For most of us, sitting in front of the computer is a necessary part of our job. But you also are more than likely sitting down to drive to and from work. You are also sitting while eating breakfast, lunch and dinner.
So why am I talking about this?
Not only does sitting cause your rear ends to expand, but it also causes undue stress onto your lower back. Meanwhile, your hip flexors are constantly contracted. No wonder your lower back aches and hurts after sitting for prolonged periods.
To ease neck tension and reduce lower back pain, you will need to target lengthening the hip flexors. Previous and popular thinking has been that only stretching the hip flexors and strengthening the abdominals were enough.
Sir Mix A Lot was onto something. It’s in the glutes. That’s the trick.
Earlier this week, I found a great and simple video by Yuri Elkaim explaining how to the the maximum flexibility out the hip flexors by engaging the glutes, and using a broomstick handle or rod to leverage the maximum flexibility.
Here’s the link to Yuri Elkaim’s video on youtube. Watch this several times and actually do what he recommends. https://www.youtube.com/watch?v=sRjZ9xLw56A
By engaging the glutes, the hip flexors are forced to relax. The hip flexors by definition flex the hips. The opposite action, extension, is done via the glutes, mostly by the glute max muscles. You can’t flex and extend your hips at the same time.
Hip Flexor Stretch
So next time your lower back is hurting, go to youtube, play Baby Got Back by Sir Mix A Lot, focus on squeezing your glutes to extend your hips. You’ll be pleasantly surprised how much more flexibility you get out of your hip flexors. Your lower back will thank you several fold.
Aligning your back,
Dr Leland Ferguson