Quick background info: Lower back pain for 12 years dont know the exact cause, lately aggrevated by squatting and deadlifting mostly, had some injuries in the lumbar area, took my lifts down to very light weight now trying to fix my form, back gets aggrevated by the slightest technique mistakes. Also have lordosis, lower back is always very tensed.
Now i think my weak glutes and weak abs are at least part of the problem, so working a lot on them and this now has me a little confused, i tried to contract my glutes very hard during all lifts lately since i thought you were supposed to do that.
Because of my Lodosis i have become a little overobsessed with contracting my glutes everywhere.
I think Squeezing my glutes to hard puts my lumbar spine in a slightly rounded postion at least during the squat which aggrevated the pain.
For some reason i, because of my lordosis have put it in my mind that an extended lumbar spine is bad which i am doubting now, so one of my questions is is this true?
When i contract my glutes and my spine gets neutral obviously there will be some movement during the squat and it easily shifts to a little flexed curve which seems dangerous with heavier weight. So should i rather go for a little extended lumbarspine that might look a little too extended because of the lordosis.?
I tried yesterday to not focus on the glutes but put my focus on keeping my abs contracted during the whole squat and therefore my posture being solid and it feels better.
So what do you guys advise.. focus on the glutes contracting?
And another thing i am wondering is how do i approach the deadlift, spinewise?
I know obv the goal is neutral spine, but that is easier said than done for me and i think i dont fully understand what it means exactly regarding the natural curve which in my case is a bigger curve than normal. (basically neutral isnt natural for me which gves the problems)