This 5-Minute Leg Stretch Could Be Your Key to Relief.
Learn your pain pattern and how simple stretch targets extension-related back pain and helps ease discomfort in minutes.
- Why Back Pain Happens: Learn how tight thigh muscles and poor posture could be the hidden cause of your back pain.
- The Simple Stretch: Discover a 5-minute stretch to ease tension and realign your lower back.
- Beyond Stretching, Explore other critical fixes—like posture adjustments and daily habit changes—to address extension-related back pain for the long term.
Back Pain Relief Can Feel Impossible
Low back pain affects millions of people worldwide, making it one of the most common and frustrating health issues. Often, it feels like relief is impossible to find. Why? Because many treatment approaches focus on isolated symptoms or tissues—like discs or ligaments—without addressing the root causes of pain. Rick calls the your pain pattern.
Rick Olderman, MSPT, believes understanding the body’s interconnected systems is key to solving chronic back pain. In this article, we’ll focus on one overlooked but highly effective solution: a simple thigh stretch for people suffering from an Extension Problem—a typical pain pattern often responsible for chronic lower back discomfort.
Before trying the stretch, it’s essential to understand what an Extension Problem is, how it develops, and why it contributes to your pain.
What is an Overarching low back pain problem?
An Extension Problem occurs when the lower back arches excessively, straining the lumbar spine’s muscles, joints, and nerves. While a natural inward curve (lordosis) is normal, too much arching creates tension that can worsen back pain.
Common symptoms of an Extension Problem include:
An Extension Problem occurs when the lower back arches excessively, straining the lumbar spine’s muscles, joints, and nerves. While a natural inward curve (lordosis) is normal, too much arching creates tension that can worsen back pain.
- Pain that gets worse when standing for long periods.
- Discomfort while standing improves when sitting or bending forward.
Key Takeaway: “Excessive arching pain pattern in the lower back, known as an Extension Problem, is a common yet overlooked cause of chronic back pain.”
Why Do Extension Problems/Overarching Lower Back Pain Patterns Happen?
Extension problems often result from systemic imbalances rather than isolated structural issues. Some common causes include:
- Tight muscles: Particularly in the hips, thighs (quadriceps), and lower back
- Poor posture: A rigid "military erect" stance overarches the back.
- Walking mechanics: Incorrect gait patterns that deactivate key lumbar-supporting muscles.
- Ergonomic issues: Work setups, like poorly designed chairs or desks, that encourage arching.
- Emotional stress: Anxiety or trauma that manifests as muscular tension, particularly in the back and thighs.
This article will focus on one major contributor: tight quadriceps. Tight quadriceps often tilt the pelvis forward, increasing the curve in the lower back and intensifying pain.
Why Are Tight Quadriceps a Problem?
The quadriceps are a group of muscles on the front of the thigh that attach to the pelvis. When these muscles are tight, they pull the pelvis forward into a tilt,
increasing the lower back arch. Over time, this misalignment significantly strains the lumbar spine, exacerbating an Extension Problem.
Key Takeaway: Tight thigh muscles can tilt the pelvis forward, increasing lower back arching and worsening pain
A Simple Stretch for Extention Lower Back Pain Relief
One patient Rick worked with experienced severe pain after years of standing long hours as a teacher. Incorporating this stretch into her daily routine helped her reduce pain significantly in just a week!
Stretching the quadriceps can be incredibly effective for those with an Extension pain pattern challenge. Here’s how to perform this stretch correctly:
Instructions:
- 1. Set up: Find a firm, stable surface like a massage table, sturdy dining table, or weight bench. A bed can also work in a pinch.
- 2. Position yourself: Lie on your back and pull both knees to your chest.
- 3. Stretch one leg: Hold one knee against your chest with both hands. Slowly lower the other leg, bending its knee to a 90-degree angle so it drapes over the edge of the surface. Let gravity gently stretch your thigh. Hold for 30–60 seconds.
