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You can have a $1,000 office chair and still have lower back or hip pain. Worse, you can have sciatica even though you make all the ergonomic adjustments possible in your life. The reason for this, is at the end of the day, it is your muscles ability to stabilize your bone structure and prevent undo pressure on your nerves that keeps you out of pain. This is why exercise is so important.
You probably think you have to do an hour workout to help relieve pain. You may also think that without going to a doctor or physical therapist there is nothing you can do to relieve your pain. This, however, isn’t true – you just need the right exercises, and you need to do them consistently.
If you have made sure you are eliminating, or at least limiting, the repetitive stresses in your life that can cause lower back pain and sciatica and you’re still having pain – then you need exercises. Repetitive stresses on our body, such as sitting with the same leg crossed all the time, or standing with your weight more on one leg, can create instability in the hips (SI joint) which in turn can cause lower back pain, herniations or bulging discs in the spine, and sciatica. These conditions can be extremely painful and debilitating -but there is hope!
The Clams and Inner Thigh Leg Lifts exercises in our video are designed to be easy on the body. These are not killer, make you sweat kind of exercises. These are stabilizing movements, working smaller muscle groups. They should be done until you start to feel the slight burn and tension, but not until you “feel the pain”. We specifically put these two exercises together to create what we call, Counter Muscle Balancing. This exercise mechanic happens when you strengthen apposing muscle groups of any joint, therefore balancing the muscular pull on the joint. When you do this, the muscles can relax without the need for stretching, allowing them to continuously stabilize the joint.
Working these exercises in a slow, continuous pace, also helps to train the muscle to work continuously, which allows the muscle to stabilize the joint even more. When you do these two exercises together, the glutes (butt muscles) and piriformis muscles are strengthened, along with the inner thigh muscles, which balances the musculature on the inside and outside of the hip bone. This stability in the hips also helps to stabilize the lower back, preventing lower back injuries and sciatica.
If you really would like to complete the hip and lower back stabilization and fully Counter Muscle Balance your body, you’d want to do exercises that strengthen and stabilize the back of the legs (hamstrings) and front of the thighs (quads and hip flexors) along with exercises for the abs, obliques and lower back muscles. Put it all together and you have a complete system for preventing or relieving lower back pain and sciatica.
We have some videos coming up that will help you balance, strengthen and stabilize your hips and lower back, with a full Counter Muscle Balancing system, so be sure to subscribe to our channel by hitting the subscribe button and turn on your notifications. We usually release new videos every week on Thursdays, at 3:30pm Pacific Time, so be on the lookout for our latest video to help you gain the strength and stability to heal!