Ever experience low back pain? Do not feel alone! More than 80% of Americans report low back pain at some point. While many things may cause back pain, improving hip mobility may be part of the solution. Improved hip mobility may also lead to greater strength, increased muscle size, and better athletic performance. This article will discuss stretches to improve hip mobility. Future articles will address other important issues like hip activation and strengthening exercises.
Note the low back is very complex. Since it is often very difficult to pinpoint low back pain’s origin, medical consultation should be obtained before undertaking any new exercise program.
The Problem
In our modern society, we spend lots of time sitting. We sit in traffic, we sit behind desks, and we sit in front of the television. Lots of sitting can actually cause our hips to tighten. Increased hip tightness=less hip mobility.
But what does hip mobility have to do with low back problems? As hip mobility lessens, the hips may do less work so the low back may be forced to work harder than is ideal. When performing activities like lifting children or climbing stairs, lack of hip mobility may actually increase low back stress and potentially increase pain or contribute to injury.
The Solution
Stretching the hips regularly can increase hip mobility. This can allow the lower back to stabilize better during daily activity like lifting kids or carrying boxes. A more stable low back is generally a desirable state.
Hip mobility also has implications for appearance, strength and performance.
If you want a better-looking butt, increased hip mobility can better shape the muscle by allowing greater range of motion during resistance training. If strength or speed is your goal, the glutes are the strongest hip extensor in the body. You want your strongest hip extensor working overtime! If you utilize your strongest hip extensor more effectively, you can become stronger or even run faster in competition.
Try these two stretches shown at the top to improve hip mobility. Notice these are hip stretches and not low back stretches. Do not bounce or rock during the stretches. Move into the stretch slowly and gradually.
Note the low back is very complex. Since it is often very difficult to pinpoint low back pain’s origin, medical consultation should be obtained before undertaking any new exercise program.
The Problem
In our modern society, we spend lots of time sitting. We sit in traffic, we sit behind desks, and we sit in front of the television. Lots of sitting can actually cause our hips to tighten. Increased hip tightness=less hip mobility.
But what does hip mobility have to do with low back problems? As hip mobility lessens, the hips may do less work so the low back may be forced to work harder than is ideal. When performing activities like lifting children or climbing stairs, lack of hip mobility may actually increase low back stress and potentially increase pain or contribute to injury.
The Solution
Stretching the hips regularly can increase hip mobility. This can allow the lower back to stabilize better during daily activity like lifting kids or carrying boxes. A more stable low back is generally a desirable state.
Hip mobility also has implications for appearance, strength and performance.
If you want a better-looking butt, increased hip mobility can better shape the muscle by allowing greater range of motion during resistance training. If strength or speed is your goal, the glutes are the strongest hip extensor in the body. You want your strongest hip extensor working overtime! If you utilize your strongest hip extensor more effectively, you can become stronger or even run faster in competition.
Try these two stretches shown at the top to improve hip mobility. Notice these are hip stretches and not low back stretches. Do not bounce or rock during the stretches. Move into the stretch slowly and gradually.
First Stretch
Keep the low back straight. The knee is lined up with the middle of the body. Over time,, increase the stretch by shifting the weight back more into your hips.
Keep the low back straight. The knee is lined up with the middle of the body. Over time,, increase the stretch by shifting the weight back more into your hips.
Second Stretch
Keep the low back straight. Place one leg in front of the body as shown. Shift the back hip forward and down. Stretches the back hip.
Hold each stretch for 30 seconds per leg and repeat 3-4 times.
Evidence-based sources for this article: Dr. Stuart McGill (http://www.backfitpro.com/); Eric Cressey, M.S., C.S.C.S. (http://www.ericcressey.com/).
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