Hip Mobility Program for Low Back Pain
A structured program designed to improve hip mobility and alleviate low back pain, focusing on progressive strength and flexibility training. This program incorporates principles of progressive overload, reinforcement, shaping, and chaining to build self-efficacy and promote long-term habit formation. Safety considerations and modifications for various conditions are addressed.
Program Modules
Anterior Range of Motion Exercises
Exercises targeting the hip flexors (psoas) to improve anterior hip mobility. Focuses on active contractions to avoid spinal strain. Progression from passive stretches to strength-based exercises.
Couch Stretch
DailyPassive stretch focusing on hip flexor opening. Progress from two hands, to one hand, to upright. Hold for 1-2 minutes per side.
Split Squat
DailyStrength-based exercise improving hip flexor range and strength. Start with elevated foot. Focus on squeezing the glute and quad of the back leg. Perform 10-15 reps.
Reverse Nordic Curl
DailyStrength-based exercise focusing on hip flexor lengthening and strength under tension. Progress from using a box to floor. Maintain strict form to avoid spinal strain. Perform as many reps as possible with good form.
Posterior Range of Motion Exercises
Exercises to improve posterior hip and spine mobility, focusing on gradual progression to avoid re-injury. Begin with stretches far from the nerve root to manage sciatica.
Calf Stretch
DailyStarts far from the nerve root to manage sciatica. Progress as back strength improves. Hold for 60 seconds per side.
Elephant Walk
DailyProgressive exercise focusing on hamstring and low back mobility. Start with two legs, hinged back; progress to one leg, rounded back. Perform 10-15 reps per side.
Jefferson Curl
DailyIntentional spine flexion and extension exercise for improving spinal mobility and hamstring flexibility. Progress gradually with weight. Perform 5-10 reps.
Outer Hip Exercises
Exercises targeting the outer hip muscles, including the gluteus medius and minimus, and QL. Focus on building strength before stretching to prevent injury and improve stretch effectiveness.
Hip Internal Rotation
DailyStrengthens hip internal rotators. Progress through levels based on ability to lift and hold leg.
Piriformis Stretch
DailyStretches the piriformis muscle. Maintain upright back to protect spine.
QL Extension
DailyStrengthens and stretches the quadratus lumborum. Progress from standing to machine-assisted extensions. Perform 10-20 reps per side.
Inner Hip Exercises
Exercises to improve inner hip mobility and address SI joint pain. Focus on progressive stretching and strengthening.
Butterfly Stretch
DailyBasic stretch for inner thighs and hips. Progress by bringing knees closer to the ground. Perform 20 reps.
Pancake Stretch
DailyAdvanced stretch for inner thighs and hips. Maintain a flat back. Hold for 30-60 seconds.
Seated Good Morning
DailyStrengthens low back and improves hip flexion. Only perform if back extension standards are met. Perform 5-10 reps.
What You'll Accomplish
- Improve hip mobility
- Alleviate low back pain
- Develop progressive strength and flexibility
- Understand the connection between hip mobility and back health
- Apply principles of progressive overload and reinforcement
- Build self-efficacy through consistent practice
- Develop strategies for long-term habit maintenance
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