Your One sided Low Back Pain can be from Hip Imbalances - hip hikes and hip shifts.
For the ache and pain to be SINGLE SIDED- there must be something that is creating an imbalance into your pelvis and low back.
That my friend- is very likely to be your Hips.
Today's Article will Cover:
How One sided Low Back ache can be caused by limited Hip Rotation
How it may look like during a Deep Squat Movement Assessment
How to to a Quick Self Screen for Hip Rotation Imbalances
What You can Do about it
Some of you have one sided low back ache that comes and goes. Often times it can be after an extended walk, sitting for a long time, or after a solid Leg Day workout.
For the ache and pain to be SINGLE SIDED- there must be something that is creating an imbalance into your pelvis and low back.
That my friend- is very likely to be your Hips. And specifically ONE hip being noticeably more restricted with less overall rotation into External or Internal Rotation.
Common things I have seen as a Treating Physical Therapist for over 12 years with One sided Low Back Pain:
With one hip having less rotation, squatting can lead to:
a hip hike on the side that is more restricted
a hip shift AWAY from the tighter hip
Or a mix of both!
Go into a Deep Squat Position RIGHT NOW and Assess Yourself:
Do you recognize an unevenness in the spacing between your hips and feet?
Do you see any of these compensations happening with YOU?
Often times a hip hike or hip shift will lead into ONE sided Back ache. The limitations in the hip is creating a position change in the pelvis and inevitably- compensating into the low back. Feeding more pressure and demand on that side of the low back. In other words, a restricted left hip can present as left sided low back pain!
Hip Hike and Shift away from the restricted side (left side)
Hip Shift away from restricted side (left side)
How to Screen your hip Mobility Imbalances:
Hip External Rotation:
How to:
Sit Upright
hold feet flat to each other
actively pull knees down to the floor with the strength of your outer glutes
compare to see any noticeable height difference
The leg with a higher knee position will be the leg with a tighter hip
Hip Internal Rotation:
How to:
Lie on your back
Place feet wide apart, equal in distance from the hips
actively pull knees towards each other with the strength of your inner thighs
compare to see any noticeable travel distance
WHAT DID YOU FIND OUT?? Are you tighter on one side? Is that the side that gives you more aches?
If you have been following along with me for some time- you might already know the answer to getting more Hip rotation:
THE ANSWER: 90/90 Hip Mobility Training
90/90 HIP MOBILITY TRAINING is the WAY!! Legit hands down the biggest bang for your buck type of move to actually CHANGE how your hips BEHAVE!!
BUT WAIT!!
I know a lot of you are avoiding this move because it feels HORRIBLE to be in. Especially for that back hip going into hip IR!!
So let me help:
If this is YOU- that means your back leg is LACKING HIP INTERNAL ROTATION.
If you can’t sit upright in 90/90 and have to lean away from back leg- you have limited hip internal rotation
First off- this also means you 100% NEED to do this. Just in a more accessible way.
Ready?
Grab a block or thick couch cushions place under your hips.
Preferably without blocking the front leg from coming down.
This will elevate the ground, slack the back hip, and allow you to sit upright!! yay!!
So what now??
Practice sitting and breathing while in this elevated position for 1-2 minutes a day.
Gradually going deeper into hip internal rotation as the weeks go by. Eventually sitting in 90/90 without the block modification.
Start creating change in your hip mobility with these 2 videos.
Beginner Friendly Hip Mobility training
2. Deeper Hip Internal Rotation Training
There you have it! This will be the beginner of your Hip Mobility Journey! Yes the hope will be that increasing hip mobility will reduce your back pain. And that may be the case for some! Some people truly require professional guidance to get the best care for their back pain.
Reach out to your local PT or FRC certified Specialist. My word of advice: Be picky on WHO you work with- as a previous Physical Therapist in Corporate PT offices, be sure to ask if you will get "One on One guidance for at least 45 minutes of your care"!
If you find yourself not getting the care you need- keep looking!
I am here to help those that have ‘done it all and still not feeling as good as they want’. If this sounds like you- be sure to begin with a Free Discovery Call to see if we are a good fit!
Sign up HERE.
xx- Christa Ordonez, PT, DPT
Your PT and Pilates Bestie
**My blog is informational for those willing to learn about their body. If you experiencing pain and challenges with movement-be sure to reach out to me or your Local Physical Therapist. Personalized care is always safest & best!