If you’ve ever experienced anything like I have, waking up and not being able to move your legs to put on your pants, unable to bend forward to tie your shoes, or even slightly lean forward to brush your teeth, then you can grasp where I’m coming from. The worst part is when all these limitation are coming about with your sudden onset of pain and you don’t even have the slightest clue as to what happened that could have possibly caused it.
I literally woke up and barely was able to roll out of bed.
Now I probably should have gone to get checked by my chiropractor to see if it was something serious but I was young so I thought I would be fine. This was not a smart thing to do and if you’re experiencing anything like this, I’d encourage you to seek out a professional to find out what is going on with you. Luckily it didn’t turn out to be anything serious but I was still scared and cautious because I’ve heard of the bad things that happen when people have back problems.
With my personal training background and an eagerness to figure out what was wrong with me, I decided to begin an assessment and get some answers. It turned out that my hips weren’t moving the way they should or as much as they should and my low back was having to make up the difference.
You see, because all the parts of the body are connected like a very intricate chain, and they are dependent upon the next link’s function, when one link of the chain isn’t working right, the whole chain suffers. In this case, when the hips aren’t working right, the low back or even the knees begin to suffer as a consequence.
After I noticed this issue in my own hips, I started to notice it in my clients as I put them through the same screening process. In fact I started noticing this issue so much that instead of giving a specific corrective drill or exercise for the problem, I started incorporating bits and pieces of it into my warm-up routine for everyone and it became the new standard.
And the main takeaway from the whole protocol is to make sure the hips are moving well before, during, and in between each exercise session and throughout the day. Once the hips are moving well, the stress on the low back and SI joints will start to decrease and you’ll free up that discomfort in the back because they are no longer having to make up for the lack of movement in the hips. So here’s the Formula:
- Mobilize the hips. The hip is a ball and socket type of joint so it requires a variety motion.
- Release the trigger points and get some blood flow to the legs.
- Stretch the hip flexors. It’s important to get these muscles to stretch because they have a big impact on the low back as well as the SI joints. Then you’ll want to stretch out and work on the back of your legs (hamstrings and calfs)
Throughout this series most people typically find one area or side to be more tight than the other and in that case you’d want to start off by doing an extra set of work on that given side. Typically I recommend going through that series at least 2-3 times and attempt to do it on a daily basis.
Give this some effort and time and believe me, you’ll be happy that you found this blog. Leave me your feedback in the comments section below and let me know how your progressing through the steps.
Take care… of your health