Common Weaknesses Seen in the Lumbo Pelvic Hip Complex
Whether you're not exercising enough. Or sitting for long periods of time. Inefficient pelvic and hip stability can be the cause of numerous problems in the Lumbo Pelvic Hip complex. This inactivity results in surrounding muscles having to overcompensate for simple movements you might make. Causing pain and difficulty walking.
In this blog we’ll be breaking the common weaknesses associated with the Lumbo Pelvic Hip complex into two:
Weak hip flexors and
Weak Hip Flexors
Hip flexors are the muscles that connect your lower back to the thigh bone, hips, and groin. The Psoas muscle is part of this muscle group and helps push the top of the leg upward. It stabilizes the lower spine. Hip flexors are vital for our balance, flexibility, joint mobility, walking and postural alignment.
Therefore when our hip flexors become weak,
- Hip pain
- Back pain
- Change in gait and posture and
- Knee pain
Become a common occurrence as these joints try to compensate for weak hip flexors.
Hip flexor strain may also be a culprit for discomfort. It is however very different from weak hip flexor muscles. Strain will be characterized by pain in your lower back and hip pain. While at the same time, sitting for extended periods can lead to both weakness and strain in your hip flexors.
What leads to weak hip flexors?
- You’re not exercising enough
- You’re sitting for prolonged lengths
- Cerebral palsy and,
- Lateral transpsoas surgery.
Pressures from your lower back are transferred to your pelvic region causing strain. This is due to the positioning of your spine right above the sacrum. This condition is often characterized by any of the following symptoms:
- A dull constant ache or intermittent shooting pain in your lower back or legs.
- Pain spreads into the lower back, groin, hip, back of thighs, buttock and sometimes below the knee.
- Weakness and numbness experienced in your legs.
- Stiffness and spasms in your back, groin, buttock and thighs.
- With increased severity of the pain, sideway movement of the leg may become difficult. Such as getting out of a vehicle
So what causes the Lumbopelvic Dysfunction?
A variety of reasons can result in your susceptibility to this condition. Such as:
- Ligament Damage
- Stiff joints
- Too much flexibility (Hypermobility)
- Weak core or malalignment of muscles surrounding your pelvis
- Increased stress between the pelvis and low back.
The strains and stresses going through your lumbopelvic joints can be the source of a lot of pain and muscle spasms.
From what we’ve seen. The Lumbo Pelvic Hip complex is quite a sensitive area prone to a myriad of weaknesses. If you’re already experiencing some of these symptoms and weaknesses it might make things even more damning.
However with proper guidance and a little bit of commitment. You can learn to engage all your muscle groups for a more fulfilling workout. And most important, a release from some of the discomfort you are experiencing now.
Vital 7™ has you covered in this aspect. These are some of the most engaging hip exercises for improved hip flexibility and strength. Check them out.
Check out the recorded live Zoom Pilates mat class to get a feel for what you can expect https://www.vital7.com/vital7/
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