The Hip-Back Connection

While researching hip stretches for an upcoming article in Experience Life, I came across a post from Dan Lorenz, MS, PT, ATC/L, CSCS, called "Low-Back Pain and Hip Motion Correlation." Though it's a pretty dense read -- OK, it's a really dense read, my eyes bled -- the takeaway could prevent a whooole lotta low-back pain.

Lorenz sorts through the mounting evidence that pain in the low back and sacroiliac (SI) joint may be a result of hip rotation deficits, and determines that many of us lack internal rotation of the hips.

Here's a good stretch to improve internal rotation:



BEYOND IMPROVING INTERNAL ROTATION, Lorenz emphasizes the role that the local lumbar stabilizers, such as the multifidus, play in low-back pain.

What in god's name are local lumbar stabilizers, you may ask? They're the muscles primarily responsible for stabilizing the lower spine. Important job ... and unfortunately, too many of us suffer the consequences of switched-off stabilizers.

How to -- ahem -- turn them on again? An apology, for starters, along with some good music, flattering lighting and isometric core exercises such as the plank. (Doesn't it always come back to the plank?)

For more on the topic, read "In Search of Stability," available in the March 2008 archives at experiencelifemag.com.

(Photo credit: cobblucas)