On hip strength training - Education and Training Encyclopedia

On hip strength training

I mentioned in other tweets before that there are many factors leading to low back pain. In addition to the problems of lumbar muscles and lumbar vertebrae, weakness of hip muscles may also cause low back pain.

This is mainly because:

1) Poor hip muscle strength may lead to decreased lumbar stability.

The gluteal muscles are mainly gluteus maximus, gluteus medius and gluteus minimus, which are mainly responsible for controlling the stability of pelvis and the extension, abduction and pronation of hip joint.

If the hip muscle strength is insufficient, it will affect the stability of pelvis. The decline of pelvic stability will directly affect the decline of the stability of the connected lumbar vertebrae, leading to excessive activity of the lumbar vertebrae, thus increasing the pressure on the lumbar intervertebral disc and causing low back pain.

2) Poor hip muscle strength may cause excessive waist muscle strength.

Because when the lumbar spine rotates back and forth, left and right, not only the muscles of the waist and abdomen are stressed, but also the muscles of the buttocks are stressed.

For example, when bending over, if the hip muscles are not strong enough, you can't exert your strength to assist bending activities. At this time, in order to better maintain the stability of the body when bending over, the waist and abdomen muscles need to be overexerted. This will cause muscle fatigue in the waist and abdomen, increase waist pressure and lead to low back pain.

3) Insufficient hip muscle strength may cause bad posture, thus aggravating lumbar pressure, such as pelvis leaning forward.

If the pelvis leans forward, the pelvis cannot maintain its neutral position, which may cause changes in the physiological curvature of the lumbar spine, such as excessive lumbar lordosis. This will not only cause muscle stiffness near the lumbar spine, but also increase the pressure on the lumbar spine and lumbar intervertebral disc, causing low back pain.

In order to relieve the symptoms of low back pain caused by insufficient hip muscle strength, it is necessary not only to carry out targeted exercise rehabilitation on the waist, but also to exercise the hip muscles.

In order to prove the effectiveness of hip augmentation exercise in improving the stability of lumbar spine, scientists convened 40 female patients with low back pain for comparative experiments. They divided these patients with low back pain into two groups. The first group only carried out waist strengthening exercise, and the second group carried out waist strengthening exercise and hip strengthening exercise at the same time.

After six weeks of exercise rehabilitation, the test data of the two groups show that the pain index, waist muscle strength and waist balance of the patients with low back pain in the two groups have improved.

Comparing the data of the two groups, it is found that the pain index of the second group is lower than that of the first group, and the waist muscle strength and balance of the second group are stronger than that of the first group.

Here are two examples of intensive exercise to relieve the symptoms of low back pain.

The first order of mussel extension

Scissors leg movement

Of course, there are more than two kinds of rehabilitation exercises to relieve low back pain:

In addition, in addition to proper exercise rehabilitation, patients with low back pain should also pay attention to improving some bad living habits, such as sitting for a long time, playing with their heads down, playing with their mobile phones in bed, crossing their legs and so on. These bad postures are not conducive to the health of waist or hip muscles.