As we discussed in the previous blog on back pain, back pain is the most common complaint when it comes to physical pain. The challenging part is figuring out what’s causing it. Assuming that you haven’t taken a hard fall, or other impact like a collision in football, hockey, or rugby, then chances are it’s coming from 2 possible sources.
One important consideration is whether or not your core strength is up to par. Meaning, is your core strong enough to get you through the day without your lower back jumping in to assist in movements that it’s not meant to do. It’s easy for the lower back and hips to become “irritated” when performing movements that say, the glutes, and/or core musculature should be doing. As in other areas of life, using the wrong tool for the job, can in fact make things worse.
Remember, getting out of pain is often a two-step process. One of the issues is that you’re going to need to strength some muscles. Two, you’re going to need to stretch the muscles that are either overworking or becoming overwhelmed. In either case of overworked or overwhelmed, the result is often the same, tight muscles that are restricting movement and most likely causing pain or discomfort.
Let me share 3 more hip and back stretches that will get and keep you out of pain
This is Stretch #1.
With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor.
This is Stretch #2
Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor. You should feel no pain in the knee. If you do stop immediately. This pose is also know as Pigeon. Hold position for 7 breaths.
This is Stretch #3
Resting on knees and forearms, spread your knees as far apart as you can, comfortably. You should feel a stretch, but it should not be painful, about a 5 or 6 on a scale of 10. Next, you will slowly rock your body back towards your shoes, and then forwards towards your hands. Using your waistband as a guide, you should rock your waistband as far behind your knees as you do ahead of your knees. Rock back and forth 7-10 times. If the rocking is too much, just hold the position for 7 breaths.
Now you have 3 more stretches to add your collection to help keep you pain free and feeling good. Check back next week and I’ll be sure to share 3 more stretches to get and keep you out of back pain.