Just going to post my problem here and maybe someone recognizes it and can tell me what he did to fix it or maybe people can post suggestions, ideas and or advice.
Basically i think my Ql muscles are in pretty bad shape, everytime i do something that heavily involves my abs, my ql muscles will get really stiff and it gives me an annoying back pain.
My own theory is that i might have weak obliques and that everytime i need to use them i compensate with the ql muscles.
Anyway everytime i deadlift, squat, do planks etc my ql muscles stiffen up and are killing me.
I want to make a plan now to deal with this situation so all input is welcome.
You said yourself, you are over-relying on the muscles of your lower back for stability in your mid section. You have trained yourself to “brace” improperly.
Stand in a door frame. Put your hands on the door frame. Stand on one foot, then raise your other knee up. Like a “high knee.” Your spine should stay neutral. Your abdominals and obliques should work with your ql to keep you “straight.” If your lower back starts arching and your hips move around, trying to stabilise, BRACE!
Push your abs " out." Keep your back straight. Use the glute on the down leg to really drive your foot into the ground, and “twist” your foot out, screwing it into the floor. Use your abdominals, not your hip flexor to raise your opposite knee.
Sit on a box/chair/bench/coffee table with a band around your knees. Force your knees out. Seated abductions, or “bad girls.” Try some seated Psoas holds from this position, with the band for resistance. Do some bodyweight squats. “Inflate” your abs and obliques to keep your back straight up. Push your knees out. Feel how your hips/glutes/hamstrings support you. Notice how pushing your mid section out, takes pressure off your lower back. Instead of over arching and leaning forward, stay upright with your spine neutral.
Grab a dumbbell, then get in the half-kneeling position. Do some 1 arm shrugs, then pass the dumbbell to the other side and do 1 arm shrugs on that side. Then switch legs, and shrug with both sides from that position. Your pelvis will be shifting all over the place. Learn to use your hips and abs/obliques instead of just your lower back to stay upright. Do Palloff Presses and 1 arm cable rows from this position too.
Grab a dumbbell and do some 1 arm farmer’s walks. Keep upright! Keep your spine neutral! Push your abs out. Walk around. Then switch hands and do it on the other side.
Wear your belt on any exercise were you stand on your feet. Push your abs and obliques out into the belt. Like An awesome spare tire of strength and stability.