HIPS

 

Here are 4 therapeutic things to do to help manage your hip pain.

 

1. Use cold press/ice for Inflammation:

Icing a joint that’s inflamed because of arthritis or bursitis can lower inflammation and help with hip pain. If it’s very painful, ice four or five times daily for about 10 to 15 minutes. 
Use an ice pack, wrap a towel around it, and put it where you feel the pain.

2. Apply warmth for Arthritis:

Warming up an arthritic hip joint with a hot shower or bath can soothe your joint. Don't use heat, however, if your hip pain is caused by bursitis, because it can make this type of inflammation worse.

3. Practice stretches for Bursitis:

Stretching the hip muscles that sit on top of the bursae, part of the lining in your hip joint, can give you some relief from bursitis pain. Kneel on the leg that's giving you the pain, holding on to something sturdy for balance. Tilt your pelvis forward, tightening your gluteus muscles. Then lean away from the side of your hip that hurts, for instance to the left if you're kneeling on your right knee. You should feel a stretch from the top of your hipbone down the side of your leg to your knee.  Hold the stretch for 30 seconds and repeat once or twice.

4. Strengthen Glutes :

Doing the bridge exercise in the morning gets your muscles working, activated, and engaged and will help support you the rest of the day.  Lie on your back with your legs bent and your feet flat on the floor, hip-width apart. Press down through your feet and raise your buttocks off the floor while you tighten your abdominal muscles. Keep your knees aligned with your ankles and aim for a straight line from knees to shoulders, being sure not to arch your back; hold this position for 3 to 5 seconds and then slowly lower your buttocks back to the floor. Start with one set of 10 and build up to two or three sets.

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LOWER BACK

Technology keeps us sitting in front of the computer for most of the day. All of this sitting can cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the abdominals, lower back, and glutes.  
 

Our deepest hip flexor is the Psoas, which is directly connected to our lumbar spine. So if our hip flexors get tight, they will begin to tug uncomfortably at the lower spine, thus causing stiffness and achiness in the lower back and sometimes uncomfortable hip pain.

Fortunately, regularly stretching can help reverse some of this tightness.

 

Here are 8 easy stretches that can be done just about anywhere to relieve lower back and hip pain.

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Childs' Pose - hold for 30 seconds

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Supine Figure Four Stretch - hold for 30 seconds on each side

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Supine Figure Four Twist - hold for 30 seconds on each side

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Runners Lunge - hold for 30 seconds on each side

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Adductor Opener - hold for 30 seconds 

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Wide Leg Forward Fold - hold for 30 seconds

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Seated Twist - hold for 30 seconds

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Happy Baby Pose - hold for 30 seconds

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