There are differences in symptoms between spinal stenosis pain and herniated or ruptured disc pain. A herniated disc often is more painful when sitting and relieved by standing or walking (opposite of stenosis). A herniated disc can cause sciatica (so can stenosis) and can be a result of degenerative changes in the disc. Sciatica will commonly radiate or travel down the backside of the thigh, into the calf and sometimes the foot itself.>
Up to 85% of Americans experience some type of back pain during their lives. But this doesn't always involve the sciatic nerve. In many cases, back pain is the result of overextending or straining the muscles in the lower back. What most often sets sciatica apart is the way the pain radiates down the leg and into the foot. It may feel like a bad leg cramp that lasts for days.
This Australian study concluded that “prognosis is moderately optimistic for patients with chronic low back pain,” contradicting the common fear that any low back pain that lasts longer than 6-9 weeks will become a long-term chronic problem. This evidence is the first of its kind, a rarity in low back pain research, a field where almost everything has been studied to death. “Many studies provide good evidence for the prognosis of acute low back pain,” the authors explain. “Relatively few provide good evidence for the prognosis of chronic low back pain.”
If, like most of us, your hip joints could use some TLC, help has arrived. All you need to do is spend a moment or two before and after your workouts — or, heck, while watching TV — on a time-honored fitness activity few of us do enough of: stretching. Below, we’ll show you some of the best hip stretches to improve flexibility and mobility, hopefully making up for all that time on the couch.
To achieve this stretch, start out on your hands and knees. Slowly widen your knees out as far as they can go, and make sure to keep your lower legs in line with your knees. Your lower legs and feet should be parallel with one another. Next, ease your upper body forward on your forearms and reach forward until you feel the stretch. Hold this pose for about 10 seconds.
In addition to these exercises, there are simple things you can do every day to help reduce your risk of hip flexor pain. If you sit at a desk for long periods of time, try to get up and move around every hour or so. Warm up properly before any physical activity, and stretch regularly at the end of each workout. Your hips will thank you for it!
Some back pain is caused from a "ruptured disc". This pain is often experienced in the gluteal region of the body. Many people call this the "hip" region although it is not usually indicative of a hip joint problem. This is actually behind the hip, an important anatomic thought when considering hip pain, rather than in the hip itself. A condition related to degeneration of the lower back creating narrowing of the spinal canal or adjacent areas is called spinal stenosis and frequently causes pain in the hip region. The history of stenosis has to be compared with hip joint pain. Spinal stenosis can cause leg pain while walking as well as fatigue in the legs even when rising from a chair. Stenosis pain is relieved with sitting and will re-occur when walking is resumed.
I think you should mention that for some people, stretching is not the solution and that it will deteriorate their posture. Some people need stretching, but most people I know need to strengthen their "overstretched" hip flexors. Many people can't do a single hanging leg raise. Check this site if you want to know more about the importance of hip flexors ********** www.smarterpage.wixsite.com/unlock-
Your best bet for losing weight anywhere — whether in your hips, abdomen, or back — of course, is to keep your nutrition in check. Instead of trying to dramatically alter your intake, Braun recommends focusing on one or two habits that you can change right away. For example, instead of grabbing a sugar-rich energy bar or drink on your way out the door in the morning, blend up a protein-packed smoothie, like Shakeology.
I am a science writer and a former Registered Massage Therapist with a decade of experience treating tough pain cases. I was the Assistant Editor of ScienceBasedMedicine.org for several years. I’ve written hundreds of articles and several books, and I’m known for readable but heavily referenced analysis, with a touch of sass. I am a runner and ultimate player. • more about me • more about PainScience.com
Stretching is your next move, but not just any stretches. "Before your workout, you want to go for dynamic stretches, or stretches that put the joint through a full range of motion," says Lefkowith. Moves like squats and lunges will get your muscles fired up (especially if you focus on squeezing your butt at the top of those squats), says Lefkowith.
