdominus (6-pack), internal/external obliques, transverse abdominus, spinal erectors and even the diaphragm. Essentially, the act of sitting with supported seats has caused all that stabilizing musculature to get lazy since it's not having to work as hard and/or as long.
- Slouched upper back/shoulders. Contributes to decreased shoulder and thoracic spine mobility as well as postural problems. Thoracic limitations - much like the hips/glutes/knees/feet - cause huge amounts of compensation and extra workload to be taken on by the lumbar. Also contributes to forward head/neck posture.
Here's my advice (I'm also a certified personal trainer) fix the deficiencies first. Workouts are not what are needed here. Not yet. Address the problem areas first - likely, we'll never fully resolve these but we can make large strides in correction and future management. Then ease in to a work out program.
Here's the easiest recommendation I can make....
Look into a book called
Original Strength (via Amazon or at
www.originalstrenght.net, there's even a YouTube channel). It's stabilization and movement restoration/improvement system. On the surface it may seem ridiculously minimal and too easy. But IT WORKS and the theories are sound. Take your time with the steps and progressions. Don't rush anything. Even the simplest things work well. It's all about consistency, frequency and repitition. In addition to that, work out stretching areas such as calves, hamstrings, hip flexors, upper chest/front shoulders. Another good resource you can utilize in conjunction with OS is a book called
Super Joints (check Amazon or DragonDoor.com).
Once you've made sound progress there, kettlebells (used correctly) are pretty awesome. Enter the Kettlebell (again, Amazon or DragonDoor). Get the book and DVD. Follow the Program Minimum for as long as needed.
