Lower Back Pain, Hip Flexor
These are self-care tips to help bring temporary relief while we are dealing with COVID-19 restrictions. These exercises alone probably won't solve the problem because we are addressing symptoms not the root issues like common compensatory patterns caused by muscular imbalances, poor posture, overuse or inactivity. These tips are best used between bodywork sessions as home-retraining exercises recommended by a Myoskeletal Alignment Therapist, Physical Therapist, or a bodyworker who takes a global approach and understands how to assess and treat the underlying issues. For lasting results seek professional help to address the underlying issue and contributing factors.
Psoas (hip flexor)
Symtoms: Lower back pain, Lower Cross Syndrome
Sitting for extended periods of time shortens the Illiopsoas muscle which attaches to the front portion of the lumbar spine and the inside of the front of the hip.
A tight Psoas muscle can pull on the lumbar spine and add strain to the lower back.
To stretch the right Psoas, place your right knee on the ground with left foot flat on the floor and left knee bent. (If you can't put pressure on your knees, try keeping the right foot flat on the ground and the left foot in a couch or see link below for other options.)
Gently, slowly lean forward, keeping your back straight until you begin to feel a stretch in the front of the right hip, ideally just above the hip bone. (If your quads are tight you may feel the stretch there and that's ok, keep doing the stretch they will loosen up over time and you'll be able to get to the Psoas.)
To increase the stretch, with your right arm reach over your head and push the right hip out to the side.
This should open up the right hip and really increase the stretch.
Repeat on the opposite side.
This is a stretch we should all be doing daily for lower back maintenance.
Click here to see the anatomy or for a lying and standing stretch option.
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