75% of Lower Back Pain is caused by tight Hip Flexors.
Try these 4 exercises from Dr. Fitness and relieve back pain without all of the stretching or thousands of crunches.
1. Hip Hyperextension (6-10 reps)
- Kick the leg straight back, hold, bring it down
- Stand up straight, don't lean over
2. Hip Adduction (6-10 reps)
- Toe in
- Kick across the front of the other foot, hold, bring back
3. Hip Abduction (6-10 reps)
- Toe in
- Kick out 45 degrees
4. Hip Hikers (6-10 reps)
- Toe straight forward
- Raise the hip
Transcript by Rev.com
- 75% of lower back problems are caused by tight hip flexors. They're working at a computer, sitting at the desk, over the keyboard and they get up and their lower back hurts because the hip flexors have tightened up and when they stand up, because the muscle's shortened, it's pulling the lower back and then the lower back tightens up. So if you have tight hip flexors, one of the best things you can do, is do something called Hip Hyperextension.
- And so get the leg back, hold it, come back down.
- [Patrick] It could be a countertop. You don't have to go to a gym for this.
- [Lance] Yeah, the key is not to lean over it. About six to ten reps on each leg. You can't stretch that out, so when you see people trying to stretch that, unless you do movement to reeducate the muscle group, it will not work it will tighten them right back up.
- [Patrick] Exercise number two we have...
- Hip adduction.
- [Patrick] Across the front with the toe.
- [Lance] Toe in, just slightly. Okay and you're going to elongate, stretch that illiotibial band, the IT band.
- IT band, okay, so number three?
- Number three is working the adductors itself. With toe in you can only lift the leg about 45 degrees.
- That's right.
- [Patrick] Exercise number four.
- Is hip hikers.
- [Patrick] Hip hikers.
- [Lance] It's a real weird exercise. My leg straight, I'm elevating, I'm lifting the hip. You're also working your obliques. Huh, so for a person they have a lot of lower back issues, this is a real good one. And I'm almost 62, and knock on wood, I have no back issues. And most guys my age have back problems.
- So you're not stretching, you're doing those four exercises, and you're doing corrective movements.
- Corrective movements, right. The whole body's set up that way, there are corrective movements for every area of the human body.
- Guys, you can connect with Lance at www.drfitnessaz.com also his radio show runs on Saturday morning 8:00 a.m. to 9:00 a.m. here locally in phoenix on 550KFYI and streaming across the internet on iHeartRadio.