The Importance Of hip mobility on low back pain
In a society where a sedentary lifestyle is common, so too are low back problems.
Whether it be at school, uni, work, or home, the vast majority of us spend most of our day sitting. We do not utilise the full hip movement available, often resulting in tightness through the surrounding musculature. To combat this, in many occasions the lower back must work even harder.
It is my experience, both in clinic and in my own life, that improving hip function can greatly improve low back pain.
Here are a few little tips that will improve hip mobility, muscular tightness and ease your lower back pain.
1. go for a walk
Try to get out for a walk during your break. Introducing even 30 minutes of moderate walking into your day will help to improve hip mobility and surrounding muscular tightness. This will ultimately reduce low back pain.
(And you’ll benefit from the positive affects on mood, cardiovascular health, digestion and sleep).
2. Do Hip Exercises
Targeted hip mobility is a fantastic way to ease tightness and restriction within the hips, pelvis and low back. There are so many wonderful exercises out there! However, the easiest (to describe) are simple hip circumductions.
Standing on one leg, using a support if needed, take the hip through a full 360 degrees in a clock wise and anti clockwise direction. Endeavour to make the movement as slow and controlled as possible. Repeat ten times right and left.
3. Stretch your hips
Stretching is a great way to relieve muscular tightness. When we sit for long periods of time, some muscles become tight - most commonly the glutes and psoas muscles.
One of the best ways to stretch the psoas muscles is the lunge stretch.
When performing this stretch concentrate on:
’tucking the tale bone’
maintaining an upright torso and flat lower back
leaning weight forward onto front leg.
Take to the point of initial tightness, and hold for a few minutes, gradually increasing the stretch with the use of the breath.
4. use a Massage Ball
The use of a massage ball is another fantastic way to release tight muscles.
Using a firm ball, apply pressure to the desired area to the point slight discomfort is felt, hold this area and gradually increase the pressure (inline with your tolerance) over a few minutes with breathing.
If you have tried stretching with no relief, does the muscle need to be strengthened?
For further ideas to strengthen the gluteus muscles, see my previous blog post.
5.book an Osteo treatment
Osteopathy treatment works with the whole body, helping to promote health and well being.
Where the hips are concerned, a broad range of techniques can be used.
From my experience, tightness through the hips responds incredibly well to deep myofascial release techniques such as massage and stretching.
I have also found, both professionally and personally, that dry needling creates particularly good results for hip tightness- although only on people who don’t have a needle phobia.
Similarly, incorporating some of the tips above into a treatment can make a huge difference on symptoms of low back pain.
Finally, during our day try to be conscious of activities we do one sided such as crossing legs, favouring one leg or doing the infamous ‘hip pop’ to the side when we stand. By incorporating little changes and adjusting our daily habits we can make a massive impact on our long term well-being.
Please give us a call if we can help in any way- 5215 1106
Yolli Fisher is available at Quay Osteo Tues- Sat