A Simple Hip and Back Stretch for Chronic Sitters:
The Hip Flexor Stretches for Lower Back Pain are very helpful in relieving lower back pain. You may have heard or read about them before but they were not so easy to understand at first sight.
There was no clear explanation on what exactly do these exercises do for your body. So here it is now!
What Are the Benefits of These Exercises?
These exercises will help you to reduce tension in your muscles. They will also improve flexibility and range of motion in your hips and back. Also, these exercises will increase blood flow to your muscles which helps them to recover faster from any strain or stress.
How To Do These Exercises?
There are many ways of doing these hip flexor stretches for chronic sitters exercise. Some of them include:
1) Stand with feet apart and hands behind head.
Keep knees bent and toes pointed forward. Bend your right knee until it touches the floor, then bend your left knee until it touches the ground.
Hold for 30 seconds, repeat 10 times.
2) Step up onto one foot and place other hand on top of your left thigh to keep it straight.
Hold your position for 20 seconds. Repeat with the other foot and leg.
3) Lie on your back and loop a strap around the ball of one foot.
Step up onto the looped foot keeping it turned out slightly. Hold your position for 20 seconds, then repeat with the other foot.
4) Lie on your back with both knees bent and feet on the floor.
Cross your left ankle over your right knee. Hold your position for 20 seconds then switch legs.
Do these exercises at least 3 times per week.
Hip flexor stretches exercise for lower back pain can be done by anyone, anywhere and at anytime. You can do them before or after any activity or when you have some spare time during the day.
Just remember to keep your knees turned out when you bend them and to keep your heels on the floor when you stand up. You will feel the stretch down the front of your thigh and in the buttocks. Hold the stretch for 20 seconds then repeat it at least 3 times.
A Simple Hip and Back Stretch for Chronic Sitters: Concerning Stretches for Lower Back Pain
The hip flexors are a group of muscles that attach to the top of the legs and into the hip and lower back. They help with movements such as lifting your knee up, or moving your leg toward your body.
These muscles are in a shortened position for many people due to sitting for prolonged periods throughout the day, and this can cause lower back pain. The following stretch will help improve hip mobility and release tension in the lower back. Lay on your back with your knees bent and your feet flat on the floor. The goal is to keep your spine in a straight line throughout the whole exercise. You can place your hands behind your head for support. Then, lift your knee up toward the ceiling without lifting your hips off the floor. Hold the stretch for 15-20 seconds, and then do the other side. You can also do these as a seated exercise by tucking your legs under you as you hold the stretch for 15-20 seconds. You should feel a stretch from the front of your hip to your lower back.
This exercise can be done at your desk while you’re sitting at work. Just lift one foot off the floor and try to straighten your leg while keeping your hips on the seat.
Hold for 15-20 seconds and then switch legs.
It is best to perform these exercises at least twice per day, and up to five times per day.
Another Stretch to Try: Hamstring Stretch
Sit on the floor with one leg extended out in front of you and the other one bent in slightly. Place your hands on the floor for support.
Next, lean forward until you feel a stretch in the back of your leg. Hold this position for 15-20 seconds, and then repeat with the other leg.
For this stretch, it is important that you do not bounce or force the stretch. Always listen to your body and only stretch as far as feels comfortable.
Remember to do this stretch at least twice per day, and up to five times per day.
As you continue to stretch your hip flexors, you should begin to feel and see improvements in your hip mobility, and ultimately, an improvement in the pain levels in your back. Be sure to check in with your doctor or physical therapist to make sure that these exercises are appropriate for you.
Lower back pain can be a tricky condition that may require additional care, so don’t be afraid to seek out medical attention if needed.
If you continue to have lower back pain and find that plain stretching is not helping, there are other treatment options that can help.
Your doctor may recommend a procedure called an epidural steroid injection. While this sounds more intimidating than it is, all it involves is the injection of steroids into your lower back to reduce inflammation which can help alleviate pain and allow you to move without restriction.
Another more involved procedure is lumbar epidural corticosteroid injections withoscillatory distension. This is a longer name for a procedure in which fluid is injected into the spine and then “burped” out, or made to vibrate under pressure, to help relieve pain.
As an alternative to these procedures, your doctor may recommend physical therapy. If you have mild pain that comes and goes and isn’t severe enough to affect your mobility, physical therapy or exercise may be just what your doctor orders to help you get back to pain-free.
In addition to these treatment options, your doctor may refer you to a pain management specialist. These are doctors who specifically focus on alleviating pain with procedures and medication.
If you find that typical pain relievers such as Advil or Tylenol aren’t helping, a pain management specialist can determine if other medications are more suitable for you with the help of a physical exam and medical history.
Taking care of your body is the most important thing you can do for yourself. If you find that you are in pain on a regular basis, it is important to take the steps necessary to fix the problem.
Don’t suffer needlessly.
Stretching is just one way to help alleviate pain and help you get your life back. Just be sure to consult with a medical professional before beginning any new exercise routine or changes to your diet.
Sources & references used in this article:
Back and hip extensor muscle function during therapeutic exercises by JPA Arokoski, M Kankaanpää, T Valta, I Juvonen… – Archives of physical …, 1999 – Elsevier
Activation of lumbar paraspinal and abdominal muscles during therapeutic exercises in chronic low back pain patients by JP Arokoski, T Valta, M Kankaanpää… – Archives of physical …, 2004 – Elsevier
Effect of the” sitting pelvic tilt exercise” during the third trimester in primigravidas on back pain by T WACHARAPREECHANONT – J Med Assoc Thai, 2002 – researchgate.net
Core muscle activation during Swiss ball and traditional abdominal exercises by RF Escamilla, C Lewis, D Bell, G Bramblet… – journal of orthopaedic & …, 2010 – jospt.org
Low back exercises: evidence for improving exercise regimens by SM McGill – Physical therapy, 1998 – academic.oup.com
Reducing spasticity and enhancing postural control for the creation of a functional sitting position in children with cerebral palsy: A pilot study by U Myhr, L von Wendt – Physiotherapy theory and practice, 1990 – Taylor & Francis