Hey, lately I have been having this dull ache and pain on my right spinal erector in my lumbar region. The pain is very dull ,almost unoticebale but intensifies when I squat and deadlift or any bent-over exercises (my form is not the problem). My current warm-up consists of the anterior tilt workout that Mike R. outlines in “Fixing Your Force Couples”…ill post it here for quick reference…
Foam Rolling:
Glutes, hamstrings, calves, adductors, quads, TFL/ITB, peroneals (additional focus on glutes/hams)
Static Stretching/Activation:
1A) Doorway Hamstring Stretch, 2 sets of 20 second holds �?? paired with
1B) Psoas Activation, 2 sets of 5 repetitions
2A) Piriformis Stretch, 2 sets of 20 second holds �?? paired with
2B) Side-Lying Clam, 2 sets of 10 repetitions
Mobility:
Knee Hugs, Pull-Back Butt Kicks, Single-Leg RDL, Cradle Walks, Squat-to-Stand, Toy Soldiers
I also do a series of static stretches post-workout including psoas, piriformis, quad, ham and 90/90 stretch. The pain is not present until I begin lifting with any amount of weight and has caused me to cease lower body work (deadlifts especially). My best guess is that I have a strong imbalance somewhere ( I do a lot of sitting throughout the day) and I need to correct this.
My hamstrings are especially tight which might be the culprit but doesn’t explain why I only get pain on my one side. If anyone has any ideas and/or some suggested exercises or stretches I could really use your help. And also I have zero pain during single-leg exercises such as walking lunges and split squats. Thanks for your help
