Health & Wellness by Physical Therapy Institute of Illionois
Health&Wellness The Newsletter About Your Health And Caring For Your Body
“Don’t Let Your Pain Ruin Your Day!” How Hips Can Cause Back Pain
Are you like many people, with an aching back at the end of the day or worried about lifting an object due to your back going out? You are not alone, over 80% of the population will suffer back pain at one time or another in their life according to CDC data. It is the price we pay for walking upright on two legs.
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Al Flores, PT, CFCE Director of Rehab
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Don’t Let Your Pain Ruin Your Day!” How Hips Can Cause Back Pain
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However, the majority of back pain is non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion.
natural movement of the hip joints. Whenever you walk, instead of your hips moving naturally, the ligaments yank and pull on the pelvis, which is attached to your spine. This causes inflammation, strain and pain to the back muscles. Furthermore, the loss of hip motion can even cause your pelvis to tilt, altering the posture of your spine and increasing strain. By improving hip mobility, back pain can typically be relieved quite quickly.
As physical therapists, we know that a high percentage of people suffering with back pain actually have 3 common problems or a combination of them all: • Poor posture • Weak core and gluteus muscles • Poor hip flexibility How tight hip ligaments can cause low back pain Your hip joints have to travel through a very large range of motion. There are thick Y shaped ligaments that surround the hip joints called the iliofemoral ligaments, which provide support. However, with prolonged sitting over weeks, months or years, these ligaments shrink, reducing the
When you suffer from back pain, make sure that you have an expert physical therapist look at your movement. Even though your back may ache, it may not be the source of your problem.
Call us today to discover how our SPINE Program can pinpoint the cause of your pain, relieve it quickly and teach you how to maintain a healthy spine.
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HOWHEALTHY ARE YOUR HIPS? You can easily check your hip motion by doing the following tests. If you discover your hip motion is limited, you feel pain or strong discomfort, it’s time to get your hips checked by our physical therapy professionals. Try these tests and see how mobile your hips are: Hip Mobility Test • Lie on your back with your legs straight out.
• Cross one ankle above the other knee cross legged in a figure 4 position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause pain in the back or hip discomfort on that side. Hip Squatting Test • Keep your knees parallel facing forward. • Squat down as far as you can keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side.
Try these simple tests to see if your hips are causing your back pain. Once completed, call us to schedule your apointment!
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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FOX RIVER GROVE LOCATION: 1009 IL Route 22 Suite 1 Fox River Grove, IL 60021-1998
PARK RIDGE LOCATION: 1550 North Northwest Highway Suite 120 Park Ridge, IL 60068
T 847-462-8707 F 847-462-9208
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EXERCISE ESSENTIALS
Exercises design d by Neil Trickett, Feb 11 2015 — Page 1 of 1
Exercises designed by Neil Trickett, Feb 11 2015 — Page 1 of 1
Try these exercises to get you moving... HIP FLEXION AROM - BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Hold for 30 sec- onds. Return to the start position with control. Alternate legs. Hip Flexion AROM - Bent Knee Preparation: Stand with good posture Execution: . Lift one leg up Return to the start position with control Hip Flexion AROM - Bent Kn e Preparation: Stand with goo posture Execution: . Lift one leg up Return to th start position with control WALL SQUAT Strengthen your quadricep muscles by standing with back against wall. Perform a squat- ting motion, sliding down the wall. Hold for 10 seconds. Rise up, straightening at the hip. Repeat 6 times. Hip Adductor Stretch (La eral unge Position) Preparation: Begin in the side lung positio as show Your leg should be out to th side and slightly behind you, both feet flat on th oor Execution: Keeping your back straight, lunge deeper to th side until you feel a stretch along the inside of your leg. www.simpleset.net Exercisescopyrightof Stretches Hips Stretches Hips Hip Adductor Stretch (Lateral Lunge Position) Preparation: Begin in the side lunge position as shown Your leg should be out to the side and slightly behind you, both feet flat on the floor Execution: Keeping your back straight, lunge deeper to the side until you feel a stretch along the inside of your leg. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Stand with good pos ure
Stand with good posture
Lift knee high
Lift knee high
Lunge to side - You should feel a stretch on the inside of your leg
Lunge to side - You should feel a stretch on the inside of your leg
PATIENT SUCCESS SPOTLIGHT Partial Wall Squat Preparation: Partial Wall Squ t Preparation:
SALMON BURGERS SERVES: 4
Stand with b ck against wall
Stand with back against wall
Execution:
Execution:
“ I have been very limited in my range of motion from an elbow break 6 months ago. Physical Therapy Institute of Illinois has helped me get my range back and truely show they care about my health and recovery. They have an excellent atmosphere. I enjoy my days at Physical Therapy Institute of Illinois!” - C.M. “Physical Therapy Institute of Illinois helped me to get my range back!” Perform a squatting motion, sliding down the wall Rise up, str ightening at the hip Four Point + Hip Abduction Preparation: Execution: Lift bent knee out to side Perform a squatting motion, sliding down the wall Rise up, straightening t th hip Four Point + Hip Abduc i n Preparation: Start on hands a d knee , hips and s oulders at 90° Execution: Lift bent knee out o sid
Back against wall , feet one stride length f om wall
Back against wall , feet one stride length from wall
Squat until legs bend 45 degrees
Squat until legs bend 45 degrees
Start on hands and knees, hips and shoulders at 90°
Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium- high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia. Start Position Lift b nt knee out to side Start Position Lift bent knee out to side
• 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp ground black pepper • 1 pound salmon fillet
• 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted
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