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HomeTrendingHow To Get Rid Of Lower Back And Hip Pain

How To Get Rid Of Lower Back And Hip Pain

Perhaps The Problem Actually Does Not Lie Within Your Low Back But In Your Hips

Unlock Your Hips to Get Rid of Low Back Pain

The human body is like an amazingly intricate machine and is constantly performing tasks subconsciously and consciously – no matter what the cost. If one area is not capable of performing the demands required of it, the body will compensate and move the load somewhere else. For many people, the hips are both tight and weak and because of this the body compensates hundreds or even thousands times a day by having the low back do the extra work. Even if you are one of the lucky ones who have avoided low back pain to this point, chances are there is still some amount of dysfunction that can be addressed in your hips to help keep you injury free.

To help your low back we must first work on the mobility of your hips, followed by the stability and proper function of them. A hip is made up of a ball and socket joint. This type of joint requires muscles on all sides of it to hold it in place, which opens up the possibility for a lot of tightness and dysfunction. While there are many options to choose from to address this, I am going to highlight a few stretches and exercises, most of which require only body weight, that I have seen make the biggest difference for my clients.

Hip Flexor Stretch The Kneeling Lunge

  • Start out in a kneeling lunge position on the ground.
  • Begin to initiate the stretch by tucking your tailbone underneath your body. You should feel your core and glutes engaged at this point and a stretch in the front of your hip.
  • Piriformis Stretch Pigeon Pose

    Ways To Relieve Back Pain Naturally

    There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.

    Take a look at these natural pain-relieving strategies and find out what works best for you:

    Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.

    Stretch Your Outer Thigh Muscles

    Sometimes the most basic outer hip stretch is all you need. This beginner move may get you started releasing your hip abductor muscles. And going forward, it may well become a staple exercise in your regular routine.

    Here’s how:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Bend one leg at the hip to bring it up toward your chest repeat this move with the other leg.
  • Once both legs are up, place the ankle of one leg onto the thigh of the other, just above the knee.
  • Try to keep the knee of your stretched-out leg from inching its way toward the center of your body. Why? Because it puts that hip in a position where the muscle is no longer challenged to lengthen. Keeping the knee pointed outwardwithout unduly forcing itis what focuses the stretch in the hip.
  • Stay in the stretch for about 30 seconds, to a degree that feels like something is happening but is not painful.
  • Repeat on the other side. These stretches should be repeated at least three times per leg, for 30 seconds each.
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    Support Your Body In A Warm Pool

    The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain.14

    If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.

    See Water Therapy Exercise Program

    When The Hip Is The Usual Suspect

    How To Get A Deep Piriformis Stretch To Get Rid of ...

    Surprisingly, hip problemsusually produce groin pain on the affected side. Thats because the actualjoint of the hip is near the spine.

    Groin pain is a hip issue until proven otherwise, says back pain specialist Russell DeMicco, DO. Pain above the belt line is not a hip issue.

    The most common cause ofhip pain is osteoarthritis of the hip joint. You may have hip arthritis if:

    • Pain is in your groin.
    • Discomfort comes and goes, becoming more frequent over time.
    • Pain worsens with standing, walking and activity, and is relieved by rest.
    • You feel stiff.
    • You walk with a limp.

    Avascular necrosis, or AVN,is a serious condition marked by death of hip bone at the joint. The pain isusually worse and far more constant than in osteoarthritis. People come to mesaying, My hip is killing me, says Dr. Murray.

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    When The Spine Is The Likely Culprit

    Most lower spine problems are caused by a herniated disk that presses on nerves in the spinal column. This produces the pain known as sciatica, which can be felt in the hip. You may have a herniated disk if pain:

    • Is limited to your back, buttocks or hip.
    • Shoots down your leg.
    • Worsens with sitting or bending.
    • Improves when standing or walking.

    If you have night sweats, ahistory of cancer, or pain that is not relieved by lying down ,see your doctor the problem may be more serious.

    Some people develop whatDr. DeMicco calls a double whammy problems in both the hip and lower back.Its not surprising, since both osteoarthritis and spinal changes are morecommon with each passing decade, he explains.

    Quads Lying Down Stretch

    You can do this stretch standing up but you will get more out of it from lying down. When you are lying down, you dont have to worry about trying to balance yourself with one leg.

    Lying down allows you to have a greater range of motion with the stretch. Youll be able to get more out of it. Now, its not going to stretch your back, but it will open up your hips and give your quads a great stretch as well.

    The more flexible your legs are, the less pain youll have in your back.

