Are tight hips causing your back pain?
Most people blame their upper body for slouching, but poor posture typically stems from tight hips and a stiff low back.
Prolonged sitting and daily activities leads to tight hips. Tight hips pull the pelvis back, creating an anterior pelvic tilt. This tilt takes the spine out of proper alignment and puts additional stress on the low back.
Here’s how you can stretch the hips to prevent and reduce back pain:
KETTLEBELL GROIN OPENER
As the name indicates, use the assistance of a kettlebell to bring your hips down and open up your groin. Pay attention to your shoulders; keeping your shoulder blades tight without straining your neck.
ACTIVE HIP FLEXOR STRETCH
In this variation of the traditional “stretch and hold” hip flexor stretch, you actively hinge at the hips by squeezing your glutes. Position your arms overhead, but only as far as comfortable. As always, if you feel pain, stop.
BALL COUCH STRETCH
This is the same as the active flexor stretch but with the addition of a medicine ball or another object (like a step or bench) to elevate your ankle.
The deadbug is a highly effective exercise for addressing the anterior pelvic tilt because it works the posterior pelvic tilt while strengthening the core. By taking the body out of an anterior pelvic tilt, the spine resets to a neutral position which takes pressure off the low back.
Focus on breathing: one breath per side (do not hold your breath). Keep your abs tight and your back flat against the floor. Take your time! This exercise should be slow and controlled.
80% of Americans have back pain at some point in their life.
If you are experiencing back pain, consider scheduling an appointment with us or a chiropractic and rehab practice in your area. Through chiropractic treatment and proper rehab exercises, you can be pain-free.