Nagging Back Pain – If you feel that tightness in the low back, or an acute discomfort on one side, your issue may not be your back but your hips.
Think of it like this – when doing movements like walking, running, sitting, and performing exercises like squats or deadlifts, we want the spine and your hips to work together and your legs(femur) to operate separately.
But, if the hip musculature (hip flexors, deep rotators, piriformis, adductors, hamstrings, etc.) is tight the legs will drag the hips along for the ride. When the hips have to “give”, that strong connection with the spine diminishes, creating an unstable sensation in the body. The body does not like instability, so it will increase the work to the low back musculature to try and re-establish stability. When any muscle is asked to continuously work harder than it needs, it will let you know by setting off your pain receptors.
So, really what is creating that nagging pain is over worked low back musculature created by tight hip musculature. Loosen up the tight muscles, take the pressure of the low back muscles and that nagging discomfort should go away!
Try these five stretches, regularly! You will need to be consistent with the movements to override what has already been established. One time will not cut it!
Give these a shot, any questions – drop me a line or see me in class.
Note: if the problem intensifies after the stretches something else may be going on so let me know and I can help advise.
Hip Flexor Stretch: Tuck Pelvis Under: Lift Chest, straighten spine.
Glute Stretch: Sit tall with spine straight, pull knee to opposite chest.
Hamstring stretch (start): Hamstring stretch (finish): Lay body flat, keep hips on ground. Extend leg, keep hip on ground.
Groin Stretch: Sit into hip, keep opposite leg straight.
Open/Close Book (low back/hip start): Open/Close Book (finish): Legs straight as possible, open up trying to get opposite shoulder to the ground.