Sep 29 in Exercises & Pain Reduction
Low Back Pain Starts With Your Hips
Hip and back pain often stems from tight hip flexors, weak glutes, and a lack of mobility in the hip joint. One of the best ways to alleviate tightness is through targeted stretching.
Focus on hip flexor stretches like the ATG split squat. Most of us can’t get into this position so I recommend starting with your front foot elevated about 2 feet and working down over time. Its a great exercise that lengthens the front of the hips and relieves the tension caused by prolonged sitting.
Incorporating a pigeon pose after getting a ball or foam roller into the glutes can work magic on the other side of the hips, helping release tight glutes, which contribute to hip pain, butt and back pain as well.
You can’t just stretch though, you’ll need some strengthening exercises for the glutes as well if you want to get to the bottom of the problem. Strong glutes help stabilize the pelvis and take the pressure off the hips and lower back.
Exercises like glute bridges and exercises using a glute band are effective for activating the glutes and supporting better movement. These movements should be part of your daily routine, especially if you experience chronic hip pain. I’ve had clients get pain relief with this as a stand-alone even, that is how powerful it can be.
Preventing hip pain requires a balance of mobility and strength. By releasing tight muscles and strengthening weak areas, you’ll ensure your hips are more resilient to stress. Incorporating mobility before workouts and regularly stretching after periods of inactivity will help you maintain healthy, pain-free hips in the long run.
Check in with me below and rate your hips and low back from 1-10
1 - they feel awful
10 - couldn’t be any better
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Low Back Pain Starts With Your Hips
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A group dedicated to eliminating pain using my science-based EQ² Pain Program so that you can return to living without the limitations of pain.
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