Do you have low back pain? Who doesn’t, right? Does the pain not respond to treatments to your low back? Big surprise … the pain might not be coming from your back. Research shows that health care practitioners should be looking to your hips.

For your low back to function properly, the hip joints need to have adequate mobility. Internal rotation (moving the thigh inward) and external rotation (moving the thigh outward) should be equal on each leg and from side to side. The musculature around the hips also needs to be balanced and strong.

Unfortunately, most of us sit at a desk for 8 hours a day and then go home to sit on the couch. Whatever happened to running around and enjoying the great outdoors? In case you need some help, I’ve put together some dynamic (movement) stretches to help increase mobility in your hips. So go outside, enjoy the sun (get your 15 minutes worth) and stretch out your hips twice a day. The best time to stretch is after cardiovascular exercise, when your muscles are pumped full of blood. However, if you stretch dynamically, there is less chance of injury if done before exercise. Plus, dynamic stretching is more fun! Please remember, if you feel pain at any time (or were instructed not to perform any of these moves), stop what you are doing and see your health care practitioner.

1. Leg swings – swing your leg from front to back, toes pointed forward. Keep your back straight, shoulder blades down and back, and pelvis still. If you lack mobility, keep your swings small.
2. Side-side Leg swings – swing your leg from side to side, toes pointed forward. Keep your back straight, shoulder blades back and down, and pelvis still. Do not rotate your torso.
3. Split squats – assume a wide split stance with toes pointed forward. Keep your back straight, shoulder blades back and down, and don’t let the knees buckle in. Keep your hands behind your head and squat one knee toward the floor.
4. Lateral squats – assume a wide stance with toes pointed forward. Keep your back straight, shoulder blades back and down, knees out, and squat to the side with hands behind your head.
5. Rotational squats – assume a wide stance, with one leg toes pointed forward and the other leg toes pointed out 90 degrees. Keep your back straight, shoulder blades back and down, knees out, and squat to the side with toes pointed forward.
6. Reverse lunge with twist – step back with one leg as far as you can and rotate to the opposite side. Keep your back straight, shoulder blades back and down, and knees out. Squeeze your glute (butt) muscle on the back leg while you rotate and stand up.

Kristin Shay, DC
Doctor of Chiropractic

Healing Tip of the Week
Go outside, enjoy the sun (get your 15 minutes worth), and stretch out your hips twice a day. Your hips and low back will thank you for it!