Get Rid of LOW BACK PAIN when WALKING I Secrets from a Physical Therapist

Does your back or hip hurt when walking? Does it hurt after prolonged standing or sitting as well? Do you find it hard to sleep on the side with this hip pain? Well, you are not alone! Listen along to find out what could be going on!
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Chapters:
0:00 Intro
0:22 What causes the back pain
1:22 How to find gluteus medius trigger points
2:05 How to release trigger points
3:20 How to prevent aggravating trigger points
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There is one specific muscle that is key in keeping our hip stable and level when we are standing on one leg. The GLUTEUS MEDIUS muscle.
When this muscle is tight, trigger points can form causing referred pain to the low back and outer hip. There are 3 trigger points for this muscle, and you can test it by pushing on these areas.
First, find your iliac crest, which is that semicircular bone along the back and outside of your hip. On one end closest to your back, you will feel a large protrusion. Just come off of that ridge and push into the muscle. If you have a trigger point there, you will feel pain radiating toward your low back and bum.
To find the 2nd trigger point, run your fingers along the crest again, and just before the midpoint of that ridge bring your fingers off that ridge and push into the muscle. If you have a trigger point there, you will feel pain down the hip and upper back thigh.
The 3rd trigger point is found at the outside of the hip along the ridge. Press into that region and you will feel pain toward the low back and SI joint area.
You can feel pain most often with activities or positions that stress the glute med muscle. This includes things like:
1) longer walks, especially if it is on sand,
2) sitting slouched in a chair, in very low chair, or sitting with your legs crossed
3) longer sporting activities like distance running, long tennis matches, aerobics
4) laying and sleeping in the fetal position
5) and having a Morton’s Toe, where the 2nd toe is longer than your first toe.
There are 3 things you can do to help release this trigger point: 1) Self trigger point release, 2) Stretching, 3) Using a heat pad.
Elizabeth Ng
Registered Physiotherapist at EastWest Physiotherapy in Burnaby, BC
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