- 4. Reset: To reset your back, bring the stretched leg back to your chest and hold both knees for a few seconds.
- 5. Switch sides: Repeat on the other leg, noting any differences in flexibility or tension.
- 6. Repeat: Perform the stretch 2–3 times per side. If your thighs feel incredibly tight, repeat 3–5 times daily.
Pro Tips For Successful Low Back Pain Relief:
- If your legs feel heavy, rest your toes on a chair for support, then lower your heel to increase the stretch.
- Avoid forcing your leg down; let gravity and time do the work.
- After stretching, stand up and notice any changes in your back pain. Many people experience immediate relief!
Key Takeaway: Stretching your quadriceps can reduce lower back pain by correcting pelvic alignment and easing spinal tension.
Beyond Stretching: A Comprehensive Approach
While this stretch is highly effective, it’s just one piece of the puzzle. Addressing an Extension Problem often requires a multi-faceted approach, including:
- Posture adjustments: Develop healthy posture habits that don’t exacerbate pain.
- Strengthening weak muscles, Particularly those that stabilize the pelvis and lower back.
- Ergonomic fixes: Optimizing your workspace to minimize strain on your back.
- Daily habit changes: Learning better movement strategies for everyday tasks.
- Walking improvements: Correcting your gait to activate key muscles.
Key Takeaway: A holistic approach, combining stretching with posture and habit changes, can provide lasting relief for Extension Problems.
Here’s how you can get more help
- Read the Book Pain Patterns: Why You Are in Pain and How to Stop It, which provides a systems-thinking approach to pain relief. It is available on Amazon.
- Join Rick’s Programs: Sign up for my masterclass to explore step-by-step home exercises tailored to pain patterns. Use discount code “RickBlog20” to receive 20% off your order!
- Watch My YouTube Videos: I’ve made hundreds of free videos to help people solve their pain.
Final Thoughts from Rick
You don’t have to live with chronic discomfort. By addressing the root causes of pain, such as tight thigh muscles and poor posture, you can take meaningful steps toward relief.
Start with the simple stretch outlined here, and consider a comprehensive approach for lasting results.
Take control of your back pain today. You deserve to feel strong and pain-free!
Related Articles:
Fixing Your Back Pain: Why Back Pain Persists and The Pain Pattern That Causes it.
FAQs About Back Pain Solutions
When Should I Worry About Lower Back Pain?
You should seek medical attention if you experience:
- Numbness, tingling, or weakness in one or both legs.
- Loss of bladder or bowel control.
- Severe pain that disrupts sleep or daily activities.
- Pain that does not improve or worsen despite trying stretches or other remedies.
These symptoms could indicate severe underlying conditions like nerve compression or spinal issues.
What to Do When You Can Barely Walk from Lower Back Pain?
- Stop and Rest: Avoid activities that worsen your pain and find a neutral, comfortable position.
- Try Gentle Movements: Lie on your back with your knees bent and feet flat to ease pressure on your spine.
- Consider the Underlying Cause: If your pain is due to an overarching pattern, try the recommended quadriceps stretch to reduce strain.
- Seek Immediate Help: If the pain is severe, accompanied by numbness or weakness, or prevents you from functioning, consult a healthcare provider immediately.
How to Fix Overarching Back?
- If You Have an Extension Problem (Overarching Back Pain): Sitting or lying with knees bent is generally more comfortable because it reduces the arch in your lower back.
- General Advice: Alternate between sitting, lying, and gentle movement to prevent stiffness and promote circulation. Find a position that feels best for your specific condition, such as lying on your back with a small pillow under your knees for support.
How Do I Know If I Have an Extension Problem?
If your pain worsens when you stand, backbend, or lie flat on your stomach but improves when you sit or bend forward, you likely have an Extension Problem.
Can Tight Thigh Muscles Cause Back Pain?
Yes! Tight quadriceps can tilt the pelvis forward, increasing the curve in your lower back and causing pain.
