How to reduce back and hip pain

Back pain is one of the most common injuries and reasons for missed work in the United States. It is a major objective for improving public health in "Healthy People 2020." Minor back and hip pain can result from muscle weakness, strain or inflexibility of the hip joint. More than one or two days of rest with active back pain can actually be counterproductive to healing, SpineHealth.com reports. They recommend slow, controlled, gradual and progressive exercise to heal back and hip pain. Exercise can reduce the risk of further injury and preserve quality of life for years to come.

Things You'll Need

• Walking shoes
• Chair

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Instructions

Walking

• 1

  Perform regular cardiovascular exercise to improve muscular endurance in the back, hip and legs while improving circulation and providing adequate overall function for daily activities and reducing pain and stiffness. The American College of Sports Medicine (ACSM) recommends 30 minutes of moderate cardiovascular activity five days per week. Walking is a low-impact activity that you can do anywhere. Begin with a pair of shoes designed especially for your type of foot and gait.

• 2

  Stand tall with ears aligned over shoulders, shoulders held back and down, and back straight, start out slowly and gradually increase your heart rate over a 5 minute period. Avoid wearing ankle or wrist weights as this puts strain on the joints.

• 3

  Pick up your pace, you should be able to breath easily and carry on a conversation. Use the rate of perceived exertion as a guide: on a scale from 1 to 10, with 1 being sedentary and 10 being maximum exertion, stay between 5 to 7. To increase your effort, swing the arms in a controlled manner. Conversely, to decrease your effort, keep your arms by your side with minimal movement or rest hands on hips.

• 4

  Cool down for at about 5 minutes cool down to ensure an adequate return of circulation to the heart. Gradually increase the duration of your walk over a period of time to avoid foot injury or pain.

Strengthen

• 5

  Strengthen the muscles of the back, abdominals and legs to provide support and improve posture. The American College of Sports Medicine recommends strength training at least twice a week to include 10 exercises of 8 to 12 repetitions each. Ideally these exercises should include each major muscle group.

• 6

  Exercise the thighs and hips with simple squats using a sturdy chair. Avoid holding your breath while strength training as this can spike blood pressure.

• 7

  Start in a seated position, sitting tall with your abdominals tight. Without using your hands to lift yourself, contract your core and slowly rise to standing.

• 8

  Use your arms for balance if needed--but not for support-- and slowly lower to chair. Repeat 10 times for one to two sets.

Stretching

• 9

  Stretch daily. Regular flexibility training will ensure a wide range of motion for the hip and aid in preventing injuries or strains. To stretch the back, sit in a chair with hands resting on knees, sit tall and keep back straight.

• 10

  Walk your hands slowly down your legs towards ankles just to the point of comfort, rounding the back slowly and relax forward. Hold for 30 seconds and keep a steady full breath.

• 11

  Inhale and slowly rise "walking" your hands back to your knees. Repeat daily as often as needed.

• 12

  Stretch the hips by standing in an upright posture and step the right leg back about 2 to 3 feet keeping torso upright and shoulders back. Keep left leg slightly bent.

• 13

  Tuck the hips under, like a dog tucking his tail, and keep the torso straight and lifted, you should feel the stretch on the front of the hip. Hold for 30 seconds and repeat with other leg. Use these stretches daily and after each exercise routine.