Lower back pain near the hip is a major problem that occurs every day for all genders because of the constant movement. Revealing exercise methods to relieve lower back pain and tight hip joints.
Lower back pain is a problem that people of all ages can experience. When considering the structure of the lower back, it is found that the lower part is connected to the pelvis and hip joints. The normal movement mechanism of the lower back will have movement in relation to the hip joints in every posture. By nature, when the movement of a joint in a person is limited, the adjacent joints must move more to compensate so that the overall movement can still be done.
Therefore, when there is a tight hip joint, it will cause the lower back to move more. This increased movement, if it occurs continuously and for a long time, will result in lower back injury and result in chronic lower back pain. Therefore, if we do not fix the problem of limited movement at the hip joint, it will result in lower back pain occurring repeatedly or may increase the severity of the problem.
Studies have shown that hip stretches can help reduce lower back pain while also improving lower back stability. This stability comes from reduced compensatory movements in the lower back due to increased range of motion of the hip joint. หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ Normal hip movements include hip flexion, extension, adduction, rotation and excursion. Each increase in hip range of motion reduces the stress placed on the lower back.
Exercises to relieve tight hip joints
Hip Flexion
- How to exercise: Lie on your back, bend your knees and hips on the side you want to stretch. Bend until you feel tightness in your hip joint. Pull and release in a narrow range, 30-50 times/set. Do 3 sets.
Inward hip rotation stretch
- How to exercise: Lie on your back, raise both legs and place them on the floor. Place the opposite foot of the side to be stretched around the knee of the hip joint of the side to be stretched. Then pull the knee down to twist the hip joint inward. Pull and release in a narrow range, 30-50 times/set, do 3 sets.
External rotation and hip extension
- Exercise method: Sit with both feet close together. Hold the toes, contract the stomach and slowly lean forward until you feel tightness in the groin. Then relax and lean forward again while contracting the stomach. Do in a narrow range of 30-50 times/set. Do 3 sets. (Contracting the stomach prevents excessive movement of the lower back while doing the exercise, which may cause back injury.)
Hip extension pose with feet on hips
- Exercise method: Stand with feet at hip level, step the opposite leg to the one you want to stretch forward, bend the front leg down, both toes pointing forward, arch your back slightly, bend and stretch the front leg, do it in a narrow range 20-30 times/set, do 3 sets.