People With Back Pain Frequently Have Stiff Hips and Psoas Muscles! Stretch for 30 Seconds While Lying on Your Back Before Going to Bed

There are many causes of lower back pain, The lower back is a part of the body that is easily subjected to stress during daily activities, and many people feel heavy and sore. In this article, we will introduce some muscle stretches that are recommended for people with lower back pain, which can be done after getting into bed or just before going to sleep.

Muscles That Tend to Become Stiff in People With Lower Back Pain

There are many causes of lower back pain, but stiffness in muscles other than the lower back can also contribute to pain and discomfort. Stiffness in the buttocks and iliopsoas muscles in particular can cause lower back pain.

The iliopsoas muscle is made up of the psoas major and iliacus muscles and is an important muscle that connects the spine to the pelvis and the pelvis to the femur. This plays a role in connecting the upper and lower body.

Both the buttocks muscles and the iliopsoas muscle are related to the pelvis, and maintaining the pelvis in its correct position. It distributes the weight of the head, which accounts for about 10% of body weight, to the spine and maintains the posture of the entire body.

However, if the flexibility of the iliopsoas muscle or buttocks muscles is lost, the position of the pelvis becomes unstable, and poor posture can lead to lower back pain. Therefore, relieving the stiffness of these muscles and maintaining their flexibility is extremely important in preventing lower back pain.

In particular, when sitting, the psoas muscle contracts, compressing the buttocks, restricting blood flow, and causing the muscles to become stiff. It is especially important for people who sit for long periods to consciously stretch.

Buttocks and Iliopsoas Muscle Stretch That Even People With Back Pain Can Do!

Even if you know that stretching is good for you, there are endless reasons not to do it: you don’t have time, it’s a hassle, or you’ve already gone to bed. Today, we’ll introduce some easy stretches that can be done in about 30 seconds while lying on your back, even when you feel like it’s a hassle. They can be done in a short amount of time, so it’s easy to make it a habit without any strain!

<How to do it>

1) Lie on your back and place a soft cushion under your lower back (around your sacrum).

2) Pull your left knee toward your chest with both hands to stretch your left buttock. By hugging your knee while being conscious of pressing your hips against the cushion underneath. You can prevent your hips from arching too much and increase the stretching effect of your buttocks.

3) With your right leg extended, push your right heel forward to stretch your entire leg and stretch your right iliopsoas muscle.

4) Breathe slowly and hold the position for about 10 seconds to stretch your buttocks and iliopsoas muscles.

5) Switch legs, hug your right knee, and stretch your right buttock, then extend your left leg to your heel and stretch your left iliopsoas muscle.

Back pain, hip stiffness, and tight psoas muscles are interconnected issues that can significantly impact daily life. By understanding the connection between these factors and incorporating simple stretches into your routine, you can alleviate discomfort and improve overall well-being. Remember to:

• Practice gentle stretches regularly, starting with the 30-second stretches outlined above
• Planks and bridges are two exercises that help strengthen the core muscles.
• Maintain good posture and ergonomics
• For tailored advice, think about speaking with a medical expert or physical therapist.

Take control of your back pain and hip stiffness today. Start with small, manageable steps, and wake up to a more comfortable, relaxed you.

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