Tight Hips & Back Pain
Low back pain can come from a variety of sources, but are you aware that one of the most common triggers of low back pain is tight hip flexors? Let’s look into the anatomy of this issue, the causes, and the solution. 
It takes multiple muscles to flex our hips, the dominant two being the iliacus and psoas major – together referred to as the iliopsoas. The iliacus runs down the front of the hip and inserts on the femur. The psoas major also inserts on femur and it wraps around to the back of the body, connecting to the lumbar spine, specifically to the T12 and L1-L5 vertebrae. When the iliopsoas shortens, or flexes, the knee is brought up toward the chest.
When discussing this issue, it is important to remember that muscles that remain in their shortened position for prolonged periods of time tend to stay shortened, or “tight,” when they are given the ability to lengthen. A tight iliopsoas that has been in a shortened position will resist lengthening, resulting in pulling on the spine, compressing the disks and causing stress. This will begin to limit the mobility of the spine. Over time, this can lead to serious pain or tightness in the low back, sometimes accompanied by pain or awareness of tightness in the hips.
Tight iliopsoas muscles are common in bikers and runners. Knowing the anatomy and physiology of the hips as described above, this makes sense! These athletes are pulling their knees toward their chest with every step or peddle. However, the muscles do not need to be actively contracting to tighten in the shortened position. When we sit at a desk, drive a car, or sleep in the fetal position our iliopsoas is in the same contacted position as someone who is out running or biking. Unfortunately the average person sitting or sleeping doesn’t think to stretch out these muscles because they aren’t usually sore, leading to tightness and pain in the spine over time.
Thankfully, this issue can treated and maintained to eliminate pain. Chiropractic adjustment is crucial to prolonged relief from tight hip flexors. As the iliopsoas compresses the spine over time, the joints lose their mobility. This causes the muscles to tighten even more, forming a splint of sorts for the immobilized spine joints. An adjustment will get the joints moving correctly, allowing the muscles holding them in place to release. Stretching is then more effective as the muscles have a greater ability to lengthen when they are not being told by the brain that they are needed to stabilize the spine. Not only does pain often immediately decrease following an adjustment, a chiropractor will work with you to eliminate the dysfunctional patterns causing the issue, not just relieve the symptoms.
Along with chiropractic adjustment to mobilize the strained disks in the spine, stretching tight iliopsoas regularly will greatly reduce pain and improve biomechanics throughout the lower body. There are multiple methods to stretch the iliopsoas muscles; two of the most effective are deep lunges and foam rolling.
To perform the lunge stretch, begin by kneeling on the floor. Place one foot on the ground with the knee stacked over the ankle. The knee that is still on the ground should be at an angle slightly more than 90°. Be sure to keep the hips square to front of the body. Keeping the upper body straight, gently push the hips forward. Perform this stretch 3-5 times per day on each side.
Another passive way to release the hip flexors is to foam roll the area. This massages the muscles, increasing circulation and oxygen flow and releasing tension. Here is a link to a YouTube video on the proper method of rolling the psoas muscles.
The most important therapy to treat and prevent tight hip flexors is to stand up and move around! If you work at a desk or drive frequently, make sure to get up and walk around at least once an hour. Bonus points if you perform any iliopsoas stretches while you are up!
To summarize:
- Tight hip flexors are a major cause of low back pain.
- Hip flexors can become tight from running, biking, and most importantly: sitting for prolonged periods.
- To relieve back pain caused by this issue, visit us for an adjustment to mobilize the lumbar spine and STRETCH your hip flexors!
- Prevention is key! Make sure to stand up at least once an hour and move around to lengthen your iliopsoas.
If you have any questions regarding this post or think you may be suffering from tight hip flexors, call us at the office at 615-650-6533. We would be happy to tell you more, demonstrate stretches or foam rolling techniques, and help you get rid of your low back pain.
April Showers Bring May Flowers!
Many of us will be seeing the “fruit” of our labor as new flowers and vegetables appear in our gardens. We might also feel the fruit of our labor in our bodies. Having back pain or joint pain can get in the way of enjoying this time of year. It may be that you are new to gardening or have had your green thumb for a while. Either way, it is important to take care of yourself so you can better care for your plants.
Before a day in the garden, try the following warm ups to help prepare your body for the work it’s about to do:
- While sitting, prop your heel on a stool or step. Keeping the knees straight, lean forward until you feel a stretch in the back of the thigh. Hold this position for 15 seconds. Repeat with the other leg.
- Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards you buttocks and hold for 15 seconds. Repeat with the other leg.
- While standing, weave your fingers together above your head with your palms up. Lean to one side for 10 seconds and then to the other. Repeat 3 times.
If you are already feeling the aches and pains of working outdoors, there are ways to alleviate discomfort. Apply an ice pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours. Then consider scheduling an appointment with us!
We want you to feel your best this May so you can enjoy your garden and stop to smell the flowers.
Is Chiropractic Care Helpful for Moms-To-Be?
