An estimated 80% of people experience back pain at least once in their lifetime.
Whoa.
And if you’re a personal trainer, like me, you know that the most common ailment people have IS their back. Many clients complain of back pain more than any other form of pain, often claiming a lack of range of motion or ability related to it.
So let’s dissect where this back pain could be coming from.
I like to call it the “hip & back connection,” also known as the psoas muscle. In other words, if you’re someone who lives a dominantly sedentary lifestyle, or who bikes or runs often, you are likely being plagued with a tight psoas.
As you can see in this diagram, the psoas muscle runs from the lower rib cage in the lumbar spine down across the front of the body, past the hip flexors and into the outer hips. Often times, if your hip muscles are extremely tight (from sitting, or from doing the same, repetitive motion day in and day out), you’ll feel the impact in your lumbar spine in the form of sometimes excruciating pain.
Don’t believe me?
Try this.
Next time your low back pain flares up, try the following hip stretches to see if you feel any connection. Granted, some people do have spinal issues that can only be corrected or treated by a doctor, but if you’re someone who has always struggled to understand WHY you have this pain and where it’s coming from… It’s worth a try. It could be remedied at home.
Top Stretches for the Hip
- Pigeon
Pigeon pose is one that can be accessed a multitude of ways. The most traditional pose is one where the hands rest under the shoulders and the knee of one leg comes between the hands, hips square to the floor (see photo). You can also access this position in a seated style, on the floor or in a chair, with one ankle placed on the opposing knee, leaning forward. Another option is to do this same ankle-on-the-knee pose with one foot on the wall, using the wall as active resistance. Regardless of which way you choose, doing this pose daily will help loosen the hips. You should feel this in your outer glute of the bent leg.
2. Cow Face
Cross the legs, stacking the knees. Pull on the tops of the feet and lean slightly forward. Again, you should feel this in the outer glutes.
3. Fire Logs
In fire log position, your ankles stack directly above and below your knees, so that the shins are parallel. You will likely feel this stretch in the outer glute of the top leg.
4. Happy Baby
Lying on your back, reach up and through the legs to grab the insoles of the feet, knees bent. You should feel a great lower back release!
5. Yogi Squat
Separate your feet with the toes pointed outward and lower yourself into a low squat. Don’t be afraid to widen the feet more than you think you need! You can do this with the assistance of a block and/or the wall if needed.
Note that, if you’re dealing with frequent low back pain and hip tightness, these moves won’t be easy. It is the daily, consistent habit of stretching and working into these tight spaces that leads to eventual relief. Never heard of these moves? Or now you’ve tried them and you love the way you feel? Consider incorporating more yoga and flexibility training into your life. Might we suggest 3-Week Yoga Retreat? 😉
Cheers to less pain!
Yours in Health & Fitness
Jenny L. Swisher, CPT and Founder, Body Electric