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Stretching the Hip Flexor to Reduce Low back Pain

According to Sue Beckham, Ph.D at the Cooper Institute in Dallas, Texas, “prolonged sitting and activities like jogging and cycling can lead to tight hip flexors and muscle imbalances, which contribute to low back pain. Tight hip flexors create an anterior pull on the pelvis known as an anterior pelvic tilt. This alters posture and also inhibits, or turns off, the opposing muscle group, the gluteus maximus, leading to muscle imbalances.

Assisted Hip Flexor Stretch:
Kneel on your right knee – creating a 90-degree angle – with the foot bent, toes in contact with the ground. Place the left foot in front, flat on the ground – bending the knee to a 90-degree angle.
Secure a light resistance band to a fixed object parallel to the ground and place high up in the groin on the right side. While remaining upright, drive your right hip forward against the resistance of the band.
Adjust the distance from the anchor to increase or decrease the hip flexor stretch. Hold for 20-30 seconds. Repeat 3 times. Perform to the opposite side.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April are reducing lower back pain with just a simple stretch.