True numbness is not just a dead/heavy feeling (which is common, and caused even by minor muscular dysfunction in the area), but a significant or complete lack of sensitivity to touch. You have true numbness when you have patches of skin where you cannot feel light touch. Such areas might still be sensitive to pressure: you could feel a poke, but as if it was through a layer of rubber. Most people have experienced true numbness at the dentist. BACK TO TEXT
Below, you’ll find six hip exercises to help strengthen your hips so they can better support your body and running goals. All you need to do them is a mini looped resistance band, so you can easily fit them in at home or wherever your workouts take you. Try out the moves below in sets of 10 to 15 reps and add some (or even all!) of them to your cross-training workouts.
Preventing hip flexor injury focuses on good flexibility, as well as making sure you warm up before you go full speed. Warm muscles are much less likely to be injured. So take the time to warm up and start slowly before you go all out. A good flexibility program will also help to reduce the tension on the muscles, and reduce your likelihood for injury.
Some of these red flags are much less red than others, especially depending on the circumstances. For instance, “weight loss” is common and often the sign of successful diet! (Well, at least temporarily successful, anyway. 😃) Obviously, if you know of a harmless reason why you have a red flag symptom, it isn’t really a red flag (duh!). But every single actual red flag — in combination with severe low back pain that’s been going on for several weeks — is definitely a good reason to get yourself checked out.
Greater trochanteric pain syndrome describes pain that is felt along the outer hip area. Causes include sports injury, muscle tears, and injury due to motor vehicle accidents. The pain is caused by a combination of inflammation in two distinct areas: the bursa of the hip and pain in the buttock (gluteal muscles). Pain may also be caused by tendinitis of the hip abductor muscles. Symptoms of greater trochanteric pain syndrome include hip pain at night lying on side, dislocated hip symptoms, and hip muscle weakness. Hip pain relief can be sought through anti-inflammatory medications, physical therapy, and stretches for hip pain.
The hip is a very stable ball and socket type joint with an inherently large range of motion. The hip contains some of the largest muscle in the body as well as some of the smallest. Most people lack mobility due to a relatively sedentary lifestyle. Periods of prolonged sitting results in tightness of the hip flexors and hamstrings. Tightness in the muscles and ligaments can created joint forces that result in arthritis, postural problems, bursitis, and mechanical back pain.
Often you’ll perform static stretches seated or lying down, and focus on breathing slowly and deeply to facilitate relaxation — sometimes for several minutes at a time. Static stretches can be very effective at loosening you up, but they also inhibit performance in the stretched muscles for a short time afterward. So they’re best reserved for after a workout, or as an anytime stress reliever — just not right before a workout involving the muscles you’re stretching.
Stand with your feet hip-width apart, knees slightly bent, and hands on hips. Brace your core—imagine you’re about to get punched in the stomach. Without changing the position of your knees, bend at your hips and lower your torso until it’s almost parallel to the floor (or as far as you can comfortably go without rounding your back). Pause, then lift your torso back to the starting position. Be sure to squeeze your glutes and push your hips forward to lift your torso back to the starting position. This ensures you’re engaging your hip muscles instead of relying on your lower back. Do 10 reps total.
Nerve impingements arising from your lumbar spine: Your lower back can refer pain anywhere into your buttocks and legs. The area it refers to depends on which joint in your spine is at fault. If it is a joint high in your lower back you may feel pain in your hip also. This relationship is due the referral pattern of the nerve impinged. Treatment in this case should be by a suitably qualified physiotherapist or medical professional to the joint in your spine that is impinging the nerve.
Although some of us are familiar with a pinched nerve, which is associated with sciatic-like pain in the leg, irritation or inflammation of nerves in the low back region can also cause a sensation in the upper leg or hip region. It is important to realize there are many things that can go wrong in the spine. Remember, sciatica is not a diagnosis but, instead, a symptom of an underlying problem. It is possible to feel back-related pain in the hip region and upper leg as well. It depends on the nerves involved and ultimately the actual diagnosis. Back pain or hip pain is not a diagnosis but simply an explanation of the area of pain. Symptoms are correlated with physical examination and confirmed through x-rays and similar tests.
