Lower Back and Hip Pain?
Experiencing lower back pain is quite common. According to the National Institute
of Neurological Disorders and Stroke, close to 80 percent of adults have lower
back pain at some point in their lives. The pain can range in intensity from a dull
ache to sharp sensations that affect your mobility and quality of life.
Back pain can easily be mistaken for hip pain and discomfort. The joint of your hip
is located near your spine. For that reason, injuries to your hip can resemble or
actually cause back pain.
In addition to hip and lower back pain, you may also experience:
• groin pain on the affected side
• stiffness
• pain while walking or moving
• trouble sleeping
Here are five possible causes of lower back and hip pain
Muscle Strain
Acute back pain is often the result of muscle sprains or strains. Sprains occur
when your ligaments are overstretched and sometimes torn. Strains, on the
other hand, are caused by stretching — and possible tearing — of your tendons or
muscles. Though the immediate reaction is pain in your back, you may also
experience dull aches or discomfort in your hip.
Treatment for sprains and strains includes proper stretching and, in more severe
cases, physical therapy. If your pain worsens, schedule a visit to your doctor to get
proper treatment and to ensure your pain isn’t the result of a more serious injury.
Pinched Nerve
A pinched nerve is an uncomfortable condition that may cause shooting pain,
tingling, and discomfort, particularly if it occurs in your back, spine, or hip.
It occurs when too much pressure is applied to a nerve by surrounding bones,
muscles, or tissues. The pressure interrupts proper nerve function, causing pain,
numbness, and weakness. In some cases, old scar tissue from previous injuries
can also cause pinched nerves.
Other causes of pinched nerves include:
• arthritis
• stress
• repetitive movements
• sports
• obesity
Pain from this condition usually lasts a short period of time and often results in no
permanent damage once treated. However, if there’s persistent pressure on a
nerve, you may experience chronic pain and may be at an increased risk of
permanent nerve damage.
The most common treatment for a pinched nerve is rest. If your muscles or nerves
are affected, your doctor may recommend physical therapy to increase your
mobility and strength.
For short-term relief, you doctor may also prescribe anti-inflammatory
medication to reduce pain. More severe cases of pinched or damaged nerves may
require surgery.
Arthritis
Arthritis is a common culprit of back and hip pain. It can also be felt in the front of
your thigh and groin area. Often a result of aging and gradual wear and tear on
the body, arthritis is inflammation of one or more of your joints.
Common symptoms of arthritis include:
• pain
• swelling
• stiffness
• decreased range of motion
• numbness
Treatment for arthritis focuses on relieving symptoms and improving mobility.
Your doctor may recommend anti-inflammatory medications or pain relievers.
They might also prescribe disease-modifying antirheumatic drugs, which are drugs
meant to slow or stop your immune system from attacking your joints.
Your doctor may also recommend physical therapy to strengthen your joints and
increase your range of motion. For more severe cases, surgery may be required.
Herniated Disk
Also called a ruptured or slipped disk, a herniated disk occurs when the “jelly”
inside your spinal disk is pushed out through the harder exterior of the disk. This
can cause nearby nerves to become irritated, often causing pain and numbness.
Some people who have a herniated disk, however, may never experience painful
symptoms.
Other than back pain, you may also experience symptoms including:
• thigh pain
• hip and butt pain
• tingling
• weakness
To treat a herniated disk, your doctor may recommend muscle relaxers and
prescription drugs to reduce pain. Surgery or physical therapy are also treatments
for this condition if your symptoms worsen or if your condition begins to affect
your quality of life.
Sacroiliac Joint Dysfunction
Your sacroiliac joint — also referred to as the SI joint — connects your hip bones
to your sacrum, the triangular bone between the lumbar spine and the tailbone.
This joint is meant to absorb shock between your upper body, pelvis, and legs.
Strain or injury to the SI joint can cause radiating pain in your hip, back, and groin
area.
Treatment focuses on reducing pain and restoring normal motion to the SI joint.
Your doctor may recommend rest, pain medication, and hot and cold compresses
to reduce muscle tension and inflammation. An injection of a steroid into the joint
is often helpful. In more severe cases, your doctor may recommend surgery.
7 ASANAS IN YOGA FOR HIP PAIN RELIEF
Ananda Balasana
The Ananda Balasana or the Happy Baby Pose is an asana that takes you back to
your roots, almost imitating a happy baby playing in its cradle. This asana gives
your hands and legs a good stretch as it massages your back too. Your hips open
up, and there is a supply of fresh blood all through your arms and legs. Your hip
joints are massages and relaxed, and therefore, the pain is eased.
To know more about this asana, click here: Ananda Balasana
Anjaneyasana
The Anjaneyasana is a low lunge that specifically works on your hip joint and
muscles. The area is stretched and toned. Blood circulation is increased, and the
muscles are relaxed. Your hip pain will vanish in no time. Just start slow and listen
to your body, pushing only as far as your body allows you to.
To know more about this asana, click here: Anjaneyasana
Ardha Matsyendrasana
A twist is always considered to be an excellent detox. This asana massages your
internal organs, removes the toxins, and enhances the blood flow in your system.
Your hips are also stretched. Therefore, the tension in the hip muscles is released.
It is a recommended asana for hip pain.
To know more about this asana, click here: Ardha Matsyendrasana
Baddha Konasana
This asana is a hip opener. In fact, it is all about the hips. It allows your hip joint
and muscles a full range of motion, thereby loosening it and creating a channel
for the free flow of the fluids. All the blockages are released. With time, your pain
will vanish, and your hips will become flexible.
To know more about this asana, click here: Baddha Konasana
Gomukhasana
The Gomukhasana or the Cow Face Pose is known to relax the muscles and spread
a sense of calm. When your legs are stacked over each other, there is tension
created in the muscle-tendon joints, and this gets escalated. The spinal cord, in
response to this stress, signals the muscles to relax. The stretch that this pose
creates results in the release of endorphins, which induce a feeling of relaxation
within your body and mind, thereby relieving the hip pain too.
To know more about this asana, click here: Gomukhasana
Malasana
The Malasana is basically a squat. It is an incredible asana to practice when you
have a hip pain because it opens up your hips and relaxes the muscles. It makes
your hip joints strong and tones the area too. Blood circulation is improved, and
any pain and tightness are combated with ease.
To know more about this asana, click here: Malasana
Rajakapotasana
The Pigeon Pose works wonders to relieve the pain because it stretches the hip
muscle, thereby releasing the built-up tension. It ensures proper flow of fluids and
successfully breaks energy blocks in the hip area. It also serves as a hip toner.
To know more about this asana, click here: Rajakapotasana
Need a Wall… no worries here are 9 Wall Stretches to help you out:
Let us know if this was any help and if you have any questions.
*Disclaimer: We offer guidance and support through yoga practice. We are not medical
doctors and we always ask you seek approval from your doctors if you have any doubts with
your conditions.
Reference: healthline.com, www.stylecraze.com, paleohacks.com
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