BACK PAIN? YOUR HIPS COULD BE THE CAUSE

In a previous post, I wrote about posture and its role in back/shoulder pain.   You might even recognize the following graphic of different postural alignment.   Which one do you fall under?

 

 If you feel like the first two examples, chances are that tight hips could be the root of your back pain or discomfort.  The first step is to acknowledge your posture is less than perfect and consciously begin to work at it.  Second is to stretch the three most commonly tight areas of your hips.  If you spend a good amount of your day sitting (in a car, desk, or at home), this muscles are likely to be throwing off your hips, which are also the foundation for your back.

HIP FLEXORS 

 Your hip flexors are located in the front of your hip and contain to major muscles that play a huge role in hip tightness and lower back pain.  The psoas and rectus femoris are two muscles that span the front of your hip and down your thigh.  When tight, these two pull down on your hips causing an over arch in your lower back.  To stretch these muscles you can kneel like the image above and lunge while pulling your foot towards your posterior. If this one is too advanced for you, try kneeling without pulling your foot like the example below.

  

HAMSTRINGS

Hamstrings are the three muscles that make up the back of your thigh.  These guys are notorious for being shorter than ideal.  Another area that could be a factor in your low back pain, these guys aren't to complicated to stretch.

 Lying on your back, keep your knee locked out and straight while pulling your leg towards you with a towel, rope, or other object.  Make sure both legs are completely straight and that the bottom leg doesn't come off the ground.  You can also prop your leg up on the wall inside of a door frame and use that to hold your leg up instead of a towel.  You can then slowly lower the opposite leg towards the ground until you feel a stretch.

Another way to stretch your hamstrings.  This one allows you to bend your knees and emphasize a different part of your hamstrings.

PIRIFORMIS

  Our piriformis is one of the least known hip muscles and lower back pain culprit.  It attaches from your hip to your sacrum (the base of your spine) and causes a lot of tension in your lower back when it's overly tight. 

Stretching the piriformis is simple.  While seated, cross one leg over the other.  Your first goal is to get your leg parallel with the ground like the image above.  If you can reach this position, then you can start lowering your chest towards your shin.  Try your best to keep your back straight by emphasizing reaching with your chest and not your head.

Whether you're bothered by back pain already or not, these are three great stretches to help in improving your general mobility.  They are also a way to aid in prevention of any future back pain.  The next step in prevention is to strengthen your core which will be expanded on in another post.