When these muscles are not working properly (due to weakness, pain, or injury) the bigger muscles of the back attempt to replicate this stabilising role. Unfortunately, all the big back muscles (Erector Spinae, Lattissimus Dorsi, etc) are not physiologically designed to be on for sustained periods of time. Therefore, if they are attempting to hold you in a position for a long period of time they become very tired, stiff, and often sore. When this is happening you will often feel that you want to crack your back or have a back massage to release tension in the lower back.
While avoiding cracking your back is a good start, it is also essential to start a tailored training program to really strengthen the deepest lower back muscles. This will help avoid the need to crack your back at all! (Believe me, I used to want to crack my back all the time!).
Most programs work on the deep abdominal muscles alone. I personally worked on this kind of exercise for years before I discovered that the real secret is in training the deepest back muscles to restabilise the spine, especially in Hypermobile individuals who have been cracking for years.
Our Core Stability Program works to train these very deep muscles in a very subtle way, and then build this back into your training. Strengthening the deepest layers in isolation helps to take the load off the bigger back muscles, which in turn will enhance your flexibility and control in yoga, and life! The program starts off with some very subtle exercises, but then builds into a more demanding program, once the basic activation ideas have been achieved. We do now have the coursebook available on our online store, so please CLICK HERE if you would like to order a copy.
I hope this helps you with your training, and please let me know if I can help in any other way!