Conditions That May Contribute to Lower Back PainDifferent conditions cause low back pain. These include: Show Spinal stenosis Compression of the nerve roots (the branches of nerves running off of the spinal cord). Muscle or ligament strain Sometimes, incorrect heavy lifting and repetitive lifting can strain the back muscles and ligaments, causing painful muscle spasms. Bulging or ruptured disks Also known as a slipped disk, this occurs due to sudden lifting or twisting of the back. The soft material surrounding the disk pushes against the nerve roots and spinal cord, resulting in compression of the nerve roots. Facet joint sprain These are the joints between the vertebrae. Just like any joint, these can be sprained if a sudden, unexpected force is applied to them. Osteoporosis As we age, the bones become brittle, resulting in painful fractures. Arthritis Osteoarthritis occurs when the material surrounding the spinal bones (vertebrae) wears down over time. Common Lower Back and Hip StretchesThese easy stretches outlined below will help relieve hip pain and tension in your lower back. Some gentle stretches also work on your core muscles (abdominals, pelvic muscles, and back muscles). Lower back and hip stretches to do at your deskWhile at your desk, you can still do lower back and hip stretches. These exercises are very useful and can lessen lower back pain and hip pain. There’s a tiny muscle you’ve probably never heard of that has a powerful effect on your daily movements, and can even be linked to sciatica. It’s called the piriformis and it enables you to move your hips, upper legs, and feet away from your body. The piriformis also covers the
sciatic nerve that runs from your lower back and down towards your legs. When the sciatic nerve becomes pinched, it results in the very painful condition called “sciatica.” The strains of daily life can place even more pressure on the sciatic nerve, causing numbness, tingling and even acute pain that can last from minutes to hours. This pain usually runs from the lower back toward the hip, buttocks, and legs. Before you realize it, sitting or changing positions becomes very difficult. Luckily, there are several simple and effective ways to stretch out that tiny piriformis muscle and provide relief from your sciatica pain. Give these 10 powerful piriformis stretches a try— and be sure to watch the videos, too. 1. Simple Seated Stretch
2. Standing Piriformis Stretch If you have trouble balancing with this stretch, stand with your back against a wall and your feet about 24 inches from the wall for extra support.
3. Supine Piriformis Stretch
4. Outer Hip Piriformis Stretch
You’ll want to recover from this stretch! Lie on your back, bend both knees together and gently pull them with your hands toward your chest.
5. Groin/Long Adductor Stretch
6. Inner Thigh/Short Adductor Stretch
Want an even deeper stretch? Push your knees down with your elbows or bend your torso forward while keeping your back straight.
7. Side Lying Clam
8. Hip Extension
9. Supine Piriformis Side Stretch
10. Buttocks Stretch for the Piriformis Muscle
Note that home remedies are helpful in mitigating pain but do not address the root cause. A full chiropractic examination identifies the source of your pain, provides treatment to relieve the symptoms, and establishes a customized treatment plan to ensure you’ll keep the pain at bay, for good. Make an appointment online or call us at (256) 333-9429 today. This content isn’t meant to diagnose or treat your medical condition and is not a substitute for in-person medical advice. How do I stretch my back and hip pain?External hip rotation (stretch)
Press your knees down towards the floor using your hands as needed. Alternatively, lie on your back and part your knees, keeping your feet together. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times.
Can tight hips cause lower back pain?In addition to muscle tightness in the hips, Matoska notes that stiff hip joints can lead to lower back pain. “A lack of rotational motion and ability to flex or extend your hip forwards or backwards can affect your walking, running, swinging, and twisting motions and increase mechanical strain on your lower back.”
How do you relieve lower back and hip pain?Gentle stretching can speed up recovery. Applying a cloth-covered ice pack to the affected area for 10 to 15 minutes at a time can also help. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, can reduce the pain and swelling that these muscle injuries cause.
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