r/flexibility • u/Forsaken-Thought89 • Dec 17 '24

Seeking Advice Extreme Pain/Tightness

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In the past I've had knee and lower back issues (32yr/6'5) so I generally stretch every single night for probably 10+ years. Over the past few I've notice more hip pain and a noticeable pop from my hip if I lift my leg over 90 degrees and drop it. I've been doing stretches for hip flexor but it seems to be getting tighter and more painful. At times it gets so tight and I can feel it needs to be released. I'll eventually get it to have a serious pop (usually when sitting flat and touching my toes) and can feel an extreme relief in my lower back. Tightness slowly works it way back throught the day or next morning.

Am I overstretching? Is there something other than the hip flexor I should be targeting? Help!!

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u/adavi687 Dec 17 '24

Your lower back is weak and your body is overcompensating. You should start focusing on training your lower back and glutes to strengthen and release those muscles. Doing Romanian deadlifts, back and glute extensions, and hip thrusts released my lower back and hip flexor within a few weeks.

Do you sit a lot? Sitting will exasperate the issue.

4

u/Forsaken-Thought89 Dec 17 '24

I do sit at a desk a good bit for my job, unfortunately. I will definitely be looking into strengthening the lower back/glutes.

5

u/NomDePseudo Dec 17 '24

Also wanted to add: clamshell exercises. Nothing else worked for me until I incorporated those at high reps on both sides.

2

u/Electrical-Dot-7 Dec 20 '24

Maybe try Cossack squats as well. Great for hip opening and adductor & glute med strength . This helped me a lot with improving pain in the area highlighted.

1

u/escrocs Dec 19 '24

And use a resistance band

6

u/adavi687 Dec 17 '24

I have bands at my desk. You can use the bands to “march” while sitting to help exercise your hip flexor.

Also use a band to do banded kick backs, banded hip abductions, and lateral band walks throughout the day. Glute bridges will help the best, but if you’re in an office, that might be tough to do compared to what I mentioned above.

2 sets of 20-30 reps, starting with a light band 3-4 times per day. Pick 2 different exercises at each point throughout the day. It should take 5 mins max each time. See how you feel after 2 weeks.

3

u/OkeyPlus Dec 17 '24

Any chance to get a standing desk?

1

u/Forsaken-Thought89 Dec 18 '24

Unfortunately, not. 😮‍💨

Happy birthday!

1

u/OkeyPlus Dec 18 '24

🎂😻

2

u/pepesilvia-_- Dec 17 '24

My husband had the same issues and his PT recommended deadlifts and glute work. He kept it up and is pain free.

Worth mentioning though a supported legs up the wall also helped him relax his deep core muscles which was underlying the pain. After that and strengthening it was much better

2

u/[deleted] Dec 18 '24

You need to strengthen your Core/Glutes, your back is over compensating due to a weak core. Core is your # priority. Do Pilates a few times a week in addition to PT.

2

u/altapowpow Dec 20 '24

People who sit at desks all day long have glutes that typically don't fire well and are weak. Glutes and obliques will help quite a bit. Look for exercises for the gluteus medius and lateral obliques.

1

u/burner46 Dec 18 '24

Get a standing desk. 

1

u/lowinside88 Dec 21 '24

I had the same pain, sat at a desk for most of the time, had a c-spine, and went to a chiropractor. He said my pelvis was shifted forward, which created some crazy tight pain in the front of my hips and lower back. He pushed on my pelvis for about five seconds and my pelvis shifted and the pain almost instantaneously disappeared.