How to Reduce Sciatica Pain
Over 14% of adults suffer from hip pain. There are many causes, lower back problems, osteoarthritis, inflammation from muscle strains or autoinflammatory conditions, and malignancies, just to name a few. Pain Stop Clinics in Phoenix, Arizona offers treatment programs for hip pain. Once you are evaluated by the pain specialists at Pain Stop Clinics and begin treatment, you will also need to begin hip stretches to maximize the results of your treatment program.
Stretches can help to extend and strengthen the muscles in your hip, which can help reduce pain. The muscles located at the top of the legs joining the thighs to the hip are called hip flexor muscles. These muscles are crucial for leg movement and are used every time you walk or run. If the muscles are not exercised or stretched properly the muscles will become weak and restrict the motion of your legs, causing pain. These stretches will also help stretch and strengthen the glutes, hamstrings, and back.
Some of these stretches may be difficult at first, but if you continue treatment with Pain Stop Clinics and continue building the muscles, all the stretches will get easier and will reduce your pain and increase your mobility. Begin with flexibility stretches and then move into strengthening stretches.
Flexibility Stretches for Hip Pain
Hip Flexor Stretch
Start in a lunge position with one knee on the floor and the other leg bent out in front at a 90-degree angle with your foot flat on the floor. Place your hands on your hips and push the pelvis forward until you feel a stretch in the hip flexor. Pause and hold as you feel tension, pushing further into the stretch only as it loosens.
Sitting on the ground, with your knees bent, place the bottom of your feet together letting the knees fall out to the sides. Pull your heels toward your body and lean forward into the stretch. Push down on your knees with your elbows to increase the stretch.
Figure Four Stretch
Lay on your back with knees up and feet flat on the floor. Place your right ankle on your left knee, grab the back of the left thigh and pull it toward you stretching the glute and hip.
From a push-up position, place your right knee behind your right wrist, with your ankle next to the left hip. Keep the left leg straight back and lower your body down until the outer right glute touches the floor. Breathe as you sink into the stretch.
Standing with your feet shoulder-width apart and hands in prayer position, bend your knees and drop your butt straight down as far as possible with the thighs spreading open.
Standing straight, swing one leg from side to side in front of you without twisting your torso. Brace yourself if needed for balance. This stretches your hip flexors, hamstrings, and glutes.
Stand with your feet spread out twice the width of your shoulders, toes pointed slightly outward. Shift your weight to one leg and push your hips back as if you are about to sit. Keep your other leg straight and your chest up. Return to middle and repeat on another side to complete the rep.
Leg Raise on Side
Lay on one side with legs straight and stacked and propping your upper body on your elbow. Lift your top leg up as far as you can by engaging your core muscles, then slowly lower back down. Use an exercise band positioned just above the knees or body weights to increase your strength.
While down on your hands and knees, raise one leg out to the side until your thigh is parallel to the floor, like a dog at a fire hydrant. Engage your core and keep your neck and back straight throughout the stretch.
Side Step with Bands
Place an exercise band around your ankles or just above your knees and with slightly bent knees take about 10 side steps before stopping and going the other direction. Keep your toes pointed straight forward and you will feel the stretching in your hips.
Single Leg Glute Bridge
Laying on your back with one leg straight up in the air and the other knee bent, lift your hips off the ground using your core and glute muscles.
While down on your hands and knees, raise one leg out behind you like a donkey kick movement. Keep your foot flat and push your leg as high as you can without tilting your pelvis for an effective glute stretch.
As with all exercises, if anything hurts, stop. Pain Stop Clinics can help you by treating the underlying cause of your pain. They will advise you when you are ready to begin stretching to maximize your treatment. It is always best to get a healthcare professional’s opinion before beginning any exercise program, so call Pain Stop Clinics in Phoenix, Arizona today for a doctor’s evaluation from the pain experts.
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