5 Things I Learned at PT (Friday 5)

Due to lower back pain that started creeping in during my runs this past summer and the constant lower back pain I experienced when I went back to work in late August, I finally decided to see a physical therapist.

I have had good and bad experiences with physical therapy... mostly bad. Whenever I have a new problem that I think a PT can help, I look for someone new because I am never satisfied with who I worked with in the past.

But right now, I am extremely happy with my PT. He is a runner. He is extremely knowledgeable. I learn something new every time I am there, and so far, it is very much worth the $30 copay each session.

Today, I will share with you 5 things I learned at PT. And I have only had 3 sessions!

1. My glutes do NOT activate. It's bad. It's one of the reasons I can't squat/lunge without pain. My PT thinks he can get my squatting and lunging. Yes, I've been promised this before by PTs... but I believe this guy. The good news is, after doing the exercises for a week, my glutes have really started to activate better. Now, I just have to KEEP them activated. It's crazy. How do you make a muscle do something without even thinking about it? It's fascinating...

2. I have lordosis, otherwise known as anterior pelvic tilt, otherwise known as my spine is curved and I stick my butt out. This is the cause of my lower back pain. My PT thinks if I can fix it by 5-10 degrees, it will be the difference between back pain/no back pain.

3. My hip flexors are tight... again, due to the anterior pelvic tilt. I am basically supposed to stretch my hip flexors all the time. Free moment? Time to stretch the hip flexors!!!! 

4. My lower abdominals are weak... due to the anterior pelvic tilt. I am doing many exercises to engage those muscles... including planks. Did you ever do a plank and REALLY engage those lower abs!? It's HARD! No more 2 minute planks for me. I am down to 20 seconds with engaged lower abs.

5. I need to focus on the QUALITY of my exercises... not the quantity. Everything must be done slowly and purposefully so I can make sure I'm engaging my lower abs and making sure my glutes are activated so my back, hips, and IT band don't  compensate. This is HUGE and I am really reevaluating what I need to just take out of my workouts entirely and what I need to replace those exercises/stretches with. 

There is so much to think about. I really needed this... A knowledgeable professional who will get MY unique body being able to perform the best it can.

I have a lot of exercises... it takes about 40 minutes to do all of them. But I am motivated to do them everyday because my PT has explained exactly why I do each one and why it will help me!

Have you ever had a good PT experience?
Are there any maintenance exercises or stretches you do every day?