Professional Viewpoint
Do you suffer from lower back pain? Could kettlebells help? Read what Ronald J. Tyszowski writes about Lower Cross Syndrome - a key cause of lower back pain in many Western cultures.
Dr. Ronald J. Tyszowski
DC Chiropractic Physician Clinical Staff
Women and Infants Hospital
Lower Cross Syndrome is epidemic in western society because most people append a large percentage of their time sitting. This can cause tightness and hyperactivity in the hip flexor group (iliopsoas etc.) Through a process known as reciprocal inhibition (defines as the contraction or activity of one muscle group inhibiting the contraction or activity of the antagonist muscle group), the hyperactive or tight hip flexor group can actually inhibit the hip extensor group, most importantly the gluteus maximus. This imbalance then produces a secondary effect during walking. Since these people are unable to produce hip flexion with the gluteus maximus they begin to substitute the low back extensors. They in turn become tight and hypertonic and through reciprocal inhibition inhibit the abdominal muscles. Thereby producing a “big gut, no butt” scenario (usually added by poor diet and no exercise). Lifting and walking using primarily the low back extensors cause an increase in biomechanical stress in the lumbar spine producing chronic pain, osteoarthritic degeneration and disc herniation.
A key challenge to anyone treating low back pain is how to correct this dysfunctional pattern. What is amazing about the kettlebell swing is that is as if it were specifically designed to correct the pattern that causes Lower Cross Syndrome. Proper swing technique involves lowering the kettlebell via lumbar spine neutral hip flexion and then producing power via lumber spine neutral hip extension (aka the hip snap). This simultaneously stretches and relaxes the hip flexors, activates and strengthens the hip extensors (particularly the gluteus maximus), and teaches lumbar spine control.
Additionally the secondary part of the swing, abdominal contraction at the apex of the swing facilitates and strengthens the abdominals and relaxes and stretches the lumbar paraspinal musculature; a fantastic win/win scenario.
