REDUCE LOW BACK PAIN W/ HIP STRETCHING EXERCISES.

The virus pendemic has caused increased  inactivity with much more sitting.  The results are back pain along with posterior hip pain, largely due to increased hip rotator tightness/ posterior hip tightness and poor core muscles The sciatic nerve runs through the Piriformis muscle, occasionally causing leg pain.  

HIP STRETCHING                                                                                              

  1. Sit tall with head on shoulders not the chest (maintaining  Pilates Posture). Bend forward at the waist                                                                                                             

  Cross one leg over the other with the ankle above the knee.                          

Pull up on the ankle and push down on the knee. Hold for 30 seconds.

Alternate and change legs repeat for 30 seconds. Repeat 3 reps alternating legs.

Repeat 2-3 times daily. Decrease as pain subsides. 

 

 

2. Sit in a chair and bend forward at the waist, keeping the back straight                 stretching hip rotators

with the head on the shoulders not the chest. (maintaining Pilates Posture).

Grasp right leg both hands and pull towards opposite shoulder on the knee           

until you feel stretch in buttocks/hip  Hold for 30 seconds.

breathe out pull the belly button  the spine  Alternate legs Repeat 3 reps.

Repeat 2-3 times daily.  Decrease as pain subsides.

For additional back exercises go to: wwwpilatesplusforboomers.com Scroll down & click on “low back exercises”. Add hip stretching exercises lying down.  As pain subsides add strengthening exercises.