If You Experience Lower Back Pain Your Hips Could Be The Cause Of It These 10 Poses Will Help Strengthen All The Right Muscles To Fix Pain At The Source
Weak hip muscles are often the hidden cause of lower back pain. Sitting for prolonged periods of time is particularly damaging, as it shortens and tightens the hip flexors, hamstrings, and calves while weakening our abdominals, back muscles, outer hips, and glutes. Over time, the effect of this muscular imbalance leads to an anterior pelvic tilt meaning lower back and hip pain.
To combat this problem, start by making it a habit to get up and walk around for a few minutes every hour. Then, incorporate this yoga program into your daily routine. Itll help strengthen your hips, which is beneficial in combatting lower back pain.
Is Unlocking My Cell Phone Legal
If you bought your phone for use on Canadian cell phone networks, unlocking your device is 100% legal.
You may read web pages that say it’s illegal to unlock your phone, but those are usually referring to the cell phone market in the United States.
The Digital Millennium Copyright Act is an American law that ensures that the firmware on a cell phone is owned by the carrier. Not the consumer. Even if you’ve paid upfront for that smartphone, in the US the software on it is still partially owned by whatever wireless phone company you’re connected to.
In Canada, once you take possession of the cell phone then it’s yours. Period. Even if you buy it on a 2-year term, you have the right to use it on any wireless phone carrier in Canada at any time.
If you’ve moved to Canada and want to use your smartphone you bought from AT& T, T-Mobile or another American carrier, our sister site can help you. Read our guide and find out how to unlock your US cell phone and use it anywhere Canada.
How To Reverse A Pinched Nerve In Lower Back
2020/05/23 by Meital James
When it comes to healing from a pinched nerve in the lower back, early diagnosis is critical to prevent further damage and complications.
But whats really confusing is that youll be offered the exact same pinched nerve treatment, whether youre diagnosed earlier or later.
Pills.
Nice colorful pills. Those will be offered to you as a solution.
But the average doctor will teach you absolutely nothing about fixing the root cause of your pinched nerve, how to heal it completely and prevent it from coming back in a month or so.
Nor will he tell you that medication only covers up the symptoms and that the pain will come right back, if you dont address the root cause.
Here youll find the best alternative, safe and natural treatments for a lower back pinched nerve, and how to fix whats been causing it in the first place.
Page Contents
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How To Work These Stretches And Exercises Into Your Routine:
The next time youre in the gym try adding these to your warm-up. You could even go a step further and begin adding them into a daily routine, multiple times a day if you can. The more frequently you address the problem, the quicker you will be to making it subside. If you have any questions, please ask Fitness Floor staff or a Personal Trainer. They can aid in applying these ideas to your workout and help you to gain the benefits of attending to the health of your hips and low back.
Rubin Dl. Epidemiology and Risk Factors for Spine Pain. Neurol Clin. 2007 May 25:353-71.
Stretches That Relieve Lower Back Pain
If you are experiencing an achy back, your hips may be to blame.
Tight hips can cause discomfort or stiffness in the lower back, groin, hip or thigh, which is worse with stairs, squats or other activities that require active hip flexion, says Sal Frangiamore, M.D., an orthopedic surgeon for the Summa Health Orthopedic Institute and team physician for the US Ski and Snowboard Association .
Dr. Lev Kalika, owner of New York Dynamic Neuromuscular Rehabilitation & Physical Therapy in New York City, adds: The low back is intimately connected to our hips. The lumbar spine sits on top of the pelvis, and the hips and pelvis cannot be separated functionally. Because of this, Dr. Kalika explains that hip mobility prevents over recruitment of back muscles.
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What Makes Up The Hip Joint
In order to start improving the mobility of your hips and how to they move, you have to know what makes up this important body part.
The hip is a ball-and-socket synovial joint that allows the greatest amount of range of motion compared to any joint in the body besides the shoulder. It consists of the femur and the acetabulum of the pelvis . Surrounding this joint is a large amount of muscles, ligaments, and cartilage that have attachments to the hip.
As physical therapists were taught to always check the areas above and below the target joint. This gives you a better picture and assessment of what youre dealing with.
Above your hips you have your core. Believe it or not, in order to move the pelvis efficiently, you must know how to stabilize the spine. The abdominals will help you do this. The core acts like a corset consisting of the transverse abdominals, rectus abdominals, and internal and external obliques. When activated, will hold everything together tightly and keep everything stabilized.
