Mastering Lower Back Pain

‍This is not a video so much as a If you've seen video 1 in my lower back pain crash course you’ll know the role of the iliopsoas in keeping the hips tight. That feeling can also come from a tight groin (hip adductors), quads, hamstrings, hip internal and hip external rotators. In this case we should also at how tight hips can affect the position of the lower spine. I've made some videos on how to decrease tension in the internal and external rotators of the hip in order to free your back from being stuck in anterior or posterior pelvic tilt. These videos can be found after video 10 of The Posture Plan, or by clicking here.

In my clinical experience, tight hips only ever play a secondary role, contributing only a little to my patient's lower back pain. A lot of 5-min exercise videos contain hip stretches, like the pigeon stretch or quad and hamstring stretches. To stretch the groin I recommend side lunges, like in the beginning of Moderate video 11, or the last stretch in Moderate 12. (click on the text to open link)

If you feel your hips are tight I might recommend you find the stretch exercises that feel the tightest and perform them regularly. We go over a few hip stretches in the Knees for Skis course. For example at 9:18 in Day 3 of the course.

Good luck! 🤗