Regardless of the intensity, type or duration, hip and back pain can be disruptive to your life. No matter how you are affected, these pains can be frustrating, impacting your normal daily routine, training regimen, and lifestyle. Particularly for those who may need to spend most of their day sitting, hip and low back discomfort can even influence your work performance! Our team recognizes how these aches and pains can affect you and that’s why we created CORESHORTS™ to help. Learn how to manage hip and low back pain!
Managing Your Daily Routine When in Pain
There are several things you can do as part of your daily routine to help improve your hip and low back pain.
Listen to your body
Do not overwork your muscles to the point of injury/re-injury. If a certain exercise or activity is causing pain, stop, rest, and modify it. Remember that there is a difference between discomfort and pain. Make modifications so you can exercise safely and help your muscles gain strength.
Get up and move
If you have a sedentary job or are idle, set alerts to get up and move or stretch briefly. Also try to increase your heart rate with a brisk walk during a longer break. This activity will help loosen your spinal joints, muscles, tendons, and ligaments. A quick change of pace and influx of endorphins may also help lift your mood!
Posture Matters
If you do find yourself sitting throughout the day, make sure to watch your posture. Slouching or hunching over a computer are common causes of back pain. If needed, find a chair with good lumbar and mid back support or use a pillow for support.
If you are still experiencing hip and low back pain after trying to manage your symptoms at home, make sure to speak with your health care professional for further advice on how to safely manage your discomfort.
At-Home Treatment for Back & Hip Pain
There are many natural and “over the counter” NSAIDs pain and anti-inflammatory options available for the treatment of minor aches and pains. This can come as a pill or as an ointment. If you have any health concerns with medication you should always consult your doctor for advice.
Other at-home treatments for persistent low back and hip pains may include:
- Icing the injury (PRICE- Protection, Rest, Ice, Compression, and Elevation) to reduce inflammation
- Heat to improve mobility
- Physical Therapy, Chiropractic, Massage Therapy
- Specific stretching, stability, and strengthening exercises as recommended by your health care professional
Related > Core Stability Exercises for Runners and Athletes
Scott Arfield, Glasgow Rangers and Canadian International
Can I work out with constant or intermittent hip and back pain?
Yes, it’s likely you can still work out while experiencing pain in the back and hips. Many people experience either constant or intermittent pain. If any exercise or activity results in spasm or it exacerbates the pain in either intensity, duration, or location then please do not continue the exercise. However, gentle movement is very important for recovery. - until you are recovered - it’s best to stick with more low-impact aerobic exercises. These exercises will keep your muscles strong without adding trauma or further aggravation like high-intensity workouts might. You’ll keep both feet on the ground mostly, providing support to your body during the movement.
The best exercise to promote recovery is walking. Not just strolling but actually a deliberate walk that utilizes an optimal stride length and arm swing. This allows for gentle motion as the shoulder and pelvic girdle work together. Progress the walks by 5 minute increments starting from 10 minutes. You should be able to at least successfully have three walks at that duration before increasing your time that way you never jump ahead too far. Points to consider - find your stride, it should be comfortable not too fast, don’t add hills - start out on flat ground. Walking can either be done outside or indoor on a treadmill.
Another functional exercise is the “chair squat” - try to stay upright and slowly sit down into a chair then without having a forward lurch try to stand up out of the chair. Make sure the chair is against a wall so it doesn’t slide away. Repeat 3 - 5 times and progress as tolerated a few times per day.
Bonus: These exercises are low impact on your knee joints, too! Don’t forget recovery - a foam roller is a good addition to a home gym as it can help to improve mobility, while also rejuvenating your muscles, and some post-workout soreness.
While you are recovering, exercising and continuing to maintain normal function, wearing a pair of CORESHORTS™ can helps to stabilize those impacted muscle groups and joints. CORESHORTS are designed to improve optimal movement and stability for both injury recovery and return to normal function and activity. There are three versions available depending on how much support you need.
Preventing Back and Hip Injuries
While there’s no full-proof way to prevent injuries, wearing the right gear certainly helps! CORESHORTS™ were specifically designed by a Sports Physical Therapist to support the low back, pelvis, hip, and groin areas, all while optimizing motion control and stability.
Low Back and Hip Stability
Through a patented “X” technology, CORESHORTS™ helps to reduce the risk of strain in the most common places for sports-related injuries and promotes recovery. The compression provided by the Core Activation System “X” enhances core support and offers increased stability. These are not your typical three cylinder compression shorts - the diagonal “X” is the key!
If you are looking for a unique anatomically correct solution to sports injuries, look no further. Our shorts are used and backed by professional athletes and associations, including the NHL, NFL, MLS, MLB, and many sports in the NCAA. By using CORESHORTS™, you will feel a difference in your athletic performance and a reduction in your injuries and recovery time. Try them out for yourself today and experience the difference!