Example: a friend of mine went to the hospital after a motorcycle accident. He’d flown over a car and landed hard on his head. Bizarrely, he was sent home with very little care, and no imaging of his back, even though he was complaining of severe lower back pain. A doctor reassured him that it was just muscle spasms. (This all happened at a hospital that was notorious for being over-crowded and poorly run.) The next day, still in agony, he went to see a doctor at a walk-in clinic, who immediately took him for an x-ray… which identified a serious lumbar fracture and imminent danger of paralysis. He had been lucky to get through the night without disaster! He was placed on a spine board immediately and sent for surgery. The moral of the story? Sometimes, when you’ve had a major trauma and your back really hurts, it’s because your back is broken. BACK TO TEXT
If the problem originates in the hip joint itself, common symptoms include groin pain on the affected side, and sometimes down the inner aspect of the thigh in the front of the leg. This pain can move to the knee and sometimes feels like a knee problem instead of a hip problem. Walking worsens the pain and with continued activity, the pain increases. Rest relieves it; however, when hip arthritis becomes severe, you may have pain most of the time. Minimal activity such as slight movements while in bed can worsen the pain. Other conditions such as advanced congenital hip dysplasia or avascular necrosis of the hip can cause these symptoms as well.
The gluteus medius is a muscle that sits on the outside of the hip area. This muscle is used for standing upright and walking. When injured, these muscles will cause a limp. If these muscles are torn, it can cause severe pain when walking, sitting, or sleeping. Treatment usually involves rest, physical therapy, and sometimes surgery to repair the torn muscle, if no other treatments bring relief from pain.
It’s well established that about eight in 10 people in the U.S. will experience back pain at some point in their lives. And while the causes of such pain often vary, say physical therapists and other medical professionals say that increasingly, in a world that accommodates a more sedentary lifestyle, the blame for low-back pain can often be traced to an area a little lower in the kinetic chain: the hips.
Premkumar et al present evidence that the traditional “red flags” for ominous causes of back pain can be quite misleading. The correlation between red flags and ominous diagnoses is poor, and prone to producing false negatives: that is, no red flags even when there is something more serious than unexplained pain going on. In a survey of almost 10,000 patients “the absence of red flag responses did not meaningfully decrease the likelihood of a red flag diagnosis.“ This is not even remotely a surprise to anyone who paid attention in back pain school, but it’s good to have some harder data on it.
Spartacus is worthwhile, but the sex and violence is over-the-top: there’s no sugar-coating it. Definitely not a family drama. But the dramatic quality is excellent. After a couple of campy, awkward episodes at the start, the first season quickly gets quite good: distinctive film craft, interesting writing, and solid acting from nearly the whole cast. Andy Whitfield’s Spartacus is idealistic, earnest, and easy to like. I found it downright upsetting when I learned that he had passed away — as did many, many other fans I’m sure. See my personal blog for a little bit more of a review of Spartacus. BACK TO TEXT
But there are some pretty serious causes for back and hip pain as well. Lower back pain, in particular, can be a sign of various serious conditions such as advanced kidney infections or a condition called interstitial cystitis, which can cause inflammation of the tissues of the bladder. Sciatica causes lower back pain, pain in the back of the knee, pain in right buttock cheek, unilateral (one-sided) pain, thigh pain, pain behind the knee and calf, and muscle weakness in legs as well.
An ischial apophysis avulsion is an injury to the sitting bone where the hamstring muscle meets the bony protrusion of the sitting bone or ischial tuberosity. An avulsion is an injury in which movement or injury results in a violent and sudden contraction of the hamstring which pulls a piece of the sitting bone with it. This injury typically affects young athletes, aged 13 to 25 years. Symptoms include ischial tuberosity pain, swelling and pain in the thigh area, muscle spasms, and muscle weakness in the legs. To heal the injury, extended rest and massage are typically in order as well as stretching exercises and gait work.
