Tightquadriceps muscles(quads) often occur when people sit too long in the same position.
Regular movement keeps your quads flexible by continually extending (lengthening) and flexing (contracting) them.
Inactivity causes the quads to stiffen and become short.
Science Photo Library / Science Photo Library / Getty Images
This compresses the spinal column and back muscles, leading to inflammation, muscle fatigue, and chronic pain.
Or, you may compensate byshifting positions in your chair, only making things worse in the long run.
One of these is therectus femoris musclewhich starts at the lower spine and crosses around the hip.
fizkes / Getty Images
This, in turn, pulls the pelvis and hips forward.
To compensate, the lower spine will start to curve inward.
This exaggerated curve is referred to aslumbar lordosis(aka “swayback”).
Jan-Otto / Getty Images
In addition to lower back pain, lumbar lordosis can make you stand with your stomach pushed out.
On rare occasions, severe lumbar lordosis can cause a loss of bladder or bowel control.
To reduce back pain and reverse lordosis, you oughta focus on your quads as much as your spine.
HAO ZHANG / Getty Images
This will help keep you stable.
To do the kneeling quad stretch.
The trick to doing the camel pose is to avoid overextending yourself.
AleksandarGeorgiev / Getty Images
Lurati AR.Health issues and injury risks associated with prolonged sitting and sedentary lifestyles.Workplace Health Saf.
2018;66(6):285-290. doi:10.1177/2165079917737558
National Library of Medicine MedlinePlus.Lordosis - lumbar.
International Sports Science Association.How to release tight quad muscles in two simple steps.
Ankit Sah / Getty Images
2017;17(8):1180-91. doi:10.1016/j.spinee.2017.04.034
Been E, Kalichman LLumbar lordosis.Spine J.
A Systematic Review with Meta-Analysis.Int J Environ Res Public Health.
2021;18(4):1936. doi:10.3390/ijerph18041936
