Increase Mobility Decrease Back Pain

Video by Dr. John Wertish

Hip pain is common when we sit all day. This life stress changes our muscle tightness and flexibility by reducing our range of motion. At our East Dallas Chiropractic Clinic we practice care that restores spinal motion to allow Hilton’s Law to apply in decreasing pain and overall joint health. Hip and back pain has been rising over the years and our lifestyle has become more sedentary. There is a high association with how our hips and low back move therefore it’s likely to have pain in both areas. While most of us sit all day for work, incorporating stretches and exercises to combat the consistent posture helps us stay healthy.   This exercise works on mobility of the hips and low back all at once. It is one of my favorite moves and can be credited as mobility and strengthening if done correctly.  Depending on your pain and strength level, the depth can change. Gradually increase the mobility exercises but start out with 5 repetitions and try to sit how to feel a stretch in the hips. Try this exercise out to assess your hip mobility, leg strength, and core strength.

Below is a quote from research on core strength and back pain.

“The present findings have also provided the preliminary but supportive evidence for emphasizing training of respective groups of muscles, for example, the primary hip extensors, when addressing the modified recruitment pattern of the muscles in the lumbopelvic region for people with chronic LBP.”


1) Lui TKS, Tsang SMH, Kwok AWL. Changes in Lumbopelvic Movement and Muscle Recruitment Associated with Prolonged Deep Squatting: A Pilot Study. Int J Environ Res Public Health. 2018 May 16;15(5):1001. doi: 10.3390/ijerph15051001. PMID: 29772741; PMCID: PMC5982040.

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Doctors, located in Lakewood at the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients, is just as important as the chiropractic adjustment to stay healthy, lower inflammation and limit pain.