I S P OOR H I P H E A LT H C ON T R I BU T I NG T O Y OUR PA I N?
becomes compressed in the area that controls your bladder and/or bowel function, you may lose control of those functions. The Centers for Disease Control (CDC) states that over 80% of the population will experience back pain at some point in their life. In fact, the World Health Organization estimates that approximately 149 million workdays are lost due to back pain. While millions of Americans experience back pain, the majority of back pain cases are non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. With non-specific back pain, there are usually 3 common factors that are contributing to it: 1. Poor posture. 2. Weak core and gluteus muscles. 3. Poor hip flexibility. You may be thinking, “What do my hips have to do with my back pain?” Well, your hips have a very large range of motion that works together with the movement of your back. Your hips contain thick Y-shaped ligaments known as “iliofemoral ligaments” that work to provide support. With prolonged sitting over weeks, months, or years, these ligaments shrink, reducing the natural movement of the hip joints. When the iliofemoral ligaments shrink, they begin to yank and pull on the pelvis, which is attached to your spine – thus causing back pain.
Additionally, this can cause the pelvis to tilt, altering the posture of your spine and increasing strain. Luckily, this can be resolved through improving your hip mobility. Contact Balanced Body Physical Therapy today to find out how! HOW CAN I TELL I F MY HIPS ARE HEALTHY? Your hips are part of a kinetic chain, meaning that they make up a combination of weight-bearing joints that must function together in harmony in order for your body and posture to function properly. If one part of the kinetic chain is out of balance, stress may be placed on another part of the body – such as the back. F IND REL I EF FOR YOUR BACK PAIN TODAY! If you are looking for a safe and effective treatment method for treating your back pain and figuring out if it is originating from your hips, contact Balanced Body Physical Therapy today to consult with one of our physical therapists. Your physical therapist will conduct a comprehensive exam to determine the best individualized treatment plan for your needs. This will include targeted stretches and exercises in addition to any pain-relief modalities your physical therapist deems fit. Our mission is to help relieve your painful back symptoms while simultaneously improving your hip mobility, strength, and function. Contact us today to get started on the first steps toward relief!
E XERC I SE E S SENT I AL S
H E A LT HY R E C I P E CUCUMBER KIMCHI
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INGREDIENTS • 2 pickling cucumbers/small cucumbers • 1 tsp kosher salt • 2 cloves garlic, finely chopped • 2 scallions finely chopped • 1¼-inch piece fresh ginger, finely chopped • 2 tbsp rice vinegar • 1 tbsp Korean chile powder • 2 tsp sugar • ½ tsp fish sauce
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SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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DIRECTIONS Cut cucumbers in half lengthwise and then crosswise into ⅛-inch-thick half moons. Place in a medium bowl and mix thoroughly with salt. Let stand at room temperature for about 30 minutes. Meanwhile, combine garlic, scallions, ginger, vinegar, chile powder, sugar and fish sauce in a medium nonreactive bowl. Drain the cucumbers (discard the liquid). Stir the cucumbers into the vinegar mixture. Cover and refrigerate for 12 to 24 hours before serving.
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