Anterior Hip Stretch to Fix Poor Posture/Chronic Low Back

When you have low back pain, sometimes in a few days your posture will change to compensate.  You can start to lean forward (most common) or favor one side.

Good Posture…

Poor Posture…

When poor posture occurs the front hip ligaments will tighten to help keep your balance.  This ligaments wrap around the hips ball and socket joint and wind like a piece of rope.

These ligaments need to be stretched to improve overall posture.  Then the back pain can reduce, and strength can be returned.

Here are the anterior hip stretch steps:

  1. Lay on your stomach with the weight on your forearms.

  2. To stretch the left hip, bring your left knee up and to the side enough to avoid pain.  Hold for 1-2 minutes.

  3. To stretch the right hip, bring your right knee up and to the side enough to avoid pain.  Hold for 1-2 minutes. 

  4. Feel if on side is tighter than the other.

  5. Recommended: ice if any soreness when standing.

When you can perform this anterior stretch to the full range of motion (see images above), then you are ready to add more stretches and strength exercises.  This will lead to your low back recovery and improve your posture.

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