Alleviate Low Back & Hip Pain With This One Thing

"Motion is Lotion"

Have you noticed that midlife brings more hormonal ups and downs than a ride at the county fair?🎢

These hormonal fluctuations during perimenopause, especially a big drop in estrogen production, can actually contribute to joint pain, stiffness, and even conditions like frozen shoulder.

Estrogen is a powerful anti-inflammatory hormone.

And as your body produces less estrogen, joint inflammation can dramatically increase as a result.

More inflammation = more aches, pain, and stiffness in your joints.

Especially in your back, shoulders, wrists, knees, hips, and ankles. Ugh!

To help combat joint inflammation and increase your mobility, remember: “MOTION IS LOTION!”

‍Today’s Just One Thing is for you if want to get rid of joint aches, pain, and stiffness, especially in your hips!

‍

JUST ONE THING

One of the best ways to stay pain-free and in motion is to incorporate dynamic style stretches into your everyday habits.

Dynamic stretching is a style of stretching where you keep your muscles moving through your full range of motion.

The “Standing Hip Circles” is a great dynamic stretch to do every day.

I love this move because it’s EASY to do, plus it gives you another great opportunity to work on your balance - win-win! 🙌

How you do it:

Standing Hip Circles:

1. Using a chair or a wall for stability at first, lift your knee as high as possible, then circle your knee out to the side and then behind you in a large circular motion.
2. Move your knee back and forward, following the same path of motion, taking it slow with as much control as possible.
3. Do 3-4 circles per side, aiming to keep your pelvis as steady as possible while your leg is moving.

‍

Extra tip: As you move your leg in a circular motion, think about using the muscles of your hip joint to “scrape” the edges of your hip socket, as if you’re scraping the edges of a bowl with a spatula. It sounds strange, I know! But this will help you tap into a new range of motion.

Did You Know...

• When your hip socket is stiff from inflammation or tightness of all the surrounding muscles, your low back and even your knees will begin to ache from compensating.
• Your hip joint is designed to be one of the most flexible joints on your body. So get those hips circling.
• Improving your mobility (i.e. active flexibility) and muscular strength around your hip socket can do wonders for alleviating pain from hip osteoarthritis.

Why Dynamic Stretches Work

The Standing Hip Circles (and other dynamic style stretches) engage your hip muscles and draw more synovial fluid into the joint space, which helps to reduce inflammation and lubricate the joint so it’s easier to move.

It's kind of like when you put WD-40 on a squeaky door hinge!

Try this one out, and let me know how it goes.

‍

Until next week... Be strong

‍

‍