Gait analysis studies in the elderly show that they typically have a shortened step length. Whether that is a result of tight hip flexors or due to reduced balance, the propensity to walk with shorter steps will itself lead to tightness in hip flexors and anterior joint structures. Hip stretches may be a relatively easy preventative strategy for the elderly with gait abnormalities and may help to prevent falls.
Start kneeling on your mat with knees hip-width apart and hips directly over knees. Press your shins and the tops of your feet into the mat. Bring your hands to your low back, fingers pointing down, and rest palms above glutes. Inhale and lift your chest, and then slowly start to lean your torso back. From here, bring your right hand to rest on your right heel and then your left hand to your left heel. (If you can't reach your heels, turn your toes under; it will be easier to reach your heels in this modification.) Press your thighs forward so they are perpendicular to the floor. Keep your head in a relatively neutral position or, if it doesn't strain your neck, drop it back. Hold for 30 seconds. To come out of the pose, bring your hands to your hips and slowly, leading with your chest, lift your torso as you press the thighs down toward the floor.
Stack the right leg on top of the left, lining up the right ankle to the left knee and the right knee to the left ankle. If you find this position too difficult, you can use blocks as support to lighten the pose. The Fire Log Pose is a deep hip stretch and good stretch for the glutes as well. It’s a pose that also stretches and strengthens the groin, calves, thighs, and abdominal muscles.
Outer hip pain and lateral hip pain, though typically not cause for alarm (as the hip is not sitting near any major organs like the heart, lungs, kidneys, or liver), can be a sign of a serious bone condition, such as arthritis in the back, rheumatoid arthritis, osteoarthritis, or tendonitis but can also indicate a more serious bone condition like a fracture, labral tear, or conditions such as snapping hip syndrome or osteonecrosis.
Meanwhile, many non-dangerous problems can cause amazingly severe back pain. A muscle cramp is a good analogy — just think about how painful a Charley horse is! Regardless of what’s actually going on in there, muscle pain is probably the main thing that back pain patients are feeling. The phenomenon of trigger points — tiny muscle cramps, basically11 — could be the entire problem, or a complication that’s more painful and persistent than the original problem. It’s hard to overstate how painful trigger points can be, but they are not dangerous to anything but your comfort.
The hip flexors are the muscles at the front of your hip. They’re responsible for several essential functions. Since they’re so often overlooked, we often forget to stretch them before exercising or engaging in rigorous activities. Tight hip flexors can also be a product of being sedentary. So, if you don’t lead an active lifestyle, or if you spend most of your day sitting at a desk, you’ll be susceptible to hip flexor tightness.
Meanwhile, it’s extremely common for non-life-threatening low back pain to be alarmingly severe and persistent — to have a loud bark! Your doctor may not appreciate how true this is, and may over-react to all persistent low back pain, even without other red flags. In most cases, you shouldn’t let them scare you. Being “freaked out” about persistent back pain is the real threat: it can make low back pain much worse, and much more likely to last even longer (a tragic irony).
Leah Sugerman is a yoga teacher, writer, and passionate world traveler. An eternally grateful student, she has trained in countless traditions of the practice and teaches a fusion of the styles she has studied with a strong emphasis on breath, alignment, and anatomical integrity. Leah teaches workshops, retreats, and trainings both internationally and online.
A few cancers in their early stages can be hard to tell apart from ordinary back pain — a bone cancer in the vertebrae, for instance — and these create a frustrating diagnostic problem. They are too rare for doctors to inflict cancer testing on every low back pain patient “just in case.” And yet the possibility cannot be dismissed, either! It’s an unsolveable problem.
Kelly is a certified Personal Trainer with NASM, a Yoga Alliance Registered Yoga Teacher, and has her Bachelor’s Degree in Kinesiology from San Diego State University. In addition to wellness coaching, she runs yoga and wellness retreats around the world with her company Elevated Retreats. She believes that having fun with well-rounded exercise and healthy eating is the key to maximizing strength, flexibility, and mental health. You can find more on Kelly at her website www.kellycollinswellness.com or on Instagram @kellymariecollins.