Release your back/hip pain!

I had an almost 11lb baby in 1997. The words Diastasis Recti didn't cross my ears until 2007. Ten years working out with unknown diastasis as a Group Fitness Instructor left me with lower back and hip pain.

During a "Lower Crossed Syndrome" workshop at the IDEA Conference in Alexandria Va, I was introduced to the 2lb sand ball that saved my life.

During the workshop we were educated on how the origin of the psoas can be chronically tight and cause low back and hip pain. So I gave the release technique a try.

You lay on the ball with it placed 1/2 way between your hip point and your belly button. If you feel like you've been punched in the stomach... you need to do this. If you don't feel anything it's not part of your pain solution. Once you get the tension down to bearable you can increase it by doing closed chain hip extension on the side where the ball is. You can also add extension of the thoracic spine.

At first it's really quite painful/uncomfortable. But if you follow the release with what I call the 30/30/30 quad stretch you will start to see results if you are consistent with this before you workout at least 3 days a week.

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