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Dynamic Exercises to Relieve Low Back Pain: Say Goodbye to Desk Discomfort




Are you finding it challenging to endure prolonged periods at your desk? Do you notice a persistent hunching sensation when you rise from your chair, accompanied by discomfort in your lower back or front of hip pain? If these symptoms resonate with you, there may be an underlying stability issue in your hips.


The transition from a seated position to standing involves a shift in the muscles of the hips and lower back, moving from a relaxed state to an engaged one. Discomfort and restricted mobility often result from overactive muscles, potentially exacerbated by a sprain in the Sacroiliac (SI) joint. While temporary relief may come from hip flexor stretches and core exercises, addressing the root cause is crucial for long-term solutions.


An SI joint sprain can occur through various means, such as sudden impact injuries, falls from heights, car accidents, or improper lifting techniques. Repetitive stress, like prolonged sitting, pregnancy, or muscle imbalances, can also lead to SI joint sprains. Symptoms include shifting low back pain from one side to the other or stiffness along the belt line, which, if untreated, can progress to radiating pain into the glute, leg, or calf.


If you resonate with these symptoms, seeking assessment from a healthcare professional is essential. Exercises like the isolated clamshell and side-lying straight leg lift can aid in healing while awaiting professional evaluation. These exercises target specific muscles and should be performed with precision.


For the isolated clamshell, lie on your side with hips and knees bent. Roll your top hip forward, ensuring stacked hips and that the top knee is slightly forward to the bottom knee, and lift the top knee 4 inches(a fist width). Repeat until smooth motion is challenging or a shake is felt in the leg.


Isolated Clam shell used for hip instability that can result from an SI sprain. The Sprain can cause low back pain or pain in the front of the hip
Isolated Clam Shell


Move on to the side-lying straight leg lift, aligning ankle, hip, and shoulder in a straight line. Lift the top leg two feet, maintaining the straight line. To maintain the straight line may feel like the top leg is kicking behind you. You can place your back and heel against a wall to ensure the top leg is aligned to isolate the muscle. Repeat until a shake or difficulty reaching peak motion. Perform both exercises on each leg.



Side Laying Leg Lift for SI joint sprain strain that can result in hip and low back pain
Side Laying Leg Leg

Prioritize your well-being and take proactive steps to address hip stability issues. Seeking professional guidance is crucial, and these exercises can complement your journey to recovery.

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