When we experience a back ache, specifically lower back, we usually attribute it to something strained or injured within our back, right? What is not often understood is that many times that
pain is actually coming from tendons and ligaments that attach to your bones.
Especially after the age of 60, our muscles shorten and that alone can pull bones out of alignment as the fascia is stretched and tightened where it shouldn’t be. Consider this: When muscles in your legs, hips and torso shorten, they cause undue pressure on nerves and tissues in your back, hence back pain.
Integrative medicine physicians that understand this concept will suggest gentle stretching exercises, especially as we age and sit performing our various career tasks for hours on end. Unfortunately, many traditional
orthopedic offices and therapists recommend exercises that actually stretch the ligaments – ending up stressing and weakening them, making the problem and pain worse...click to continue reading...
I’ve been a victim of hip pain from sitting way too many hours at my computer or wearing a
pair of “stylish” heels for a special event that end up causing hip pain that I don’t normally experience unless stretched too much.
The following is an exercise I use and recommend to do a gentle stretch that helps this condition
enormously. It was taught to me by a therapist friend who used it in Europe for over 40 years -- thank you Steve.
Carefully stretching your hip-flexor muscles several times a day for 20 seconds can prevent this kind of hip pain and the resulting low back pain. In subsequent blogs I’ll share with you one of the most helpful therapies I’ve found for keeping my body in a healthy alignment – Myofascial Release
(MFR) Therapy. I’ll also share my interview with my personal MFR therapist and her insights after treating thousands of patients.
1. Stand straight with your right foot forward and left foot back. Keep both feet flat on floor.
2. Put your hands on your hips and keep your back and hips in straight alignment.
3. Push forward with your hips, while maintaining your erect posture. Slowly, push your hips forward only until you feel a comfortable level of tension in the front of your left hip.
4. Hold for 10 seconds.
5. Then switch sides by reversing your leg stance and repeat.
This entire process only takes 20 seconds...if you won't devote that minute amount of time to help your body, I can't offer anything else.