If you’re lucky, you won’t notice your hips are tight until you’re trying to do the Half Pigeon pose in your yoga class. But if you’re not so fortunate, your tight hips are making themselves known every time you so much as walk to the bathroom or sit on the couch—expressing themselves in the form of lower back pain and muscle stiffness. Tight hips can even shorten your stride, slowing your 5K goal time!
Hip hikers (also known as the pelvic drop) are great exercises to get your gluteal muscles working in a weight bearing position. To do the exercise, stand sideways with one foot on a step and the other hanging off. Keeping both knees straight, lower down your pelvis on one side so your foot moves toward the floor. Both knees should remain straight; the motion should come from your hip joint. Once your pelvis is lowered down, slowly raise it back up to the starting position. Repeat the exercise for 10 repetitions.
4. Just swing it. For the front-to-back hip swing stretch, lie on the left side with hips stacked, propped up on the left elbow. Bend the left leg to a 90-degree angle and raise the right leg to hip level with toes pointed. Keep abs tight and swing the right leg all the way in front, then swing it all the way to the back, squeezing the booty along the way. Switch sides.
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.
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Along with these exercises, it's also important to do some supplementary exercises to work your hip's supporting muscles. You've probably heard of your shoulder's rotator cuff. Well, your hip also has a cuff, or a group of muscles that help stabilize and support movement. For these exercises, you'll need a mini-band, a longer thera-band or tubing (both are sold at many sporting goods stores, or can be purchased online), and a cable-column unit.
When a muscle contracts, it shortens. Take the biceps for example. Without getting too technical, the biceps are attached at the forearm and shoulder. When your biceps contract, they shorten and bring those two points closer together. When you rest, the muscle returns to its normal length, and the two points move farther away. Constantly contracting your biceps over a long period of time would cause them to get shorter, even at rest.
Now, that we have decreased some of the tension in the back, we can focus on strengthening the front. There are loads of awesome core exercises, but let’s take a look at the most common one and make a couple modifications for this postpartum population. Just keep in mind, these are things to look for in a woman that’s 8 weeks or 8 years postpartum. Just because it’s years later doesn’t mean she fully recovered.
John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. Some of the concepts presented herein may be theoretical.
Loop a resistance band either above your knees (least resistance), below your knees (medium resistance), or around your ankles (greatest resistance). Bend knees slightly with your feet hip-width apart. Step to the side until the band provides resistance, then slide your other foot over to re-create your original stance. Repeat this sidestepping movement for 10 to 15 feet in one direction (or as far as you can), and then cover the same distance in the other direction.
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.
During pregnancy a woman’s abdominals get stretched out. There is no way to avoid this with a growing baby. Muscles work most effectively when they are at an optimal length. Not too short and not too long. The lengthening that happens during pregnancy puts the abdominal muscles at a decreased advantage for working. This decreases the amount of support they provide for spinal stability.
An ideal pose for stretching out your hips, lower back, glutes, hips, and knees, it also can help to relieve sciatica. Start on your back with your knees bent, and your feet hip-width apart and flat on the floor. Raise your right foot and rest it on top of your left thigh above your knee. Thread your right hand between your legs and grip the back of your left thigh, bringing your left hand to meet it. Pull both legs toward your chest as far as you can. Take 8-10 breaths, and then release. Switch legs, and repeat.
Physical activity can also help you feel better. “Along with boosting your overall health, exercise can improve your OA symptoms” like pain, stiffness, fatigue, and even depression, says Leigh F. Callahan, PhD, associate director of the University of North Carolina Thurston Arthritis Research Center. One study found that people with knee OA who worked out regularly lowered their pain by 12% compared to those who didn’t.
If you are experiencing true numbness14 around the groin and buttocks and/or failure of bladder or bowel control, please consider it a serious emergency — do not wait to see if it goes away. These symptoms indicate spinal cord injury or compression15 and require immediate medical attention. (Few people will have symptoms like this without having already decided it’s an emergency, but I have to cover all the bases here.)
