Low back pain is not a specific disease but rather a complaint that may be caused by a large number of underlying problems of varying levels of seriousness.[25] The majority of LBP does not have a clear cause[1] but is believed to be the result of non-serious muscle or skeletal issues such as sprains or strains.[26] Obesity, smoking, weight gain during pregnancy, stress, poor physical condition, poor posture and poor sleeping position may also contribute to low back pain.[26] A full list of possible causes includes many less common conditions.[5] Physical causes may include osteoarthritis, degeneration of the discs between the vertebrae or a spinal disc herniation, broken vertebra(e) (such as from osteoporosis) or, rarely, an infection or tumor of the spine.[27]
The hip joint is designed to withstand a fair amount of wear and tear, but it’s not indestructible. For example, when you walk, a cushion of cartilage helps prevent friction as the hip bone moves in its socket. With age and use, this cartilage can wear down or become damaged, or the hip bone itself can be fractured during a fall. In fact, more than 300,000 adults over 65 are hospitalized for hip fractures each year, according to the Agency for Healthcare Research and Quality.
Squats. Using a squat machine will strengthen your quadriceps muscles on the front of your thigh and the hamstring muscles on the back of your thigh, both of which attach to your hip and give it support. The squat machine may be vertical, in which case you’ll start in a standing position and bend your knees until your thighs are parallel to the floor, or it may be on a sliding incline board.
Contact sports: It should go without saying; all contact sports should be firmly off your to-do list! That also includes sports than involve contact with another object like tennis or gold! Not only do these forms of exercise make you vulnerable to further injury, the rigorous movements required can place your hip joint under too much stress. Try and give the footie a miss for now and instead focus on other exercises you can do with your friends such as swimming or yoga!
For example, your quadriceps muscles are a group of four that are located at the front of the thigh; one of the group members, the rectus femoris flexes the hip, which brings your lower extremity (thigh, lower leg, and foot) forward, in front of you. On the other hand, your hamstring muscles are located at the back of the thigh. When they contract, they extend the lower extremity, bringing it behind you.
For example, your quadriceps muscles are a group of four that are located at the front of the thigh; one of the group members, the rectus femoris flexes the hip, which brings your lower extremity (thigh, lower leg, and foot) forward, in front of you. On the other hand, your hamstring muscles are located at the back of the thigh. When they contract, they extend the lower extremity, bringing it behind you.
There is a significant overlap of nerve supply to many of the discs, muscles, ligaments, and other spinal structures, and it can be difficult for the brain to accurately sense which is the cause of the pain. For example, a degenerated or torn lumbar disc can feel the same as a pulled muscle – both creating inflammation and painful muscle spasm in the same area. Muscles and ligaments heal rapidly, while a torn disc may or may not. The time course of pain helps determine the cause. 

Men and women are equally affected by low back pain, which can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated. Pain can begin abruptly as a result of an accident or by lifting something heavy, or it can develop over time due to age-related changes of the spine. Sedentary lifestyles also can set the stage for low back pain, especially when a weekday routine of getting too little exercise is punctuated by strenuous weekend workout.
This stretch gets at the piriformis muscle of the hip flexor. Sit with both legs extended in front of you. Bend the right knee and place the right foot on the floor. Place your right hand behind you and hook your left elbow on the outside of the right knee. As you twist toward the righthand side, keep your spine straight and breathe deeply. Switch sides after about 20 seconds.

You'll need a resistance band for this one. With this exercise you're focusing on four movements—flexion, extension, abduction and adduction. Try and stand up straight while doing the exercise. If you have to lean excessively, step closer to the anchor point of your band to decrease resistance. You'll find that not only are you working the muscles of the leg that's moving, the muscles of your stance leg will work quite hard stabilizing and balancing.

Back pain can suck the joy out of your days for week, months, even years. It can definitely be “serious” even when it’s not dangerous. I have worked with many truly miserable chronic low back pain patients, and of course the huge economic costs of back pain are cited practically anywhere the subject comes up. But your typical case of chronic low back pain, as nasty as it can be, has never killed anyone.
MRI and x-ray for low back pain are surprisingly unreliable,1 because things like bulging discs usually aren’t a deal,2 most back pain goes away on its own,3 and trigger points (“muscle knots”) are common and can be alarmingly intense but aren’t dangerous.4 Most patients are much better off when they feel confident about these things. The power of justified, rational confidence is a huge factor in back pain.5 Sadly, many healthcare professionals continue to perpetuate the idea of fragile backs,6 which undermines that valuable confidence.
Model Zach Job is a New-York based artist and producer who is also an up-and-coming drag queen known as "Glow Job." Zach has aspirations to join a circus and thus has some training in gymnastics, silks/wall running, parkour, boxing, dance, and acro-yoga. He also swings kettlebells at New York's Mark Fisher Fitness, climbs rocks at Brooklyn Boulders, bicycles 10-20 miles every day, and plays competitive dodgeball.
×