3 Step Low Back Pain Help
Many times with low back pain there can be pain resulting from compensation of loss of motion in nearby joints. In this case , the compensation is coming as a result of poor hip motion. The hips should allow for proper movement forward , backward, lateral bending and rotations. It is a ball and socket joint that should have all planes of motion but due to prolonged sitting , there can be substantial restrictions.
1. Hip flexor stretch-on 1 knee, gliding back and forth to feel restricted spots or “sticking point”. Once found, hold that stretch 30-60 seconds, repeat 2x each leg.
2. Hip rotations- on all fours. Start by extending your foot backwards while keeping a bent knee. Then rotate your knee up and around in a circular motion. 5-10 repetitions each side.
3. Lateral lunges - feet facing forward, legs spread out 10-12 inches past shoulders. Try and keep church upright- lunge laterally into the hip slowly. Feel the hip loading. 5-10 reps each leg.
Do this once per day. It is quick and will help!
If you are suffering in pain and reading this, then we may be able to help. Your health affects you and everyone in your life. You owe to yourself to get help, you owe it to your family, you owe it to your friends. Get Help!!!
Call us at 619-298-0800 to find out if you can be helped today. Don't wait, do it now, don't push it off for another day!