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This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2023. For the original video go to https://youtu.be/V6ENZecQUIE
Mike: Say goodbye to back pain with this one stretch.
Brad: And learn how your hip flexes, those muscles that bring your knee, can be part of the problem and an easy way to fix it. All right, when it comes to back pain, sometimes you need to look at other areas of the body where the pain is actually causing the problem. In this case, the back pain on Sam is coming from tight hip flexors. The two forgotten hip flexors, in my mind, connect from the pelvis all the way down to the knee. And what we need to do is actually stretch those, relax those so that the pelvis goes in the right position, therefore taking the stress off the back. And there goes your back pain out the door.
Mike: So, if your hip flexor muscles are tight, it's going to pull your pelvis downward, or this is called an anterior pelvic tilt. What this does is put increased pressure on your lower back, your spine, and your nerves in this area, increasing your lordotic curve.
Brad: Which causes compression forces. This is something I have experienced. And particularly, people with stenosis in their back will probably feel this even sooner and with more pain.
Mike: So for beginners, Bob is going to demonstrate the stretch we're going to do. He's going to bring both knees to the chest and make sure his back is feeling comfortable in that position.
Brad: I just wanted to emphasize that this positions the back flat into the bed. You'll probably be doing this on your bed.
Mike: And then, he is going to bring one leg down slowly to touch the mat while holding this leg up. If this feels good, you can progress to the next step. If this is bothersome, do not progress yet. It is too early.
Brad: So, what you're going to feel is a stretch on this hip that is straight. Again, like Mike said, if it's painful, if it's too much of a stretch, you're not going to progress.
Mike: So, if the first stretch felt good, this is the same stretch except for Bob having moved closer to the edge of the mat. If you do not have a firm mattress at home like you're going to fall off, maybe you have a large dining room table. You can do this on there as well. So, Bob's going to start with both knees to the chest, and he's going to lower one leg down. We're just going to do the same side. Now, Bob is doing a good job of keeping his leg lined up. You do not want it to go too far out or too far in. And he also wants to keep this knee pulled towards his chest. As you can see, if he's tight and he pulls up, his leg wants to pop up. So, he's a little tight in his hip flexors.
Brad: Do you feel that, Bob?
Bob: I sure do.
Brad: That's right. Now, I should go like this and I could really give you an extra stretch, but most of the time that's for the professionals to do. So, just do this as so.
Mike: Also, you want to make sure Bob's knee is bent to 90 degrees if you can handle that. If that feels too tight or you start quivering in your leg, that means your hip flexors are too tight, so you can relax it a little more. If Bob feels comfortable in this position, he can eventually slide his butt all the way to the edge of the mat, getting even more of a stretch.
Brad: All right, so Bob actually shifted forward his knees farther off the edge of the bed, and he's getting a more aggressive stretch. And again, the more this foot comes underneath or towards the bed, you're going to feel that stretch quite a bit more. So, just use that as your way to adjust the stretch. The goal is three times for 30 seconds each. You may not start that way, maybe only 10 seconds three times, but build yourself up as the muscles stretch causing that back pain to relax through time.
Brad: All right, once again we end another episode with our famous lines. Be healthy.
Mike: Be happy.
Brad: And be...
Mike: Helpful.
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