Back and Hip Pain

by Amelia

I am a 36 year old woman and was diagnosed with a bulged disc and annular tear in my lower back since 2001 after I fell on my back on a pavement which was icy.

Since 2006, I have also suffered with painful areas in the hip/pelvis/thigh pain and snapping hip syndrome which doctors believed was referred pain from the back.

I have recently been advised that it is separate from the back pain and it is probably due to a tight iliotial band in front of the thigh and I have been living with this aggravating pain for nearly 7 years.

Painkillers seldom help and I've had brief relief from a epidiual/cortisone injection a year ago but the pain came back after 3 months.

The doctor advised that the hip clicking will never go away but it is so annoying and painful. I have been using the tennis ball and foam roller for trigger point and self massage which does help on occasion.

The exercises that I have found on here have been so useful as the videos are slow so you can see the correct movement to ensure you are doing it correctly and the stretching exercises definitely help weak muscles like mine.

I also intend to build on my core muscles using the stability ball, matwork, bands, and ring (pilates) to help with this.

I was wondering if I had to do these kind of exercises everyday or do you have to take a rest from working these weak muscles?

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Aug 07, 2013
Results from ultrasound
by: Amelia

A month ago, I had an ultrasound on my hip which stated I have scar tissue on my pubic bone. I had a cortisone injection for this but it has made the pain worse and also affected my back too which was settling down before. I had PT for this and this also aggravated the hip pain, mostly in the hip joint area and around the pelvic crease. The PT reckons the scar tissue is coincidental and not the cause of my pain. I can't sleep on the right side and find it hard to get rid of this pain no matter what I do. I'm going back to see the consultant soon....

Feb 11, 2013
Daily Stretching
by: Stephen from Lower Back Pain Answers

Hi Amelia,

Thank you for sharing your story and I'm so glad to hear that some of the videos have been helpful.

In answer to your question about whether or not you should stretch every day, my response is yes, daily stretching is recommended.

The body's soft tissues (muscles, tendons, ligaments, and fascia) shrink about 5 percent when we sleep, so we need to stay on top of our flexibility on a daily basis.

Among the many things I like about the Active Isolated Stretching method is that it is very gentle despite being extremely effective.

This method's repeated use of a 2 second stretch (rather than a static stretch) makes certain that you don't end up straining anything.

I will be coming out with a series of Back Pain Relief DVDs this year which will go into much greater depth than the videos on the site.

So if you're interested, be sure to subscribe to my newsletter, Back Answers, so I can let you know when the DVDs are released.

Wishing you all the best!

Stephen at LBPA

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Stephen O'Dwyer, cnmt

Neuromuscular Therapist & Pain Relief Researcher

Stephen O'Dwyer, CNMT


Lower Back Pain Answers

Relieving That Pain Online Courses


POSTURAL BLUEPRINT FOR CORRECTING PELVIC TORSION: The Complete Guide To Restoring Pelvic Balance (2022)

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