This standard recommendation reinforces the alarming idea that low back pain that lasts longer than a few weeks is Really Bad News. It’s not. It’s a clue. It’s a reason for concern and alertness. But many cases of low back pain that last for 6 weeks will still go away. Once again, see the 2009 research published in the British Medical Journal, which showed that more than 30% of patients with “new” chronic low back pain will still recover without treatment. BACK TO TEXT
This pose is one of the most comfy ones for the lower back and hips. It will also stretch your neck, shoulders, and chest. Lie on your back and hug your knees into your chest. Breathe in deeply, and then exhale completely, lowering both legs to the floor on your left (keep your knees higher than your hips). Position your arms out to your sides, or place your left forearm on your right thigh (as pictured) to encourage a deep stretch, relaxing both shoulders to the floor. Shift your gaze over your right shoulder. Close your eyes, take 10 deep breaths, and then release. Repeat to your other side.
When I do a deep knee bend like a sumo squat I get a popping in the outside of my left knee. It feels like a big tendon or ligament is slipping per something. It isn’t painful peer se but I’m afraid if I do it a lot it will be. Is that a relatively common symptom for a guy with tight flexors, it bands, etc? Should I just push through it or have it checked out?
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.
Obtaining an accurate diagnosis is the first step to resuming activities and living an active lifestyle. Let's discuss the reasons for confusion and see if we can realize the causes and treatments for both hip and back pain. Some of a patient's misunderstanding about the origin of the pain is due to not understanding hip and back anatomy. Sounds odd but it's true. The hip joint lies just behind the groin area on each side of the body. At the same time, the spine runs from the base of the skull to the tip of the tailbone. The lumbar spine contains specific nerves that can influence the feelings in the region around the hip area.
These are large, full-range movements of one or more joints at once, often performed standing and sometimes while walking or jogging. They resemble old-school movements you might have done in calisthenics or gym class: arm swings, leg swings, high-knee walks. You usually count off reps, rather than time, on dynamic stretches, which work best as a warm-up activity before a workout, or any time you need a pick-me-up boost throughout the day.
These exercises can be done three to five times per week; be sure to build in a rest day here or there to allow your hip muscles to recover. Working to strengthen your knees and ankles can be done as well to be sure you completely work all muscles groups of your lower extremities. Remember, your ankle and knee muscles help control the position of your hips, just as your hip muscles control the position of your knees and ankles. They all work together in a kinetic chain.
Joint injections: Steroids can reduce the swelling and inflammation of the nerves. Joint injections are a minimally invasive procedure that involves an injection of a corticosteroid and an analgesic-numbing agent into the painful joint (Fig. 2). While the results tend to be temporary, if the injections are helpful they can be repeated up to three times a year.
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.
People understandably assume that the worst back pain is the scariest. In fact, pain intensity is a poor indicator of back pain ominousness,10 and some of the worst causes are actually the least painful (especially in the early stages). For instance, someone could experience the symptoms of cauda equinae syndrome, and be in real danger of a serious and permanent injury to their spine, but have surprisingly little pain — even none at all in some cases!
3. Tendinitis and bursitis Many tendons around the hip connect the muscles to the joint. These tendons can easily become inflamed if you overuse them or participate in strenuous activities. One of the most common causes of tendinitis at the hip joint, especially in runners, is iliotibial band syndrome — the iliotibial band is the thick span of tissue that runs from the outer rim of your pelvis to the outside of your knee.
The hip flexor stretch has become a very popular stretch in the fitness and sports performance world, and rightly so considering how many people live their lives in anterior pelvic tilt. However, this seems to be one of those stretches that I see a lot of people either performing incorrectly or too aggressively. I talked about this in a recent Inner Circle webinar on 5 common stretches we probably shouldn’t be using, but I wanted to expand on the hip flexor stretch as I feel this is pretty important.