Over my 25+ years of practice I have seen hip flexor strains and spasms as the main cause of back pain. Common complaints from someone suffering with hip flexor issues is an inability to extend backwards, problems rising from a seated position and an overall difficulty “standing up straight”.
The hip flexors are made up of four main muscles that generally start at the lumbar spine, cross the hip and attached to the upper leg. Pain can be felt in the lower back all the way to the leg or even the knee. Sometimes people think they have sciatica because they feel leg pain, but it may be just a hip flexor injury. Because of the size and location of the hip flexor muscles injuries may be VERY PAINFUL.
The best way to prevent this type of injury is to stretch these muscles, and to do so regularly. There are three basic stretches you can do: 1. hip swing, 2. standing lunge and 3. kneeling lunge. Of course there are other exercises you can add, but for the point of our discussion and keeping it simple, these three exercise are sufficient. They do not take much time to perform and should be included in your stretching program. (you can watch these exercises demonstrated in the quick video below).
Hip flexor strains or spams can be very painful and debilitating. These three exercises can be used as part of rehabilitating an injury as well as preventing an injury. If you have suffered with a chronic lower back injury it would really help to add these simple exercises to your stretching routine.
It’s always best to prevent an injury from occurring, if an injury does occur, with proper support and treatment you can be on the quick path to healing.
Until Next Time,