Hip and Lower Back Issues
For the past two months, I've been experiencing some discomfort in my right hip and lower back. It began as minor and now has progressed into something quite painful. Yesterday I could not finish my run and had to walk home and am skipping today's workouts. 😡 After sitting for a while, then getting up to walk, the pain is situated over the top portion of the hip bone and hurts when all my weight is put on my right leg. I've been icing and stretching as much as possible, but it seems now I need to find something else that may be more effective in addition to what I've been doing.
Has anyone experienced this? I'm starting to get frustrated and scared seeing that my first race is 4 weeks out. I have been getting regular chiropractic adjustments and was planning on reaching out to the massage therapist there. Any advice or recommendations would be appreciated. Thanks so much!
Comments
@Sabra Gonzalez
If it's progressing you should get a diagnosis from a PT. Speaking from experience, as of yesterday I finally got an answer on the cause of my lower back pain. I have a hyper-mobile SI joint, which causes my hip to go out of alignment which causes low back pain. Now I can get specific treatment.
You won't know the cause without and very knowledgeable therapist looking at it. You could be making things worse with stretching without knowing the cause. What if it's a slight stress fracture? Not trying to sound grim but I feel your frustration!!
I'm really sorry to hear that you're ouchie, @Sabra Gonzalez. I hope that you get to the bottom of this soon. A good PT should be able to help you get on track.
Thanks @Sheila Leard! It never occurred to me it could be a stress fracture but that's entirely possible. I have an appointment Friday at 11am. I'm glad you got to the bottom of your lower back issues and wish you a speedy recovery!
Thanks @Janyne Kizer! Will keep you all posted on the progress.
@Sabra Gonzalez not sure what a PT is that everyone is referring to. MY $.02 is to go to a Orthopedic and get them to push the insurance co to give you an MRI ASAP... will show everything from soft tissue SI join issues to stress fractures..
hope this turns out to be a little nothing causing a lot of grief🤒
@Sabra Gonzalez in case (and hoping) the diagnosis is not structural ... coincidentally I've been having some lower back/hip pain over past 1.5wks ... attributed it to HIM volume ramp ... so I dug out my copy of Foundation by Goodman & Park ... in the past their Moderate workout exercises have alleviated the issue for me, and are doing so again!
Fingers Crossed for you!!! 🤞🤞
Sorry to hear you’re having pain. You training was going so well. The suggestions of possible diagnoses are just that possible. An MRI is only helpful if it can be clinically correlated. You need a diagnosis. You need to know what clinicians are available in your area. A good sports medicine physician would be best if available. Diagnosis is made by clinical exam and then best directed treatment can proceed.
Let us know how it goes.
@Sabra Gonzalez Tell us re the appt. 99% guaranteed you'll also find you have really crappy glute med strength. So, stop sitting so much (standing work desk????!?)...and then check these out:
If you have an elastic band, get it around those ankles Or feet and walk. It certainly can't hurt as you get going. Let bearded @Peter Noyes Tell you:
Also, be sure to warm up your hips pre run:
And also stretch out your hip flexors / hips pre cycling Using the pigeon stretch:
@Sabra Gonzalez - listen to @Robert Sabo , he's a spine doc!
+1 on @scott dinhofer & @Robert Sabo's suggestions
PT's are wonderful after you have a diagnosis from a doc specializing in sports medicine and he/she points you that direction. I'm a huge supporter of PT, but it can't fix everything.
Hope you feel better soon!
@Sabra Gonzalez, I had a similar issue 2 years ago while training for the Paris Marathon. I got a massive hip injury (I believe from over training). Unfortunately I am not sure that there is much that can be done now about it... the damage is done. So as much as you can REST! With that said you need to find the root cause. So yes, get an MRI and seek out the best sports medicine guy/gal in your area. At least you can correct it moving forward to eliminate more damage.
Good Luck!!
I have @Peter Noyes beard envy.
@Sabra Gonzalez - Keep us posted on your progress.
Thanks, everyone for your input! I thought after a couple of days rest, a deep tissue massage, stretching/rolling...doing all the things... I would feel better. I rode outside yesterday which was great. I felt pretty good on the bike. When I got off the bike, not so much. The run turned into a walk which I never should have even started. I have a 10:30am appt tomorrow with a sports medicine doctor. Will let you know how that goes.
Sorry to hear issue continues @Sabra Gonzalez ... Hopefully Doc will help sort it out ... Good Luck! 🤞
Diagnosis: Iliac Crest Syndrome and IT Band Syndrome. Doc says PT 2/week for 6 weeks.
@Sabra Gonzalez Glad you got a diagnosis. I was also going to say SI joint, because that is an issue that has plagued me on and off for years, and is much like what you described. I have also had Iliac Crest Syndrome and tight IT bands. I am guessing your PT sessions will resemble @Coach Patrick ‘s videos above. I’ve found that the key is to stick with the strength training and flexibility, even after the hip feels better. Good luck.
@Sabra Gonzalez I hope everything is working out for you with this issue. Not knowing what your strength training looks like, I know many people do not strength train and have run into similar issues. The iliac is connected to the lats (in your back) as well as the glutes. Once you recover from the injury, strengthening these muscles will help to prevent further tears! There are many movements, some of which are mentioned by coach Patrick in the above comments, but you can also do a simple search on Youtube:
Single-leg hip bridges
Hip thrusters
Clam Shells
Reverse Clam Shells
Single-leg dead lifts
Banded monster walks
Lat pull-downs
Assisted (or non) Pull ups
@arielle.harvey Thank you! No, I don't strength train as well as I should. Thank you for the suggested exercises!!
Definitely keep your strength training as part of your regime. You need to keep your core strength. I found out the hard way and it’s taken me a while to get back! Good luck!