Hip & Pelvis Pain

Pain from Sitting Too Long? These 5 Tips Can Help

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Sitting for long periods can cause a lot of pain including low back pain, leg pain, butt pain, and numbness in tingling in the legs and feet. Here are 5 easy ways to help prevent pain from sitting all day.

The first one is a seated hip flexion. This does a great job of taking some pressure off your legs while you are sitting, and they are easy to do without even standing up.

The next one is a long arc quad (LAQ). This is another easy one to do while sitting, and it works your quad muscles to help get the blood flowing in your legs.

The third way is to help prevent sitting pain is to use a seat cushion. The folks at Cyber Bay sent me their Yokaro seat cushion to try out. It helps take pressure off the lower back, legs, coccyx area, and it also helps put you in a good neutral posture.

Then you will do a seated heel/toe raise. These are so easy you can do them several times through out the day. They make the calf muscles work as a natural pump to not only help prevent pain, but to also help prevent DVTs or blood clots in your legs.

The last one is a simple sit to stand. This is a great way to get the whole body moving and your blood flowing to prevent pain through out the body from sitting too long.

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Real Time Piriformis Stretch to Relieve Hip Pain & Leg Pain

Piriformis pain can be caused by sitting for long periods of time. When the piriformis muscle is tight, it can cause nerve pain down the leg since the sciatic nerve runs underneath it.

Stretching the piriformis muscle can help prevent leg and hip pain.

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Clamshell in Sidelying Exercise for the Hips

The clamshell in sidelying is a great exercise for the hips. It may seem easy at first, but will get harder the more reps you do.

To perform the clamshell in sidelying:

  1. Lie on your side with your knees bent forward where your heels are aligned with your body.
  2. Keeping your body perpendicular with the ground, and not rotating your hips, lift the top knee towards the ceiling, keeping your feet together. Slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

How to Fix Anterior Pelvic Tilt with Stretches & Exercises

When you have an anterior pelvic tilt, it often comes from tight hip flexors, and/or weak hamstrings. These stretches and exercises should help.

The first two stretches are for your hip flexors and your quads. There are many ways to stretch these, and it will help loosen up your hip and pelvic area in general.

Next, to strengthen your hamstrings, you can do a bridge or a single leg bridge. This also helps strengthen your glut muscles as well.

Then you will strengthen your gluts and hamstrings together with some quadruped exercises, or getting on all fours. Leg extensions, and heel raises are a great way to strengthen the whole hip area.

Also, stretching your low back can give you a lot of relief as well. A good stretch for this is the prayer stretch or child’s pose.

You also want to strengthen your core and abdominal muscles. Crunches and crunches with rotation are a great way to get them stronger.

The last two exercises are a little higher level, and you might not be ready for them in the beginning. If you can’t do them with proper technique, then you are not ready for them. Squats and lunges are a great way to strengthen your hamstrings, gluts, quads, and all the muscles in your lower body.

Related Videos:

Hip Flexor Stretches & Exercises

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Greater Trochanteric Bursitis, aka Hip Bursitis

Greater trochanteric bursitis or hip bursitis is the inflammation of the bursa on the outside of the hip, which can cause hip pain. The greater trochanter is the bony area it sits on. There are many bursae in the hip which can cause hip pain, but the greater trochanteric is the most common one.

These stretches and exercises should help you find pain relief.

The main muscles to stretch are your hamstrings, IT band, piriformis, and gluteus muscles. When these muscles are tight, they can cause a lot of pressure on the bursa which will irritate it can cause pain.

Strengthening the hip is very important as well because weakness can also cause bursitis. Clamshell and side planks do a great job of strengthening the hip in general and the gluteus medius muscles. Planks are also great to strengthen the core in general, and this will help as well.

Straight leg raises, hip abduction in sidelying, and prone extension are also great ways to strengthen the hip and pelvis area. When you strengthen these muscles, it helps to get everything working normally again.

Finally, a leg extension in quadruped not only helps with hip stability, but it also helps strengthen the core, hamstrings, and glutes.

Related Videos:

Hip Bursitis Stretches & Exercises

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