The Hip Lift: The Most Underutilized Exercise To Prevent Low Back Pain

The hip lift may be the most underutilized exercise that could effectively prevent your low back back pain from ever coming back!

While the exercise only aims to isolate and strengthen the hamstrings, strong and healthy hamstrings are vital to a healthy low back. How do stronger hamstrings help with low back pain?

The hamstrings are a group of muscles made up of three distinctly different muscles that have the same attachment to the pelvis.  By strengthening this group of muscles, the hamstrings add needed support to the pelvis when standing, walking, and moving.  This in return, reduces the daily strain in the low back and can prevent your low back pain from returning!

While the hip lift may seem easy, do not let it fool you!  When performed properly it is very difficult for even the strongest person!

To perform the movement, you will need a support bench or chair.  Start by laying near the bench, placing your heels just on the support.  Proper bench or chair height will put your shins roughly parallel to the floor.  Next make sure your feet and knees are hip width apart, and your knees are directly over your hips.

The movement will take 5 seconds to perform.  Start the movement by driving the heels through the bench to engage the hamstrings.  Keep your core relaxed through the movement to make sure the work is done completely by the hamstrings.  Slowly raise the hips up for 2 seconds until your back is just over fist high off the ground.

Hold for a second at the top of the movement and slowly return to the floor for another count of 2.  Briefly pause for a second on the ground while maintaining the tension in your hamstrings, before starting another rep.

The hip lift is performed everyday for 2 sets and 15 reps per set.  When starting, most cannot perform that many reps and fall in the 6 to 10 rep category if they are performing the movement correctly.  For a demonstration on the movement please watch the video below.

As mentioned in the video, the hip lift is designed to prevent low back pain, not fix low back!  If you currently suffer from low back pain, it is advised to find the root of the problem before beginning this exercise.  Implementing any exercise without proper instruction, and specific purpose can be dangerous!

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If you, or someone you know is currently suffering with low back pain, let the experts at Thrive Spine and Sport help!  We invite you to call our office today at 319-423-0925 or request an appointment on our website by clicking here! If you have any questions over this exercise, or your low back pain please email us at info@thrivespineandsport.com.

At Thrive Spine and Sport, our goal is to educate and help as many people inthe community as possible!  We do hope that you found this article beneficial, please share this with friends or family in need!  

Thanks for reading!

Cedar Rapids Neck and Upper Back Pain Treatment

Neck pain is a common ailment that will affect 50-70% of the population at some point in their lifetime. Neck pain is commonly caused by repetitive strain and overuse – think sitting at a desk, looking at our phones, etc. Finding the correct cause of your neck and upper back pain are often times misdiagnosed and mistreated and here’s why.

At the base of your skull lie 6 tiny muscles.  These muscles are known as the suboccipitals.  These muscles are frequently beat up from our modern day lifestyle.  As a result, these small muscles will develop adhesion and become restricted.  More on that in a bit.  When these muscles have adhesion, they shorten and will extend the head, like in the picture below.

neck-ext
Of course, no one walks around like this because your body is really good at compensating! Because of the neck wanting to be in extension, the body will compensate by carrying the head more forward, like the picture below.  This places a TON of extra stress and strain in the upper back and neck.  Every inch forward, DOUBLES the weight of the head!
forward-head-posture

This is why your upper back hurts and is always “tight.”

Most providers unfortunately don’t understand this. Treatments like adjustments, taping, stretching, and exercise may help in the short term, but do nothing to resolve the original issue!

Adhesion, as previously mentioned, acts like glue on the muscles.  It is the most common cause of restricted motion and pain in the body.  Unfortunately, it is one of the most misdiagnosed conditions! Neck and upper back pain are frequently caused by adhesion found in the muscles at the base of your skull. Proper treatment reduces the adhesion within those muscles, and in turn allows the neck to function properly; taking stress away from the lower neck and upper back and restoring healthier posture. 

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The doctors at Thrive Spine and Sport are experts at finding and fixing adhesion!  Currently, they are 2 of only 4 providers in the state of Iowa certified through Integrative Diagnosis – the most advanced conservative health care system – for the diagnosis and treatment of adhesion.  If you or someone you know is suffering with constant neck and upper back pain, call our office today at 319-423-0925 or schedule an appointment by clicking here.