    Recommended Reading: What Does It Mean When Your Lower Back Hurts

    Relieving Your Back Pain

    When you are suffering from an ache or struggling to get lower back pain relief, it may seem difficult to take a proactive approach to the matter. However, alleviating such aches may be largely within your control. If you make some simple changes in habit and lifestyle, you might be pleasantly surprised by the results. At North Texas Medical Center, we take great pride in helping our community achieve better health. If you are suffering from backache, call us at , or contact us online today.

    What Others Are Saying About Unlock Your Hip Flexors

    Get Rid of Hip and Lower Back Pain

    Stronger & Faster Than Ever

    “Being an athlete all my life and having endured multiple knee surgeries due to blowing out ACL’s in both knees, I later started to develop a hip issue in my right hip due to the years of wear and tear. It actually got so bad it was hard for me to perform as an athlete as well as be a productive coach for my clients.

    After getting an MRI to have it checked out, I realized I had a degenerative arthritic condition in the hip that is not reversible. Surgery was not an option I wanted to go through so I contacted Rick Kaselj to see if he had something for me. When I started to apply the strategies from Unlock Your Hip Flexors it helped me re-balance my pelvis and hip joint to where I couldn’t even tell I had an issue anymore.

    These days I’m stronger and faster than ever and still competing in sports. Rick gave me the ability to perform at my highest level as a coach and regain the athletic ability I had lost over the years from wear and tear. I’ve been using Rick’s strategies for years to help myself manage and recover from injuries as well as countless members of the fitness community. I couldn’t recommend this product enough!”

    Frank Daniels, CPT

    Helped Me Deadlift 500 Pounds

    If you do any kind of explosive lifting Unlock Your Hip Flexors can definitely help you add pounds to your max!”

    Chris Wilson, SNC, RKC, CPT Head Strength Coach, Critical Bench

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    Core Exercises To Relieve Back And Hip Arthritis Pain

    When you do core-building exercises, you strengthen the muscles in your abdomen and back. Strong core muscles take pressure off your spine and hip joints, which can help reduce arthritis pain and prevent additional joint damage. Strong core muscles can also increase stability and balance for your entire body.

    Strength-building exercises are a core part of any exercise program for arthritis. ReadExercising with Arthritis

    These 7 exercises will help you stretch and strengthen your core muscles. When exercising, remember: muscle soreness is normal, but if you experience any sharp or severe pain, stop whatever exercise or activity youre doing.

    Hamstring/calf Stretch With Strap

    What it does: Stretches the hamstring and the calf muscles to improve flexion of the hip joint.

    How to do it: Loop a stretching strap around the ball of your foot, then lie flat on your back with your legs together and straight. Gently pull on the strap with your hands to raise your leg and induce a stretch to the calf and the hamstringbut dont pull so far that your pelvis tilts or your hip hikes. The purpose is to keep your pelvis level, square, and stable throughout the stretch. Hold for one to two minutes while slowly easing deeper into the stretch with each exhale. Repeat on the other leg.

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    Biking Lower Back Pain

    If one hip cannot bend like the other, then its common to compensate at the lower back. For example, if the right hip cannot flex straight up as much as the left one, then the person may rotate their back to try and get that movement. Because they cant move the hip enough, they move somewhere else to try and help.

    Notice how this woman sits into her left hip more than her right :

    Her right hip cant bend like her left, so it pokes up in the air i.e. the lower back rotates to compensate. See how her back isnt flat anymore. Its tilting.

    Rotation is a two way street. If one side pokes upwards, the other side downwards.

    Or notice this guy. When he rocks back past a certain point, his lower back rounds:

    He has no more hip range of motion, so his back starts to round to compensate. He also has a difference between sides though:

    You can see his hips arent going straight back.

    This hip rocking position on all fours is similar to a bike, because the knees are close into the chest. All a bike is doing differently is bringing the hips in one at a time. Look what happens if one hip cant bend enough:

    Notice how when the right knee comes up , the back rotates:

    You can even see how the shirt has wrinkles in it when the right knee is up, but not when the left knee is up.

    Its either move the back, or pinch the hip.

    Moving the back isnt a deal breaker. At least not initially. However, the back is a column. As such, it handles compression much better than rotation.

    Your Brain Onthis Is Your Brain On Yoga

    10 Piriformis Stretches To Help You Get Rid Of Sciatica ...

    As a yoga instructor, I have a few favorite stretches for the hips and theyre not just my favorites because they feel good theyre extremely functional and work the hip from all angles. Frangiamore is also a fan of these yoga poses. Stretches like the pigeon pose, warrior 1 and groin stretches all work to lengthen muscles that attach around the hip joint , which become shortened after prolonged sitting or resting, he says. Lengthening these muscles can decrease tension and excessive pull on the hips and lower back which can improve posture and decrease associated pain.

    Ready to get loose? Give these three stretches a try.

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    How To Relieve Lower Back Pain Instantly

    So now, the most important thing is fixing the damned thing, right?

