Dr. Shiel received a Bachelor of Science degree with honors from the University of Notre Dame. There he was involved in research in radiation biology and received the Huisking Scholarship. After graduating from St. Louis University School of Medicine, he completed his Internal Medicine residency and Rheumatology fellowship at the University of California, Irvine. He is board-certified in Internal Medicine and Rheumatology.
If you’re someone who’s got a good stretching routine down, both before and after a HIIT workout, bike ride or run, odds are the discomfort you feel indicates that there are grounds for more strengthening exercises. It’s important to add that many yogis with extremely flexible hips run into overstretching injuries like hip flexor strains. But, these injuries aren’t just limited to the uber-flexible. Runners, cyclists, and Stairmaster lovers might strain these muscles due to frequent overuse. We’ll share a hip flexor workout below but, first up, some stretches.
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The lumbar (or lower back) region is made up of five vertebrae (L1–L5), sometimes including the sacrum. In between these vertebrae are fibrocartilaginous discs, which act as cushions, preventing the vertebrae from rubbing together while at the same time protecting the spinal cord. Nerves come from and go to the spinal cord through specific openings between the vertebrae, providing the skin with sensations and messages to muscles. Stability of the spine is provided by the ligaments and muscles of the back and abdomen. Small joints called facet joints limit and direct the motion of the spine.
The big idea of classification-based cognitive functional therapy (CB-CFT or just CFT) is that most back pain has nothing to do with scary spinal problems and so the cycle of pain and disability can be broken by easing patient fears and anxieties. For this study, CFT was tried with 62 patients and compared to 59 who were treated with manual therapy and exercise. The CFT group did better: a 13-point boost on a 100-point disability scale, and 3 points on a 10-point pain scale. As the authors put it for BodyInMind.org, “Disabling back pain can change for the better with a different narrative and coping strategies.” These results aren’t proof that the confidence cure works, but they are promising.
Lumbar strain (acute, chronic): A lumbar strain is a stretch injury to the ligaments, tendons, and/or muscles of the low back. The stretching incident results in microscopic tears of varying degrees in these tissues. Lumbar strain is considered one of the most common causes of low back pain. The injury can occur because of overuse, improper use, or trauma. Soft-tissue injury is commonly classified as "acute" if it has been present for days to weeks. If the strain lasts longer than three months, it is referred to as "chronic." Lumbar strain most often occurs in people in their 40s, but it can happen at any age. The condition is characterized by localized discomfort in the low back area with onset after an event that mechanically stressed the lumbar tissues. The severity of the injury ranges from mild to severe, depending on the degree of strain and resulting spasm of the muscles of the low back. The diagnosis of lumbar strain is based on the history of injury, the location of the pain, and exclusion of nervous system injury. Usually, X-ray testing is only helpful to exclude bone abnormalities.
Six sciatica stretches for pain relief Sciatica is nerve pain that runs through the buttocks, down the back of the leg and into the ankle or foot. It is a symptom of several different back, pelvis, and hip problems, and can also occur as a result of pregnancy. Stretching can provide relief from the pain. Here, we suggest six stretches to perform every day. Read now
Iliopsoas syndrome, which is also called psoas syndrome or iliopsoas tendonitis, occurs when the iliopsoas muscles are injured. Lower back pain is the most common symptom; however, pain can also occur in the hip, thigh, or leg. The iliopsoas bursa, which is a fluid-filled sac located on the inside of the hip that reduces rubbing and friction, is also likely to become inflamed due to the proximity of the two structures. When this happens, the inflamed bursae will make it difficult to move.
How to: Sit down with your knees bent and feet flat on the floor in front of you (a). Place your right ankle on top of your left thigh and flex your right foot (b). Put your hands behind your body, fingertips facing away from your body and begin to press your hips toward your heels until you feel a stretch through your outer left hip. Keep your back tall and chest open (c). Hold for six to eight breaths, then repeat on the other side.
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If you have a stiff, tight or painful hip then www.HipFlexor.org will unlock your hip flexors and restore movement the way it should be. Unlocking your hip flexors instantly breathes new life, energy, and strength into your body! I experienced immediate results. I've been able to loosen up my hips, decrease back tightness, and even workout harder. With so many people suffering with hip pain out there, this program is a great tool for anybody that wants to reduce pain while improving strength, performance, and overall health. Hip flexibility, mobility and strength is one of the most important things you can do to keep your overall body healthy. The video presentation and visuals in the exercise program give me confidence that I am doing the exercises correctly which for me is key with no personal trainer. The website is very complete in listing the possible causes of tight hip flexors and other factors that can lead to the issue. It has detailed, descriptive information regarding the anatomy of the hip, causes of such injuries, and a very progressive and well-explained exercise and stretching schedule that will assist to re-balance the hip and pelvic region, safely stretch and strengthen the muscle group. Best of luck to you! :) Report
Here is how you do the hip rotation stretch: Sit on the floor with your knee out straight. Cross one leg over the other by placing your ankle on top of your knee (as if crossing your legs while sitting). Gently pull your knee across your body, and hold for five seconds. Then gently push the knee of the top leg away from you until a stretch is felt in your hip. Hold this position for five seconds, then slowly release. Repeat 10 times.
Massage therapy does not appear to provide much benefit for acute low back pain. A 2015 Cochrane review found that for acute low back pain massage therapy was better than no treatment for pain only in the short-term. There was no effect for improving function. For chronic low back pain massage therapy was no better than no treatment for both pain and function, though only in the short-term. The overall quality of the evidence was low and the authors conclude that massage therapy is generally not an effective treatment for low back pain.
Apply the above concept to your hips. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below.
Bleeding in the pelvis is rare without significant trauma and is usually seen in patients who are taking blood-thinning medications, such as warfarin (Coumadin). In these patients, a rapid-onset sciatica pain can be a sign of bleeding in the back of the pelvis and abdomen that is compressing the spinal nerves as they exit to the lower extremities. Infection of the pelvis is infrequent but can be a complication of conditions such as diverticulosis, Crohn's disease, ulcerative colitis, pelvic inflammatory disease with infection of the Fallopian tubes or uterus, and even appendicitis. Pelvic infection is a serious complication of these conditions and is often associated with fever, lowering of blood pressure, and a life-threatening state.
Simply stand up straight with your feet about shoulder-width apart. Slowly bend your knees and hips, lowering yourself until your knees obscure your toes or you achieve a 90 degree angle. Hold for a count of 5 and then gently resume your original position. This can be a tough one so again, don’t overdo it and hold on to a table if you need a little extra support! Try to repeat between 5-10 times.