According Ron Miller, a physical therapist at the NeuroSpine Center of Wisconsin, one of the causes of hip and lower back pain is pinching of the sciatic nerve deep in your buttocks. This is commonly known as the piriformis syndrome, where the piriformis muscle--a muscle deep beneath your buttocks that runs close to the sciatic nerve--rubs against the nerve. By stretching the hips and learning to move properly, you can avoid hip pain and inflammation in the area.
Hip Rotator Stretch
This exercise stretches the deep and outer hip muscles without placing pressure upon your back. You should feel a stretch throughout your buttocks.
Lay on the floor with both feet about hip-width apart on a wall. Bend your knees and hips at 90 degrees. Cross your left ankle over your right knee. Your left knee should be pointing to your left. Push your left knee toward the wall, using your left hip muscles, not your hand. Do not rotate your pelvis as you stretch. Hold the position until you feel looser in the hip.
Floor Buttocks Stretch
Go on the ground on your hands and knees. Place your left foot across and underneath your torso so that your left knee is pointing to the front. Extend your right leg straight behind you and keep your pelvis straight. Keeping your left leg in place, bend your torso forward to rest your chest and ribs on your left. Reach your arms in front of your knees, and hold the stretch until you feel looser. You may need to do two or three sets of this stretch.
Self-Myofascial Release
According to Alan Russell, MS, an athletic trainer at the A.T. Still University in Mesa, Arizona, self-myofascial release is a self-massage technique that removes tissue adhesion in your body by using a solid, foam roller to roll your body parts on. By doing micro-rubbing upon the affected area, you can reduce the tension and tightness of muscles and tissues, improving flexibility and reducing pain.
Sit on a foam roll and place your weight on your left buttock. Bend your right leg and cross your left foot over your right knee. Roll slowly up and down your hip until you find a tender spot. Massage the area until the tenderness subsides. When you have finished, do both hip stretches previously described.
References
- "Pain-Free Program"; Anthony Carey; 2005
- Spine-Health; Sciatica Exercises for Sciatica Pain Relief
- "PTonthe Net"; Self-Myofascial Release; Alan Russell, MS; April 2002