    Thankfully, the PSIS is a big, bony area, which makes it easy to feel, find out, and make sure that youre on the spot that is causing the pain.

    Before we take it to the ground, I want you to lean forward and rub your hands across the low back. You should instantly be able to feel two spots where the bones are sticking out.

    Next, run your fingers just to the outside and you should notice an immediate increase in pain and tension when you push in.

    This is what were going to be able to take care of right now in four simple steps with some simple stretches:

    Ways To Relieve Hip Pain That Is Worse At Night

    Pain isnt normal. And, pain that interferes substantially with your sleep isnt sustainable. We rank the 17 best treatments you can try below. From at-home remedies to surgery, these methods have helped patients get the sleep they need.

    However, as the Mayo Clinic post on hip pain warns, always talk to your doctor immediately if your pain is accompanied by:

    • Any signs of infection, such as chills, fever, redness, or a sudden swelling
    • An inability to move or bear weight on the affected leg
    • Intense or severe pain
    • A joint that appears deformed

    These symptoms could indicate a more serious condition that requires immediate medical attention.

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    How Often Should I Take Them

    Just how much of a commitment are we talking? In a perfect world, you could take two to five-minute break every half hour to get your blood pumping. But that is not realistic for most.

    At a minimum, you should get up and do some mobility drills every hour. Whether that break is for two minutes or 10 minutes, just be sure you get up and move.

    Many small breaks are better than one long one, as the problem is sitting still for hours at a time.

    Fitting this into your schedule may take some sacrifice, both in terms of time and some funny looks from your coworkers. You may need to work through or shorten your lunch break and/or stay a bit later at work to make up for the little breaks throughout your day. Alternatively, some are able to keep working while on the move.

    Keep reading for some tips that can help you stick to a microbreaking schedule.

    Fall Asleep Faster And Sleep Longer

    How to Fix Lower Back Pain off to the Side

    When you have a restful nights sleep, your back will feel less sore during the day.7 A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed.

    Watch Video: 11 Unconventional Sleep Tips: How to Get to Sleep and Stay Asleep

    Try these natural sleep aids, one at a time, to see which one works best for you:

    • Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep.8,9 Supplements of vitamins C10 and B611 are known to help the body produce and regulate natural steroid hormones.
    • Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.
    • L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.
    • Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.

    Another option is cherry juice or cherry extractscherries contain certain enzymes that help promote better sleep.4

    See Natural Remedies and Herbal Supplements as Sleep Aids

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    What Do We Do About This

    First, we need to figure out is the issue functional or structural. Is it because of how our muscles and joints are working, or is it because of how were built?

    If its because of how muscles are working, we can change that. We can stretch, strengthen, change our habits.

    If its because of how our bones are put together, while were unlikely able to change the bone -again, some people, no matter how much they stretch, are not going to do a split- we can modify how we move, how the bike is set-up, to a point where cycling is at least comfortable. Not everyone will be able to comfortable in a position like this,

    But we can at least bike and enjoy a pain free back and hip.

    To get that info, check out the $12 guide.

    Remember this guy from earlier:

    He was able to do this, with little modifications:

    Learn what he learned by getting the guide. It comes as a password protected link to your email.

    In it youll learn,

    • How to differentiate between a structural vs functional issue
    • Four exercises aimed at improving the ability of the hips to bend
    • Includes videos going over technique
    • We go over the order of progression, and recommended sets, reps, days per week
  • Bike modifications
  • Rub On Medicated Creams

    Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.

    Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.

    âIt’s not going to be a mainstay at providing significant relief, but it can calm things down,â Ray says.

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    Other Steps For Alleviating Lower Back Pain When Sitting

    Of course, microbreaking isnt the only thing you can do to address lumbar pain after/while sitting.

    You might try switching between standing and sitting throughout the day. The variance is a good way to prevent your sore back from getting worse.

    On a similar note, switching what chair you sit in can also help limit back and hip pain when sitting down. Spending some time on an exercise ball or adding a destabilizing cushion to your seat can also keep your back engaged.

    When you are seated, take care to sit up straight and use your best sitting posture. Doing so can avoid unnecessary strain on the back, shoulders, neck, etc. That means keeping your feet flat on the floor and using a cushion, pillow or towel to support the back where it does not come in contact with the back of the chair.

    You might also turn to a product for lower back pain relief, such as a compression back brace. Wearing it for a few hours a day may ease your discomfort stemming from all that time on your bottom. Lower-back belts can stimulate the soft tissues of the lower back via compression and gets your blood flowing. And good posture should carry throughout the day, whether you are running errands, driving, bending to lift something, texting or lounging on the couch at the end of the day. A posture brace can help you maintain healthy posture. You can also try our 21-day posture challenge to get you on the right track.


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