Improve Hip Mobility To Prevent Low Back Pain

Factors leading affecting Hip mobility

  • Poor pelvic control and awareness – It might come as a surprise but many people find it difficult to dissociate hip joint from low back. A simple pelvic tilt on all 4’s or in sitting is a challenge for them. This lack of control and awareness of pelvic region increases chances of low back involvement in day to day activities.
  • Tight gluteal and hamstrings muscleTight hamstring and gluteal muscles limit hip flexion ROM and pull the pelvis to tilt posteriorly (backwards). As a result of which, lower back compensates by flexing forward. Common example is bending forward Fig. 2

Fig. 2

  • Tight posterior hip capsule and deep rotators – Tightness of these structures alters the gliding and sliding of the joint itself which can lead to hip joint stiffness or even impingement (FAI- Femoral acetabula impingement), affecting  the hip joint function.

  • Tight hip flexors – These muscles are found in front of the hip joint. Their function is to flex the hip joint. If they end up being stiff and tight, they reduce hip extension ROM. To compensate for this, the pelvis tilts forward and increases arching at the low back. Prolonged sitting habit is one main reason for the tightness of these muscles.
  • Weak core and gluteal muscles – Core and gluteal muscles are a major group of muscles. As we know all movements start and are stabilized from the core. If this area of the body is weak, there is less control and stability at the lower back. There will be poor distribution of weight throughout the whole musculoskeletal system. Low back muscles will compensate for weak gluteal muscles in movements like lifting, deadlift or squatting.
  • Poor postural habitsIncorrect techniques or habits developed overtime will also affect this dissociation between hip joint and low back. Poor sitting/standing posture, poor ergonomics, and poor exercising techniques will all lead to muscle imbalance and movement dysfunction.

Exercises to improve Hip mobility – Next Page

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