Most Common Back Pain Cause Isn’t A Bad Back

One of the most common low back pain causes is NOT usually a “bad back”  it’s “tight hips”.  I can’t think of many people who aren’t plagued with tight hips.  The activities or maybe I should say “inactivities” of every day life (sitting) is a big cause.

In today’s Fix your body Friday feature we’re going to cover part 1 of a simple fix that doesn’t require a doctor or a chiropractor.  All you need is some space on the floor and a tennis ball.

The tennis ball is going to fill in as your deep tissue massage therapist and will help make your muscles and fascia looser, which will help will the ultimate goal of freeing up tightness in the hip joint.

Check out the quick video for:

Free your Hips Part 1

Tennis Ball Piriformis Massage 

1.) Sit on floor with both legs stretched out in front of you.

2.) Bend left leg to 90 degrees foot flat on the floor

3.) With tennis ball in your right hand lean toward your bent left leg lifting right butt cheek off the ground. place the tennis ball on floor in line with the middle towards the bottom of your butt cheek (in your back pocket).

4.) Lower right butt cheek back towards floor on top of ball

5.) Lift right leg turn right toe and leg out and move leg out towards  your right arm (externally rotate)

6.) Return leg back towards left leg and repeat for a total of 4 times.

7.) Then bend right leg to 90 degrees (both knees are bent).

8.) Move right knee outward (external rotation) towards the floor (like a clam shell) for a total of 4 repetitions.

9.) Reposition left foot and leg away from your right leg about 6 inches.

10) Then take right knee and move it inward (internal rotation) toward the left knee for a total of 4 repetitions.

11.) Repeat process for left leg and then try it again on the right because more than likely you’re tighter on the right side.

Try part 1 and let me know in the comment section below then if it helps, like the post and share it with your friends.  And don’t forget to sign up for e-mail updates in the box below so you don’t miss Free your Hips part 2.