Unlock Your Lower Lower Back
There is a sneaky spot, in your LOWER lower back, that may be stuck. Perhaps without you even knowing it is stuck. .
And if it IS stuck, it can affect your lower back comfort, and strength, and movement.
In this video, with the help of a skeleton and a slinky and a sign post, find out where this spot is, what often happens that results in it being stuck, and how to explore finding some length and movement there.
Unlocking this place has made a BIG difference for me in my movement and strength, and my confidence in my back. As it has for many of the folks I have worked with too. So I love sharing this with you, in case it can offer some of that for you too.
As always, please explore gently: check whether your body feels like the movement you are doing feels SAFE, REASONABLE, and USEFUL. Check what YOUR body is saying, as you explore movement it can guide you well, to find new options that suit you well.
Happy exploring!
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Is My Smartphone Locked
Some devices are “factory unlocked” which means they’ve never been locked to a single carrier. Google-branded phones and iPhones bought directly from Apple outright are usually factory unlocked.
If you recently bought another brand like Samsung, LG, Sony or Motorola, it should be unlocked right out of the box. Some older stock from before 2018 may still be locked but you must be provided instructions and a code to unlock the device at the time of purchase usually via a sticker on the box.
One way to tell if your device is unlocked is to take out your carrier’s SIM card and swap in one from another cell phone carrier. When you boot up your phone, it will ask for an unlock code. Contact the carrier who sold you the device to find the code.
What Can Cause A Tight Lower Back
Sports injuries, overtraining, and accidents can cause your back to feel tight. Even everyday activities such as sitting can cause tightness.
Often you develop tightness in the lower back to compensate for an issue in another part of the body. Tight hamstrings and gluteus muscles can also contribute to this tightness. Having poor posture or using incorrect form while lifting weights or having weak core muscles can also play a part.
There are several other factors that can lead to or complicate a tight lower back. These include:
- sprains and strains
Youll typically see improvements within two to six weeks of doing daily exercises. You should see a doctor if:
- your pain doesnt improve within a few weeks
- you have intense pain while doing the exercises
- the pain spreads to your legs
Also see a doctor if you experience any numbness, swelling, or severe pain. Your doctor can help to determine if any pain or tightness is being caused by an underlying condition.
There are many lifestyle changes you can practice to help prevent lower back pain. Here are a few guidelines and tips:
- Adopt a balanced, healthy diet.
- Maintain a healthy weight.
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Why Should I Unlock My Cell Phone
There is no rush to unlock your smartphone. If you are happy with your wireless provider you may choose to leave your device locked. If you do choose to move to another carrier later you’ll still have the right to unlock your phone at a later date.
However, there are often good deals on carrier plans if you shop around. When you “Bring Your Own Phone ” then most carriers let you save $10 or more per month. You may have to pay off any remaining Tab or discount you from when you bought your phone, but that’s only to close out your account. You don’t have to finish paying off your device to get it unlocked.
The big three national wireless carriers also have sub-brands that have marketing which targets a younger demographic. Bell owns Virgin Mobile, Telus has Koodo and Public Mobile, and Rogers provides service for Fido and Chatr customers. All of these companies will usually have network and customer service that is at least as good as their parent companies, and frequently for a lower monthly fee. If you move from a major carrier to a sub-brand , then you don’t need to unlock your phone since you’re not changing networks.
Unlocking your device also opens you up to regional carriers like Freedom Mobile, SaskTel, BellMTS and Videotron. All these carriers let you roam outside their main coverage area and across Canada.
How To Relieve Lower Back Tightness
This article was co-authored by Jason Myerson, DPT, DMT, OCS, FAAOMPT. Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Physical Therapy from Quinnipiac University and a Doctorate in Physical Therapy from Arcadia University. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy and became a Fellow of the American Academy of Orthopedic Manual Physical Therapists .There are 11 references cited in this article, which can be found at the bottom of the page. This article has been viewed 184,112 times.
Lower back tightness is a common complaint among many people. Improving your overall physical and mental health can help relieve lower back tightness immensely. With the proper care, relief for your tight lower back is within reach.
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Stiff Hips And Lower Back
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From desk jockeys to endurance professional athletes, almost everyone suffers from tight hip flexors eventually. The muscles in and around your hip joint might be responsible for your pain in the back, the funny twinge in your knee or the stress you feel every time you do crunches. When you understand the underlying reason for the pain, you can take action to open your hip flexors and gain back movement.
