Try This Amazing Stretch If You Have Lower Back Pain
As someone who has experienced lower back pain, I know how debilitating it can be. Recently, I came across an amazing stretch that many people overlook, but can be incredibly effective in alleviating this common issue. Let me share what I've learned about the connection between lower back pain and hip flexors, and how a simple stretch might be the solution you've been searching for.
First, it's important to understand the root cause of many lower back pain issues. Often, the culprit is something called an anterior pelvic tilt. This occurs when your pelvis is tilted downward, causing your buttocks to stick out slightly. As the expert in the video explains, "When you have an anterior pelvic tilt, it puts an excessive arch in your lower back." This excessive arching can lead to inflammation in the SI joint, potentially pinching nerves and causing pain, numbness, or tingling sensations.
The key to addressing this issue lies in our hip flexors. These muscles run from the front of your thigh bone into your pelvis. When they're tight, it can force your pelvis into an anterior tilt, exacerbating the problem. As the expert points out, "If your hip flexors are tight, that means that you can't bring this leg behind you without that muscle hitting its flexibility restrictions." This restriction can force your hip to articulate backwards, creating an even bigger anterior pelvic tilt.
Interestingly, while the pain is felt in your lower back, the solution involves stretching the front of your body. The expert emphasizes, "The hip flexors are on the front side of your body, but you have pain in the back side of your body. But the trick is these muscles need to get longer." By stretching your hip flexors, you can improve your posture and take pressure off your lower back.
The recommended stretch is called the kneeling hip flexor stretch. To perform this, you'll need a soft pillow to kneel on. The expert provides clear instructions: "Put your hands on top of your hip bones... We want to turn the hip straight forward, balance them from side to side... As you come down, don't let your lower back poke out... Instead, we want to squeeze the glutes and tuck the pelvis, making sure we have a nice flat lower back."
It's crucial to maintain proper form during this stretch. Many people compensate for tight hip flexors by tilting their pelvis to the side or arching their lower back. The expert warns against this, saying, "If I come down into the hip flexor stretch and my butt sticks out like this, I'm again compensating through my lower back because of tight hip flexors." Instead, focus on maintaining a flat back and tucked pelvis as you lower your hips towards your front heel.
For those who find kneeling uncomfortable, there's an alternative standing version of this stretch. This variation is particularly convenient as you can do it anywhere – while waiting in line at the store or bank, for instance. The principles remain the same: keep your hips straight forward, squeeze your glutes, and tuck your pelvis until you feel a stretch in your hip flexors.
Consistency is key when it comes to this stretch. The expert recommends holding the stretch for 30 to 60 seconds on each side, repeating daily. As he says, "The more we expose ourselves to stretching and lengthening those hip flexors, the more likely we'll be able to go from this posture which causes lower back pain and SI joint pain to this posture which makes it feel significantly better."
In conclusion
By incorporating this stretch into your daily routine, you may find significant relief from lower back pain. Not only can it help alleviate discomfort, but it can also improve your overall posture and body mechanics. As the expert concludes, this can lead to "protecting our lower back and making our body feel a whole lot stronger as well." Remember, while this stretch can be highly effective, it's always advisable to consult with a healthcare professional if you're experiencing persistent pain or before starting any new exercise regimen.