Like quadriceps, the hamstrings are 2-joint muscles. Unlike the quadriceps, though, the hamstrings reside at the back of your thigh. They attach at the siting bones, which are located on the underside of your pelvis. When the hamstring muscles contract, the effect is a pulling of the back of the pelvis down toward the back of the thigh, or a bringing of the lower extremity back behind you.
Hi John, Thank you for the video and instructions. My question to you is that I’m schedule to have a reconstructive hip repair (Laberal tear) in July for my right hip and (second) and told that I have a tear in the right as well. I’ve been suffering from back pain too and know its because of the hips and my sitting because of work. If I can tolerate the exercise, would your recommend to do them? And if so, should I take it down from your suggested reps? I’ve been doing DDP Yoga for the last week and besides general soreness and some discomfort in my right hip, i’ve been able to make it through a full workout as well as do the core exercises. Your response would be greatly appreciated.
For those with pain localized to the lower back due to disc degeneration, fair evidence supports spinal fusion as equal to intensive physical therapy and slightly better than low-intensity nonsurgical measures. Fusion may be considered for those with low back pain from acquired displaced vertebra that does not improve with conservative treatment, although only a few of those who have spinal fusion experience good results. There are a number of different surgical procedures to achieve fusion, with no clear evidence of one being better than the others. Adding spinal implant devices during fusion increases the risks but provides no added improvement in pain or function.
The side of the pain on its own doesn’t tell us much, and most of the one-sided sources of pain are viscera that usually cause abdominal pain instead of back pain, or in addition to it. In other words, the only reason to worry about right or left lower back pain is if it is otherwise worrisome: if you have other red flags or significant non-back symptoms.
Sciatica is a form of radiculopathy caused by compression of the sciatic nerve, the large nerve that travels through the buttocks and extends down the back of the leg. This compression causes shock-like or burning low back pain combined with pain through the buttocks and down one leg, occasionally reaching the foot. In the most extreme cases, when the nerve is pinched between the disc and the adjacent bone, the symptoms may involve not only pain, but numbness and muscle weakness in the leg because of interrupted nerve signaling. The condition may also be caused by a tumor or cyst that presses on the sciatic nerve or its roots.
When hip pain comes from muscles, tendons, or ligament injuries, it typically come from overuse syndromes. This can come from overusing the strongest hip muscles in the body such as iliopsoas tendinitis; it can come from tendon and ligament irritations, which typically are involved in snapping hip syndrome. It can come from within the joint, which is more characteristic of hip osteoarthritis. Each of these types of pain present in slightly different ways, which is then the most important part in diagnosing what the cause is by doing a good physical examination.
However, even the things you do every day — like sitting in front of a computer or at a desk for hours — can both weaken and shorten (tighten) your hip flexors, making them more prone to injury. Because of this, exercises (such as squats) and targeted stretches which focus on strengthening the hip muscles and improving hip mobility are key to preventing injuries.
Low back pain can be caused by tumors, either benign or malignant, that originate in the bone of the spine or pelvis and spinal cord (primary tumors) and those which originate elsewhere and spread to these areas (metastatic tumors). Symptoms range from localized pain to radiating severe pain and loss of nerve and muscle function (even incontinence of urine and stool) depending on whether or not the tumors affect the nervous tissue. Tumors of these areas are detected using imaging tests, such as plain X-rays, nuclear bone scanning, and CAT and MRI scanning.
I am a science writer, former massage therapist, and I was the assistant editor at ScienceBasedMedicine.org for several years. I have had my share of injuries and pain challenges as a runner and ultimate player. My wife and I live in downtown Vancouver, Canada. See my full bio and qualifications, or my blog, Writerly. You might run into me on Facebook or Twitter.
In this study, one patient with sciatica was sent for ten MRIs, which produced 49 distinct “findings,” 16 of them unique, none of which occurred in all ten reports. On average, each radiologist made about a dozen errors, seeing one or two things that weren’t there and missing about ten things that were. Yikes. Read a more detailed and informal description of this study.
