Lose The Ass-Back To Get Your Ass Back

What Is An Ass Back?

An ass back is a terrible condition that’s sweeping the nation causing back erectors to look like giant steel rods and prevents those with the condition from using the peach emoji to describe their rear.

Along with the limitation of emoji use many individuals who have an ass-back have lower back pain when the move, especially when they extend their hips because they are using their back to extend rather than their butt. This is a functional movement issue and can lead to chronic low back pain, loss of stability in the hips, and it will put more stress on the synergistic muscles that should aid in hip extension not be the primary force for hip extension.

How Do I Know If I Have Ass-Back

There are a few different ways to determine if you have the dreaded ass-back.

You can test by:

  • Lay flat on the ground facing the ceiling, if your low back is significantly raised above the floor and you cannot hold the position comfortably for a few minutes you may have an ass-back.
  • Use a mirror or a coach to check your hip hinge. Do you round at the back on the way down and extend through the low back when you bring your hips through (ribs will be raised) you may have an ass-back.
  • Do you stand with an anterior pelvic tilt which is an excessive lower back curve with the ribs flared up? You may have an ass-back.
  • Does your lower back light up when you do any repetitive movement that involves bending over and hip hinging back up (Ex: Deadlift/Burpee/KB swing/picking up items off the ground/standing up out of a chair)

If you experience one or multiple points listed above it’s likely you have an ass-back

How Do I Lose My Ass-Back

I get it you’re upset because you want your low back to stop hurting and gain the ability to use that peach emoji, thankfully the ass-back has a cure, you can do the following to RECLAIM DAT ASS!

  • Hip hinge drill with PVC maintaining all points of contact (head-upper back-low back-butt) to help you hip hinge correctly.
  • Dead bugs which will aid in core strength to prevent any hyperextension
  • Glute Ham bridge and bench hip thrust, you can add a band around the knee to make the glute turn on. This will help you to hip hinge and get the glutes to fire, just make sure when you do this drill the core stays engaged. Imagine a line from your shoulder to hip, and you do not want to break that line!

You Got The Ass Back Congrats

Make sure you continue with drills to aid in proper hip hinge mechanics and getting the butt to work, not the back. It’s also important to realize that when you do a workout that involves a lot of hip hinge work GO SLOW move well before you move fast. You may actually find that moving well makes the workout a lot harder than moving fast.



Stop Moving Wrong

Before I go any further the 3 people in the photo above do move well, they just all happen to be sitting in their right hip….

This may sound creepy, but I know how you stand, walk, drive and sleep. In the human body, there are chains of muscle that work together to drive movement, of these many chains some are likely overactive due to muscular site attachment and neuromuscular function.

It is probable you:

  • Sleep on the right side or you may lean to the right in any sleeping position with your left leg turned out.  You may also have the left knee further out than the right knee (in a bent knee position)
  • Drive with your left leg turned our (with knee bent or with knee straight) and a slight rotation to the right
  • Sit back in your right hip or forward in your left hip and with a small rotation to the right (this includes left foot turned our right foot turned in)
  • You may not notice but… walking in your right hip shortening the swing time of your right arm

The Chains (A Basic Overview)

The two chains I will briefly talk about are the brachial chain (specifically the right one) and the anterior interior chain (specifically the left one). The brachial chain (BC) has an influence on the neck, shoulder, and breathing dynamics. The anterior interior chain (AIC) affects the pelvic girdle position, torso position/motion, spinal position/movement, ribcage position, and the position of the knee and ankle joints.

Needless to say, these two chains of muscle have a significant effect on our body movement.  This overactive right BC and left AIC cause a torso to rotate to the right and the weight to be shifted into the right hip usually with the right leg slightly turned in and the left leg slightly turned out. It is not that moving into your right hip is bad, what’s bad is not being able to shift IN AND OUT of the right and left hip

Why Knowing Not To Move Like This Is Important

If you repeatedly sleep, drive, walk, and stand like this that is a lot of time drilling one specific motor pattern into your head, and since this is the popular pattern you will perform motions that require better mechanics to perform well and avoid injury. For example, it is not good for performance and injury prevention to sit in only the right hip for lifting, running, biking, other daily activities, and sports. So chances are you like to do one of those things so if you want to stop the pain when you run or perform better on the field of sport, being able to shift into both hips is important.

Shift into both hips can help you avoid injury and play better. If you want to learn more visit www.posturalrestoration.com or youtube/google search PRI exercises.