Hip and low back pain are incredibly common complaints, and often, the culprit isn't just in the back or hip itself. Sometimes, the answer lies in a seemingly unrelated area: your inner thighs, specifically your adductor muscles.
These muscles, responsible for bringing your legs together, play a crucial role in pelvic stability. When they're weak or dysfunctional, they can contribute to a cascade of problems leading to hip and low back pain. That's where adductor isometric exercises come in.
How Weak Adductors Contribute to Pain:
Pelvic Instability: Strong adductors help stabilize the pelvis. When weak, the pelvis can shift, leading to imbalances and strain on the surrounding muscles, including those in the low back and hips.
Altered Gait: Weak adductors can affect your walking pattern, placing increased stress on the hip joint and low back.
Referred Pain: Tight or weak adductors can refer pain to the groin, hip, and even the low back.
Sacroiliac Joint Dysfunction: Adductors play a role in SI joint stabilization, and weakness can contribute to SI joint pain.
How to Perform Adductor Isometrics:
Sit in a chair with your feet flat on the floor.
Place a pillow or rolled-up towel between your knees.
Squeeze your knees together, pressing into the object.
Hold the contraction for 5-10 seconds.
Relax and repeat 10-15 times.
If you are experiencing hip or low back pain, come see us! You can schedule an appointment on our website or call/text us!
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