Low back pain can cause a wide variety of symptoms and signs depending on the precise cause of the pain as reviewed above. Symptoms that can be associated with low back pain include numbness and/or tingling of the lower extremities, incontinence of urine or stool, inability to walk without worsening pain, lower extremity weakness, atrophy (decreased in size) of the lower extremity muscles, rash, fever, chills, weight loss, abdominal pains, burning on urination, dizziness, joint pain, and fatigue.
Increasing general physical activity has been recommended, but no clear relationship to pain or disability has been found when used for the treatment of an acute episode of pain. For acute pain, low- to moderate-quality evidence supports walking. Treatment according to McKenzie method is somewhat effective for recurrent acute low back pain, but its benefit in the short term does not appear significant. There is tentative evidence to support the use of heat therapy for acute and sub-chronic low back pain but little evidence for the use of either heat or cold therapy in chronic pain. Weak evidence suggests that back belts might decrease the number of missed workdays, but there is nothing to suggest that they will help with the pain. Ultrasound and shock wave therapies do not appear effective and therefore are not recommended. Lumbar traction lacks effectiveness as an intervention for radicular low back pain.
Hip labral tear. This is a rip in the ring of cartilage (called the labrum) that follows the outside rim of the socket of your hip joint. Along with cushioning your hip joint, your labrum acts like a rubber seal or gasket to help hold the ball at the top of your thighbone securely within your hip socket. Athletes and people who perform repetitive twisting movements are at higher risk of developing this problem.
The Reclined Hip Stretch is a Pilates mat exercise that is one of the best stretching exercises for the outside of the hip. It looks like a pretzel move, but once you get it figured out, it feels great. It is easy and you can control how intense the stretch is. It is a good warm-up stretch, and you might use it as one of the stretches you do each morning, especially if you have tight hips.
I’ve got zero flex in the hips and the tightest groin muscles anyone could ever have. In saying that I’m one of the most physically active person you’ll ever meet. Because of my tightness I’ve suffered a double hernia, severe sciatic nerve pain that stretches from my lower lumber through my glues down to my ankles. Thanks to your efforts in all of the above videos and through much of the “no pain no gain” stretches, I’m on the mend by Gods grace. We can all make excuses for the physical break down in our bodies but truly doing something about it without relying on medicating pain killers is the go. I believe IMO it all starts with stretching. All you guys in the above videos are legends.
Stop listening to other people’s horror stories. You know the scenario: You are bent over in obvious pain, waiting to see the doctor, and the person next to you tells you a 10-minute tale of how their Uncle Gordon had low back pain that required injections and surgery. But the pain still didn’t go away. Stop listening to these terrible stories. Most low back pain is short-lived and can be managed quite effectively with exercise and postural correction. Of course, some low back conditions are serious and require surgery, but that is a conversation you should have with your doctor, not the guy in the waiting room.
Acupuncture is no better than placebo, usual care, or sham acupuncture for nonspecific acute pain or sub-chronic pain. For those with chronic pain, it improves pain a little more than no treatment and about the same as medications, but it does not help with disability. This pain benefit is only present right after treatment and not at follow-up. Acupuncture may be a reasonable method to try for those with chronic pain that does not respond to other treatments like conservative care and medications.
Sit in a chair with good lumbar support and proper position and height for the task. Keep shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of the back can provide some lumbar support. During prolonged periods of sitting, elevate feet on a low stool or a stack of books.
The story of actor Andy Whitfield is a disturbing and educational example of a case that met these conditions — for sure the first two, and probably the third as well if we knew the details. Whitfield was the star of the hit TV show Spartacus (which is worthwhile, but rated very, very R17). The first sign of the cancer that killed him in 2011 was steadily worsening back pain. It’s always hard to diagnose a cancer that starts this way, but Whitfield was in the middle of intense physical training to look the part of history’s most famous gladiator. Back pain didn’t seem unusual at first, and some other symptoms may have been obscured. Weight loss could have even seemed like a training victory at first! It was many long months before he was diagnosed — not until the back pain was severe and constant. A scan finally revealed a large tumour pressing against his spine.
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.
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.