The squat, which should be one our most natural movements, is often a problem for many people. Poor technique can be seen in athletes, gym rats, weekend warriors, desk jockeys and couch surfers. My job as a chiropractor/athletic therapist is often to treat injuries but at the same time lessening the risk of re-injury is also important. The squat is a regular part of my assessment. Poor mechanics in the squat may indicate reduced mobility in the hips and ankles or poor stability in the knee and lower back. One of the common problems is the butt wink.
The Butt Wink
The butt wink, or posterior pelvic tilt, results in the lumbar spine moving into flexion (a rounded lower back). This results in added tension onto the back side of the intervertebral discs. With enough load and repetitions this can result in a intervertebral disc herniation. Some feel the butt wink is normal while others feels that is can be at risk for lower back injuries.
I am one of those who feel that the butt wink has the potential to increase the risk of injury and should be minimized. The most common cause of injury to the intervertebal discs of the lower back is loaded (with weight) flexion and/or rotation activities. So for those who had a previous disc injury or wish to lessen the chance then minimizing the occurrence of the wink is important. Minimizing the butt wink especially when you have a back that is currently irritated due to repetitive bending is crucial.
What causes the butt wink?
1. Anatomically variations – The depth of this hip joint can dictate how much hip range of motion you have. To get down into the bottom of a full squat while having limited range of motion in the hip you will result in rounding the lower back to get further down.
2. Tight hip musculature/capsule – This lack of range of motion in the hip may be due to tightness in the hip capsule or the musculature that cross the hip notably the gluteal muscles.
3. Gluteal amnesia – The limited hip range of motion may also be due to poor gluteal muscle activation, gluteal amnesia, which results in altered hip mechanics causing the limited hip flexion.
4. Limited range of motion in the ankle. If you can’t go through enough ankle dorsiflexion to fully squat the hips have to move more and ultimately posterior pelvic tilt.
5. Poor stabilization of the pelvis and lumbar spine. If you do not have the ability to hold the spine and pelvis in the appropriate position during the squat then the pelvis may tilt back.
So if you workout and have back pain while you squat the butt wink may be contributing to the pain. It’s my job to discover what’s causing that butt wink.
Dr Notley
Helping Winnipeggers move better, feel better and perform better
Originally posted on May 17, 2022 @ 4:37 pm