Hip, Back, & Glute Stretches to Relieve Back Pain

Original Author: Samantha Granger

Common Causes of Back Pain?

• Over 80% of adults admit to having back pain in their lives.

• A number of factors can contribute to back pain:

• Sedentary Lifestyles• Poor Posture• Sudden Muscle or Ligament

Strains• Muscle Fatigue

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Do we sit to much?

• According to a study conducted by professors at Utica College and presented at the annual Applied Ergonomics Conference in 2015, the pelvis tilts forward when we sit, compromising our spinal posture.

• The hip flexors and hamstrings tighten as a result of lack of movement• The hamstrings are three muscles that run along the back of our thighs and attach

to the sit bone (ischial tuberosity region)• Often when there is back pain, you’re typically experiencing tightness in the glues

or hamstrings.

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• Tightened muscles plus improper spinal posture equals back pain.

To help you loosen up and release tight lower back muscles and more, we will learn some of

out go-to hip, back, and glute stretches.

Stretches to combat back painIn the coming slides we will walk you through different stretches to help combat back pain

STANDING HAMSTRING STRETCH - PROPPED • Start by standing and prop your foot of the affected leg on a chair or a step. • Next, slowly lean forward until a stretch is felt behind your knee/thigh. Bend through your hips and not your spine. Hold, then return to starting position and repeat.

• Repeat- 1 Time• Hold- 30 Seconds• Complete- 3 Sets• Perform- 1 Time(s) a Day

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LOWER TRUNK ROTATIONS - LTR • Lying on your back with your knees bent, gently move your knees side-to-side.

• Repeat- 10 Times

• Hold- 2 Seconds

• Complete- 3 Sets• Perform- 1 Time(s) a Day

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SEATED PIRIFORMIS STRETCH

• While sitting in a chair, cross your leg with the ankle of one foot on the knee of the other. • Next, pull the top knee upward towards your opposite shoulder for a stretch.

• Repeat- 1 Time• Hold- 30 Seconds• Complete- 3 Sets• Perform- 1 Time(s) a Day

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STANDING CALF STRETCH - GASTROCNEMIUS

• Start by standing in front of a wall or other sturdy object.Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a straight knee during the stretch. • Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you. • Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.

• Repeat- 1 Time• Hold- 30 Seconds• Complete- 3 Sets• Perform- 1 Time(s) a Day

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QUAD STRETCH -STANDING

• While in a standing position, bend your knee back behind and hold your ankle/foot.

• Next, gently pull your knee into a more bent position until a stretch is felt on the front of the thigh.

• Repeat- 1 Time

• Hold- 30 Seconds

• Complete- 3 Sets

• Perform- 1 Time(s) a Day

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STANDING CALF STRETCH - SOLEUS • Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a bent knee during the stretch. • Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the back of your leg that is most behind you. • Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well.

• Repeat- 1 Time• Hold- 30 Seconds• Complete- 3 Sets• Perform- 1 Time(s) a Day

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BRIDGES

• Start: Lay on your back with your knees flexed and your feet flat.

• Movement: Brace your core, squeeze your glutes and lift your bottom off of the table, return to start position. • * Do not hyperextend your back, make sure to breathe.

• Repeat- 10 Times

• Hold- 2 Seconds• Complete- 3 Sets

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PELVIC TILT - SUPINE

• Lie on your back with your knees bent. Next, arch your low back and then flatten it repeatedly. Your pelvis should tilt forward and back during the movement. Move through a comfortable range of motion.

• Repeat- 1 Time

• Hold- 1 Second

• Complete- 1 Sets• Perform- 1 Time(s) a Day

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STANDING ILIOTIBIAL BAND STRETCH WITH TRUNK SIDE BEND - ITB • In a standing position, cross the affected leg behind your unaffected leg.

• Next, with your arm over head, lean to the side towards the unaffected leg.

• Repeat- 1 Time

• Hold- 30 Seconds• Complete- 3 Sets

• Perform- 1 Time(s) a Day

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GLUTE SET - SUPINE

• While lying on your back, squeeze your buttocks and hold. Repeat.

• Repeat- 10 Times

• Hold- 2 Seconds

• Complete- 3 Sets• Perform- 1 Time(s) a Day

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CHILD’S POSE

• Starting on your knees, sit back on your heels.• Inhale lengthen through the spine.• Exhale as you walk your arms in front of you, bringing your torso down so that you can rest your forehead on the mat.• Rest your arms by your sides with your palms facing up near your feet.• Breathe deeply for as long as you like. This pose should feel completely relaxing.

• Repeat- 1 Time• Hold- 30 Seconds• Complete- 3 Sets• Perform- 1 Time(s) a Day

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PIGEON POSE

• Start on all fours, then bring your right knee forward, placing it behind your right wrist with your ankle near your left hip.• Straighten your left leg behind you and let your upper body fold over your right leg.• If your hip is tight, allow your outer right glute to touch the floor rather than rest on your left hip. As you breathe, sink deeper into the stretch.

• Repeat- 1 Time• Hold- 30 Seconds• Complete- 3 Sets• Perform- 1 Time(s) a Day

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BUTTERFLY STRETCH

• Sit on the ground, bend your legs, and bring the soles of your feet together so they touch, letting your knees fall out to the sides.• Bring your heels as close to your body as you can and lean forward into the stretch, using your elbows to gently push your knees toward the ground.• Repeat- 1 Time• Hold- 30 Seconds• Complete- 3 Sets• Perform- 1 Time(s) a Day

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Try a CFW Signature Session!Click here to view the video: https://vimeo.com/410148987

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Resources

https://teamcfw.sharepoint.com/AcctMngt/Jacquelyn%20Lofaro/IDB/Staff%20Folders/Jennifer%20Sabol/Jennifer/flyers/Lower%20Back%20Stretches.pdf#search=lower%20backhttps://vimeopro.com/corporatefitnessworks/cfw-signature-sessions/page/5https://www.mayoclinic.org