Do you often experience back pain? Does it sometimes shoot down your leg when you step a certain way or move ? Or it is a constant dull ache?
If this is your reality, it shouldn’t be! It is quite possible your or spine pelvis (or both!) are out of alignment. Doing simple stretches to readjust and move things back in to place can eliminate or reduce your pain.
Signs That Your Spine is Out of Alignment
Of bones called vertebrae the spinal column is made , soft cushioning discs that act as shock absorbers and strong, heavy ligaments that add stability and form . To the spine are attached many muscles that give movement and strength to the spine. The spine houses the spinal cord and spinal nerves that carry information to the entire body. The spine is a complex structure designed to move and is susceptible to dysfunction. It can affect function in a variety of ways when the spine becomes misaligned. There are several key signs that out of alignment may be your spine, or the supporting structures .
Both legs are the same length under normal circumstances. A sign of some dysfunction in the lumbar spine or the pelvis is discrepancy in the length of the legs and most chiropractors will check for this when diagnosing your spinal function. When the lumbar joints or the sacroiliac joints are not properly functioning, they can give the appearance that one leg is shorter than the other by up to an inch. Correction of the spinal alignment will reverse the discrepancy.
Heels Checking the wear on the heels of your shoes may provide a clue as to how well your spine is aligned. When the pelvis or lumbar spine is out of alignment your body will compensate and put additional stress in other places, which can cause you to walk differently. Due to poor function in the spine you may find that one heel wears differently than the other.
Your pelvis’s position determines the alignment and function of your spine and outer extremities, which affects your posture when you move , according to Anthony Carey of Function First. Your pelvis tilts in three directions: rotation, forward and back, side to side . If it goes off-balance in any one direction, like having too much forward tilt or if one side of the hip is lifted, there are corrective exercises that you can do daily to re-align your hips.
Supine Frog Stretch
By using relaxing and gravity your hips this exercise stretches your inner thighs . It also activates your buttocks as the frog position is maintained.
Lie on the ground on your back with your arms out to the sides. The soles of both feet place together; like your arms your knees should be pointing out . Relax your knees and let them hang as you feel your inner thighs and groin muscles stretch. Bring your heels closer to your groin to increase the stretch. It is okay to allow some curve in your lower spine. Until your feel relaxed in your groin hold the position .
Supine Hip Rotation
This exercise opens up and stretches the buttocks and deep hip muscles and aligns the pelvis in relation to your spine. You need to do this against a wall or sturdy, flat support.
Lie on the floor with both feet on a wall with your legs and feet about hip-width apart. Your legs and hips bend at 90 degrees and lay your arms out to the sides. Over your right knee cross your left ankle , and make sure that your hips do not rotate as your move. Push your left knee toward the wall gently, using your left hip muscles, not your hand. Until you feel looser hold the position , and breathe deeply into the stretch. Do not overstretch the muscle or it will cause a stretch reflex, which causes the muscles to contract. Repeat this on the other side.
source : www.fhfn.org