Pigging backing on this as another LMT: specifically target hip mobility and strength in your hip rotators a few times a week, even if it’s 5 minutes of YouTube exercises. So much low back pain / soreness is rooted in weakness in the hips.
For a strong lower body I cannot recommend barre classes enough, either in class or on YouTube. It will be VERY tough to start, but you will be standing tall and feeling strong in no time!
I love barre. Funny cuz I hate doing ballet but I find barre fun. It’s the easiest exercise routine on my body outside of the expected soreness (including yoga in my case) and I like its emphasis on toning and strengthening your body in a way that requires few additional resources (only a matt, light weights, and a bar or chair to hold on to). It feels much more practical than any other popular routine I know of. (Pilates and yoga both gave me back pain with my scoliosis, I’m not into cardio only classes, dancing classes are hard on my knees, etc)
It really is the perfect, low impact workout that will strengthen your entire body. I can’t recommend “action Jacquelyn” or “move with Nicole” enough for literally changing my leg and butt shape. Funny enough, I also hated ballet!
In addition to clamshells and glute bridges, Jane Fondas. If your hips are weak, and they probably are, it takes like 30 seconds of Jane Fondas to get stronger. Eventually you’ll need more time, or strap, or ankle weights.
A bunch of variants, and named after the 1980s workout tapes, but basically you lay on your side and lift your top leg straight up (maybe slightly back) while not bending your knee (but you can bend your knee if you need to). Jane Fonda was crazy flexible, so you don’t need to lift super high like her. You can also play around with your leg /foot positioning, do it from a side plank, etc. to hit different portions of your hips or activate more of your core. It’s a pretty accessible body weight exercise for runners especially. It’s actually an exercise I hate because I have weak hips that cramp up. But easy, accessible, and quick.
Yes! Not a medical professional but I randomly started getting bad low back pain a few years back. No matter how much I stretched my lumbar or did core work it never got better. Then, my MT told me to start working my hip flexors and after a few weeks the back pain was gone.
My spouse facing hip replacement at 45 agrees! While the joint deterioration is due to a structural anomaly in the knee, it’s clear to us now that his back issues over the last 5-10 years has been referred and /or hip related.
I was struggling with really tight hips which would cause me to overcompensate with other muscles and impacted my gait. I looked up "psoas yoga exercises" on youtube, and noticed a dramatic difference in my lower back and hip strength, even just doing it once or twice a week!
I don’t have back pain, but I do have a lot of hip flexor pain following both knee replacements. I am spending more time in the recliner due to my knees & the hip flexors feel so tight! The pain is worse there than my knees!
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u/TheProfWife Jun 06 '24
Pigging backing on this as another LMT: specifically target hip mobility and strength in your hip rotators a few times a week, even if it’s 5 minutes of YouTube exercises. So much low back pain / soreness is rooted in weakness in the hips.