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This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/zoj9Q48pZKw
Brad: All right, in this video, we're going to talk about low back pain, hip pain, and how it relates to the pelvis. This can be greatly misunderstood and we're going to help clear this up for you.
Mike: We're going to talk about why the pelvis can get elevated or rotated and one simple stretch to help solve it.
Brad: That's right. Alright, let's talk about some typical symptoms or pain patterns you may have if you're experiencing this. Number one, you may feel like your hip or your pelvis is hiked up on one side.
Mike: Typically you will feel pain associated with this, oftentimes in the lower back or sometimes even in the hip.
Brad: And sometimes you may feel this when you're walking. It may be a feeling of unevenness with your walking. And people who look at you from a distance may say, "You're looking crooked." Even though you're not a politician. Alright, when looking at someone from behind who has this rotation or this problem in the pelvis, you can see on Mike, he's off to one side. Look at the material of his shirt is wrinkled up here. It's loose over here. On the other side, it's stretched out.
Brad: Now actually the muscles on this side are the same way. We're going to show you with Sam the skeleton exactly how it looks inside and how to fix it in that one stretch. First, we'd like to give credit where credit is due. We really got a lot of this information helping a lot of people from a physical therapist by the name of Rick Olderman. You can go to rickolderman.com and he has information relating to this as well.
Mike: Now, oftentimes this elevated pelvis on one side doesn't occur from one incident saying a fall or lifting something too heavy. It often occurs over time due to an old injury you may have. So if you have an old ankle, knee, or hip injury, it can eventually relate into the back and pelvis region causing this hiking to happen. So, over time what can happen is the muscles above the pelvis here can get tight and actually pull up the pelvis like this, causing this rotational force and causing either low back pain or hip pain.
Brad: That's right, and again, those muscles tighten up as a result possibly of another injury, which isn't always obvious. Alright, now we're going to show you why this stretch works so well. We look at Sam here, there is a gap that is shorter on one side, as we talked about, and we showed it on Mike as well with his shirt. This tape represents the muscles on this side tightening down, pulling that rib cage down and the pelvis up.
Brad: Now we're going to do a stretch so that can stretch those muscles out, evening things up and eventually eliminating the pain, getting you back to normal. It's really that simple. Alright, so the good news is there's three different options to get this stretched out. We're going to start out with a gentle option. If this works, you definitely want to go to numbers two and three. Go ahead, Mike.
Mike: So the first option is to simply lift your arm up above your head like this, keeping my pelvis down. If it's tight, it may want to pop up. Make sure it is seated down. Just holding it up here for 30 seconds can gently stretch those muscles out.
Brad: That's right. Again, think of that muscle location. Go ahead and reach up a little more. See how that stretches right there. That's where we're looking at. A gentle stretch. It's a good way to start. Alright, another option to this is if you're having this pain while you're walking, simply bring your arm up like this while you're walking and feel the difference in the pain. You can actually bring your arm up over your head. Now we know you can't walk around all day with your arm up. So then we're going to go to the next stretches to be a little more aggressive in another manner.
Mike: Another option to stretch the same area is to actually go to a door, open it up and you're going to grab onto the top of the doorframe as long as you have a sturdy doorframe. You can also do this on a pull-up bar if you happen to have one at home. Now I'm going to lean into the doorway while keeping my hand here. Notice that my palm is actually facing away from me so I can grab the top. I'm going to get a nice stretch through here. Again, lifting up the rib cage and dropping the pelvis down, stretching those muscles out. So, hopefully, it reduces the pain you may be experiencing.
Brad: So how long are you going to do that for?
Mike: 15 to 30 seconds. You just have to do the side that is problematic for you. If you want to stretch the other side, you certainly can, but it's not necessary.
Brad: Good, now the big problem with this for some people, is if you're too short or too tall and the door trim or frame isn't the right size. We've got an option that works really well for that. Alright, the third option we're going to work with, you need a stick four to five feet long. You could use a mop, a piece of PVC pipe, or dolling. We're using the Booyah Stik. There's one thing that's important, when you put the stick down on the chair, it's important that it does not slide around on the surface that it's on. If you have a Booyah Stik or PVC pipe that does not have a rubber end like that, simply take a shoe to keep it in place.
Mike: The shoe hopefully has good grip and it won't be moving around on you.
Brad: And actually these mops like this work well because they pivot and they're strong and they work. So, Mike, you want to talk through the technique.
Mike: So you can do this in a seated position like I am or standing like Brad, you'd have to go to a tabletop or countertop. Again, we're just going to reach our palm away from us, the same stretch as the doorway. Reach up as high as you comfortably can and lean into the stretch. Again, this will open up those muscles between your ribs and your pelvis here. Make sure when you're doing this stretch, your hand does not slide down. You're not gonna get the full stretch effect that way. So reach up as high as you comfortably can and just again, work the painful side.
Brad: Right, now sometimes I like to start and just do pressure on and test it and come off as opposed to stretching it for 30 seconds right away. So, pressure on, pressure off. See how it feels work into it. If you really got that tight muscle, it may take some time to get it to stretch out and it may take a few days before you really get some sustained relief.
Mike: If you are seated for this one, again, make sure your butt is staying on the mat and not popping up because that's going to defeat the purpose of the stretch.
Brad: Good point, Mike. Alright, now there is an option you can do prior to the stretching that will help, and that's a massage into the muscles on that side. So the muscles are tight and if you can get into the muscle, massage it, it will help loosen it and then stretch it. Now it's really difficult to massage your own muscle. If you have a masseuse or someone in the family that's willing to help you out and massage, that's great. If you don't, we actually have a really nice massager that will work well to do this.
Mike: Yes, this is actually a back massager. You want to do that in a chair so you can just simply place it behind you where those muscles feel tight and you lean into it and that baby works and it digs in there and it feels really good.
Brad: That's right. I've used this in a firm chair like this. It works well in a recliner. So you can massage it for 10 to 15 minutes and then do the stretch as we talked about.
Mike: The good thing about the stretch is you should see immediate results after performing it only a few times. So if you're not seeing those results, this isn't the stretch for you. Something else is going on and we do happen to have more videos. So if you want to check out another option on how to solve this problem with the elevated pelvis, check out our "How to Self-Correct A High Hip in 60 Seconds."
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