Stretching Your Quads: The Secret to Relieving Back Pain 🦵🏽
Let’s just say all these things we do on the reg… sitting too long, sleeping in a weird position, or forgetting to bend our knees when picking up that box, all make us feel stiff. You know what the sneaky culprit is? Your tight quads. Yes, those muscles in the front of your thighs could be pulling the strings—literally—on your back pain.
Our immediate thoughts when our back aches is to relieve this by…drum roll please! Leaning forward (smh). “Let me go grab that walker for you ma’am.”
Here’s the deal. When you sit, your quads are in a shortened position, especially the rectus femoris, which connects to your pelvis. Over time, this shortened state becomes the new normal for your muscles, pulling on your pelvis and tilting it forward. This tilt, known as anterior pelvic tilt, puts extra strain on your lower back, causing discomfort and even chronic pain if left unchecked.
The good news? You don’t have to resign yourself to a life of backaches and tight thighs. Stretching your quads can help release this tension, improve your posture, and take the pressure off your back. The key is consistency and a few easy stretches you can incorporate into your day.
Start with a classic standing quad stretch. Stand tall, grab your right ankle with your right hand, and gently pull your heel toward your glutes. Keep your knees close together and engage your core to avoid arching your back. This simple stretch helps lengthen the quad muscles and counteracts the effects of sitting all day.
If standing isn’t your thing, try a lying quad stretch. Lie on your side and bend your top leg, grabbing your ankle and pulling it gently toward your glutes. This position keeps your spine neutral while allowing you to focus on the stretch. It’s perfect for those moments when you need a gentle reset after a long day.
For a deeper stretch, the kneeling hip flexor stretch hits both your quads and your hip flexors. Start in a kneeling lunge position, with one foot forward and the opposite knee on the ground. Tuck your pelvis slightly under and lean forward until you feel a stretch (I said feel a stretch, not pain) in the front of your hip and thigh.
Hold for 30-60 seconds and switch sides. As many rounds you have time for!
By incorporating these stretches into your daily routine, you can gradually release tension in your quads and reduce the strain on your lower back. Stretching not only alleviates current pain but also helps prevent future discomfort by improving your muscle balance and posture.
So, the next time your back starts acting up, don’t just blame your chair or your mattress. Take a moment to show your quads some love—they’ve probably been holding you back, quite literally.
*if you are unable to reach your ankles whether in standing or side lying, do not give up! I have linked a tool for you to be able to assist you until you get to that glorious point of full range of motion!
