Experiencing pain in your lower back, hips, or legs is a common issue that affects many people at some point in their lives. This discomfort can range from mild to severe, and in some cases, the pain can radiate down to the feet, causing significant distress.
While medications and muscle relaxers are common treatments, understanding the muscles involved and specific exercises can provide lasting relief. In this article, we will explore the muscles responsible for lower back and hip pain, their functions, and the best stretches and exercises to alleviate this pain.
Abdominal Muscles
The spinal column, which houses the nerves and provides flexibility, plays a crucial role in holding the body upright. Muscles surrounding the spinal column offer protection and support.
These muscles begin at the base of the skull, extend down the spine into the buttocks, and some attach to the upper legs. They are arranged in three layers, with the innermost layer attaching from disc to disc for added spine protection.
The abdominal muscles commonly associated with lower back and hip pain include:
- Transverse Abdominus: This innermost muscle wraps around the body like a corset, from ribs to hips and breastbone to spine. It aids in breathing but doesn’t move the body.
- Rectus Abdominus: Known as the “6-pack,” this muscle runs from the ribs to the pubic bone, helping to flex the spine.
- Obliques: Located along the waistline, these muscles help the body bend sideways, twist, and turn.
- Internal Obliques: Beneath the obliques, these muscles assist in twisting, turning, and bending sideways.
Other Muscles Involved
The psoas muscle is often overlooked but is critical in many lower back and hip issues. This muscle attaches around the mid-spine, connecting to each vertebra, passing through the hip to attach to the top of the leg. It acts as a thigh and hip flexor, aiding in walking, bending the body forward, and balancing the torso.
9 Stretches for Lower Back and Hip Pain
If you have a herniated disc, spinal stenosis, or any significant injury, working on your hip mobility is crucial for recovery and pain management. These stretches can help alleviate pain and improve mobility.
Both Knees to Chest
Lying flat on a bed or mat, bring both knees to the chest. Hold gently with both hands for 8-10 seconds. Return legs to bed or mat. Repeat three times.
Knee to Chest
Lie flat on a bed or mat. Bring one knee toward the chest, holding for 8-10 seconds. Return to a neutral position and lift the opposite leg. Hold for 8-10 seconds. Repeat three times.
Knee Rotations
Lying flat on a bed or mat, bring knees up, keeping feet flat. Gently rotate knees to one side, then the other. Do this rotation ten times. Repeat three times.
Bridge
This exercise strengthens the lower back and glutes. Lying flat on a bed or mat, keep feet flat on the surface. Bend the knees. Gently lift the buttocks until the body forms a bridge. Lower the body gently. Repeat ten times. Do this three times.
The Child Yoga Pose
On hands and knees, lower the body until sitting on the legs. Separate the legs until the body is positioned between them. Stretch arms forward, lowering the body until lying between the legs. Hold for ten seconds. Repeat three times.
is yoga is the secret cure for Lower Back Pain?
Happy Baby Pose
Lie flat on a bed or mat, lift legs toward the chest. Splay legs open from side to side and lift feet above the chest. Grasp feet with both hands, resembling a baby checking out their toes. Hold for ten seconds. Repeat three times.
Runner’s Lunge
Stand with feet hip-width apart, bend over, and place hands on the floor. Bend one leg beneath the arms and push the other leg behind the body. Shoulders should be over the bent knee with the leg behind lying flat. This pose lengthens hip flexors and abdominal muscles.
Cat Pose
On hands and knees, ensure shoulders are above hands and hips above knees. Arch the back upward like a cat. Hold for ten seconds. Repeat three times.
Cow Pose
Remain in the same position as the Cat Pose. Instead of arching the back, dip it with the belly button aiming for the floor. Lift the head and tailbone, looking toward the ceiling. Hold for ten seconds. Repeat three times. These two stretches should be done together for a complete stretch.
Why Hip Mobility is Important for a Healthy Back
Our hips provide a stable base for the spine, enabling an upright posture and allowing lower limb movement around the spine. Poor hip mobility can lead to poor movement, posture issues, and inhibited muscles, potentially resulting in injury and pain.
Hip Mobility Exercises
- Quadruped Rockbacks: Loosen the hip joint for better flexion. Consider doing these barefoot to enhance ankle dorsiflexion and great toe extension.
- Adductor Quadruped Rockbacks: A variation emphasizing groin muscle flexibility. Perform on both sides.
- Half Kneel Hip Flexor Stretch: Stretch the front of the hip without overloading other areas. Keep the trunk vertical from hips to shoulders while moving forward.
- Posterior Hip Stretch: Perform this deep gluteal stretch on all fours.
- Figure 4 Stretch: Start on your back for a basic and safe stretch.
- Spiderman: An advanced exercise requiring weight-bearing on hands in a prone position. Perfect previous exercises first, and stop if experiencing upper extremity pain.
By incorporating these stretches and exercises into your routine, you can effectively manage and alleviate lower back and hip pain, promoting better mobility and overall well-being.
FAQs
What causes lower back and hip pain?
Lower back and hip pain can be caused by various factors such as improper posture, muscle strain, injury, or medical conditions like sciatica.
Can exercise help alleviate lower back and hip pain?
Yes, specific exercises and stretches can strengthen the muscles, improve flexibility, and reduce pain.
How often should I do these stretches?
For best results, perform these stretches daily or at least three times a week.
When should I see a doctor for back and hip pain?
If pain persists despite regular stretching and exercise, or if it's accompanied by other symptoms like numbness or severe discomfort, consult a healthcare professional.