Pain may be felt in the lower back but the root cause may be located in the most unsuspecting location. If you are experiencing lower back pain and have started the tedious task on your own to determine the cause. If you are experiencing the following symptoms, consider Adult Hip Dysplasia.
Hip/hips with a popping sound
Knees pop when straining
Server stabbing pain across the crest of the hip
Pain alleviating on movement
Increase pain when sedentary
Hip Alignment Test:
1. Stand straight with knees a foot apart. Bend knees and place a throw pillow, swimming noodle or the thin side of a foam block between your knees.
2. Squeeze the pillow with your knees. Slowly stand up. If you feel a click, your hips were misaligned. This will not permanently fix them, but rather identify it as a problem to work on. If there wasn’t a click, then your hips were rotating properly when you stood up.
What to do now?
Stretch! First thing to do is stretch. Repeat the stretch on the tighter hip and repeat daily to improve alignment. First, stretch both sides to gauge tension and then repeat on the tightest side.
1. Lie on your back on an exercise mat or carpeted floor. Bend your knees, placing your feet flat on the floor at hip-distance apart.
2. Cross your leg and rest the left side of your ankle on the top of your right knee. Raise your right knee.
3. Pull your left ankle toward your chest with your right hand. Push your left knee away from you with your left hand. Hold for 10 seconds. You should feel tension in you piriformis muscle that runs from your lower back down your hips and buttocks. This is sometimes called the “4” stretch because if you raise your right leg, your legs form a number 4.
4. Repeat on the other side. Pay attention to the side that carries the most tension and is harder to stretch. This tight muscle is weaker than the other side and is likely causing misalignment.
Hip Stabilization Exercises
Stretching will alliterate the pain but won’t stop your hip from being displaced again. Strengthening is how to correct and prevent pain. Repeat the exercise twice a day.
1. Lie on your right side with your knees bent and hips and legs stacked on top of each other. Place your left hand on your left hip to gauge movement. You want to avoid your hips from shifting during this exercise.
2. Flex your stomach muscles and draw your belly button in to your spine to engage your abdominal and transverse abdominis muscle that wraps around your hips from your stomach to your lower back.
3. Lift your left knee, while turning your foot up but keeping your feet touching. Lift the knee as high as you can without moving your pelvis. You may have to try this once to find that point. Slowly lower your knee back down to touch your other knee.
4. Repeat 15 to 25 times. Switch sides and exercise your right hip. Repeat once to twice per day. This is sometimes referred to as the “clam exercise.”
5. Return to the original position on your right side with your knees stacked on top of each other. Straighten your left leg. Move your right knee forward slightly so it supports you during the exercise. Place your left hand on your left hip to avoid movement in your hips.
6. Raise your left leg to hip level and rotate it so that the left toes are facing the ceiling. Rotate back and lower your left leg down to the floor. Repeat 15 to 25 times.
7. 7
Repeat the exercise on the opposite side.
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