Hip Hinge Exercise for Low Back Pain - The Sagittal Plane Literacy
Channel: Mobility Plus Sports Rehab
Date: 2020-09-13

Do you have back pain when you bend forward or when you bend backwards? Try this hip hinge exercise for low back pain relief and improve your Sagittal Plane control 👇

The Sagittal plane movement is known as flexing forward or extending backwards with your spine. When there are deficiencies with this movement pattern, it can lead to low back pain, neck pain, shoulder pain or shoulder impingement issues. It is a movement pattern that we as humans perform on a regular basis so getting better at controlling it can provide relief 😅 If you are a runner/sprinter, basketball player or have a job that requires you to do a lot of bending and with weight or regular overhead activities, try these three simple self-tests to see if you can benefit from getting them addressed in the clinic!

Video Outline
0:00 Intro to Sagittal Plane Literacy
0:25 Sagittal plane and Shoulder pain
0:40 Sagittal plane and Hip hinge literacy

Here’s how to get started:
1️⃣- Single leg hip hinge test: Standing next to a wall for support, try to reach forward with one hand while balancing on one leg and allow the other leg to move behind you. The goal is to rotate around the hip joint and not by rounding your low back forward. Think see-saw with your entire spine from your hand down to your back foot. 

2️⃣- Overhead reach test: Stand with a tall spine, then raise both arms up overhead as far as you can without arching your back. The goal is to maximize shoulder flexion without compensating at the mid to low back area. You can try to widen your arms to see if that helps create more shoulder blade movement. 

3️⃣- Single leg hip extension test: Stand next to a wall for support. With one hand on the wall, balance on one leg and bend one knee backwards until your foot is off the ground. Then without arching your lower back or tilting the pelvis, try to see how far you can drive your foot backwards. 

❗Please remember, you should NOT ❌feel more symptoms while doing these self-tests. If you do and have questions, please STOP the exercise and give us a call!

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back. As always, We are here for you!🧡💛💚💙

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office. 

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your sports injury? 🩺  Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

🤜🏼🤛🏼Give it a try! Comment below if you have any questions!

👉🏼If you like this video, make sure you give it  👍 and SHARE it with a friend who has frequent sciatica or needs help with their low back pain!💪🏼

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