We receive many phone calls from expectant mothers asking if chiropractic care is a safe option for them. The answer? Yes, it is! Recently, we’ve seen an increase in the number of expecting mothers we are treating here at East End Chiropractic and we are thrilled that more moms-to-be are seeking out holistic care to help with their pregnancy. As a pregnancy progresses, there are notable changes happening to the body and these changes can bring along some discomforts such as back pain, sciatica, hip pain, etc. No matter how far along you are in your pregnancy, seeing a chiropractor can make a world of difference.
Recently, we came across this article from the American Chiropractic Association. It’s got some great tips for moms-to-be. Check it out!
Choosing The Right Chiropractor
Getting Started
Finding the right chiropractor isn’t always as easy as going with first one Google delivers. When it comes to your health, you want to make sure you’re going to someone who’s qualified, trustworthy, helpful and friendly — not to mention experienced in treating the specific problems you’re having and/or the specific treatment you need.
If you’re in need of chiropractic care, East End Chiropractic can help. Our website offers information about our office who we are and the treatments we specialize in you can also call us with any questions you might have). If you’re just starting your search for a new chiropractor, though, here are a few steps worth taking to make sure you find the right match for you.
Take your time and do the research. It is critical that you feel confident about your choice.
Research In Person and Online
Asking friends and family for their personal experiences is always helpful, particularly if you know people who’ve been treated for issues similar to the ones you’re experiencing. But if you come up short on personal recommendations, the web remains a valuable tool. East End Chiropractic is listed among Yelp’s Best Chiropractors in Nashville with a 5 star rating, and has 4 and 1/2 stars on Google reviews. The great web feedback we receive makes us proud, because it’s an outgrowth of helping our patients which is our goal and our passion. And we’ve found that when you truly strive to meet your patients’ needs, a good online reputation follows.
Ask Questions
Different chiropractors specialize in a variety of treatments and methods. At one office, you might see high-tech tools and treatments; at another, a greater focus on myofascial release or acupuncture. If you’ve had a great response to a certain technique or treatment in the past, talk to potential chiropractors about their approach and find out if you might be able to continue that treatment. If you have a particular symptom that you want treated — like headaches, which we treat regularly and successfully at our office — see if that’s among your potential doctor’s specialties. Never hesitate to ask questions when it comes to finding the right treatment. That’s what we’re here for!
Call Your Insurance Company, Or Check Its Website
Sometimes, your health insurance policy will help cover chiropractic care. Your insurance’s customer service line or website can be a great place to start, so you can collect a list of in-network chiropractors to research further. (Also, if you don’t have insurance or if we’re not in-network with your insurance carrier, chiropractic care can still be an affordable option at our office. We offer discounts to self-pay patients who pay at the time of service.)
If there’s anything you want to know about chiropractic care or what to expect on a first chiropractic visit, let us know! You can reach us at (615) 650-6533 or info@eastendchiro.com.
What Exactly Is Chiropractic Care?
Restoring Mobility of the Spine
Chiropractic care mainly addresses the spine and relieves problems caused by dysfunctions of the spine. Your spine essentially serves two purposes: 1) it supports the weight of your body, allowing a great variety of movement, and 2) it encloses/protects the spinal cord, which connects your brain to the rest of your body. The spine contains 24 vertebral segments which connect to each other via a system of joints and are held together by muscles and ligaments.
Keeping your spine healthy means maintaining its full range of motion, without discomfort.
Problems arise when a joint in the spine becomes “stuck” and stops moving in its full range of motion. The lack of mobility leads to inflammation and swelling in the region surrounding the joint, along with muscle spasms and pain. It can also lead to symptoms which may not seem related to your spine (tension headaches, tingling or numbness in extremities, pain in knees/elbows, etc). Many things can cause a joint to get “stuck” such as a slip, fall, or even day-to-day routine activities. A spinal joint that is not working properly will require other joints to compensate, leading to altered motion patterns of the spine. Prolonged abnormal alignment of the spine can lead to permanent changes in the spinal structure which is why it is important to address spinal issues quickly.
A chiropractor focuses on restoring the full range of motion to a stuck joint utilizing precise and shallow adjustment of the spine. In most cases, the doctor will only use their hands to administer these adjustments. Often, when people complain of back and joint pain, they will say “something is out of place,” or “a bone in my back is dislocated.” Most often, this is not the case. Rather than being “out of place,” the joint is typically locked somewhere within its normal range of motion. The adjustments a chiropractor makes are done with the goal of restoring the normal motion of that joint.
Once the normal range of motion is reestablished, a person is able to move in a more comfortable manner. Other joints no longer have to compensate for the poorly moving joint. Pain, muscle spasm, and inflammation (the body’s most important defenses against dysfunctional joint movement) are no longer needed, and will dissipate.
See How We Can Help for more information on what types of treatment we offer at our office.
Have any questions about chiropractic care? Give us a call at 615-650-6533 or email us at info@eastendchiro.com.