Stretch: One Knee To Chest
Forgiss / Deposit Photos
It’s generally best to start your SI joint exercise session with the easiest possible move. This is good for injury prevention because the body’s tissues need to be warmed up before the joints can be safely stressed.
Warming up also provides a chance to check your pain “barometer,” or those sensations that help you put safety limits on what you allow yourself to do.
For sacroiliac pain, as well as many other types of back problems, lying supineon your backprovides a lot of support. This may help release excess tension that contributes to the misalignment.
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Exercises That Help Si Pain
A consistent stretching and exercise program can help strengthen, stabilize, and repair an injured SI joint. The program should include a combination of the following:
- Stretching: To improve mobility by loosening up any tight muscles in your back, hips, or buttocks that may be placing extra stress on your SI joint
- Strength building: To stabilize your SI joint by strengthening the muscles that support it, including your core, gluteus, and thigh muscles
- Certain light aerobics: To aid the healing process by improving blood flow so that oxygen and nutrients can repair soft tissues in the SI joint
The exercise therapies intended to treat SI joint pain aren’t meant to push you too hard, and you should avoid anything that triggers or intensifies your pain.
If at any point you feel that your pain gets worse or your SI joint feels weak, stop what you are doing, take a rest, and eliminate the painful exercises from your routine.
Depending on your symptoms and the type of injury you have, your doctor may advise you to try certain exercises and avoid others. Doing the wrong exercises could worsen your pain or cause more injury, so it’s important to consult with your doctor before getting started.
What If I Didn’t Buy From A Wireless Carrier
Apple, Google, and 3rd party resellers like Best Buy and Wireless Wave can sometimes get you a better price or exclusive deals. However, they can’t help you unlock your phone.
No matter where you bought your device, contact your wireless carrier to unlock your phone. Your carrier is the company you pay monthly for your cell phone service.
Google phones are factory unlocked. You can take them to any carrier that supports the technology. When you sign up to a new carrier they’ll help you find out if your smartphone will work on their network.
Apple iPhones are usually unlocked if they were bought outright, but some phones sold before 2018 are locked to a carrier if they were bought on a 2 or 3-year contract.
If you bought your phone from a private seller, insist that it be unlocked first. Depending on the situation, carriers may not unlock a phone for free if the original owner cannot be contacted.
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Does Unlocking My Phone Affect Security
Unlocking will not affect the security put in place on your wireless device. Unlocking is commonly confused with “jailbreaking” or “rooting” your phone.
Unlocking lets you use your phone on compatible wireless networks run by other companies. Unlocking your phone through official channels will not void your warranty.
Jailbreaking or Rooting lets you run unauthorized software on your phone. It can add extra features but also opens you up to malicious software. Jailbreaking or rooting your smartphone is not required when switching your wireless device to another carrier.
Have any questions we missed? Comment below and we at WhistleOut Canada will try our best to answer them.
Unlocking A Phone On A Corporate Plan
We at WhistleOut have heard from a number of users who tell us that phones on corporate plans will be charged a $50 fee. Don’t pay it.
There may be some confusion around exactly who owns the phone you or the company. However, no cell phone carrier should charge for unlocking a phone.
If the phone was sold after December 1, 2017, it should not have been locked to a single carrier in the first place. If it is locked, it should be unlocked immediately and without cost .
If the phone was sold before 2018 and they refuse to unlock it based on corporate ownership, have them confirm who has ownership and how it can be unlocked for free.
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Signs You Have Tight Hip Flexors
The obvious sign, of course, is that these muscles just feel tight. You try to stretch them and they dont move much. But there are other signs too. Tight hip flexor muscles can impact several other areas of your body, so you might have:
- Tightness or an ache in your lower back, especially when standing.
- Poor posture and difficulty standing up straight.
- Neck tightness and pain.
- Pain in the glutes.
You can also do a test to evaluate tightness. Lying on your back on a table or bench, pull one knee up toward your chest and hold it there. Let the other leg relax downward over the edge of the table. It helps here to have someone hold that leg for you so you can do it slowly.
If your hip flexors are fine you should be able to fully extend the thigh so its parallel to the floor and bend the knee to 90 degrees without the thigh rising up. Any difficulty with these movements indicates tight hip flexor muscles.
