While back pain can be caused by many things, uneven hips can contribute to back pain when they cause your pelvis to tilt one way or the other, causing your spine to follow along and create an uneven gait as you walk. This can also contribute to other ailments like knee pain, sciatica, and plantar fasciitis. What are some exercises that can help alleviate these issues? Let’s take a look!

Hip pain can be caused by two things

back pain and leg length discrepancy. Of these two cases, back pain is less common. Leg length discrepancy (LLD) suggests that one leg is longer than another, which may cause pain in your hips and lower back. LLD can be caused by many factors including muscle or joint issues, trauma, arthritis and improper development of your lower limbs as a child. Commonly LLD develops due to unequal leg muscles or soft tissue surrounding bones.

One cause can be associated with how we sit and stand

a leg length discrepancy. If one leg is shorter than the other, walking and standing can cause back pain that often radiates to other parts of your body, including the hips and arms. To help reduce back pain caused by uneven hips, check out Exercises to Improve Back Pain, Loosen Muscles & Correct Leg Length Discrepancy for more information.

The other cause occurs with our gait pattern when walking or running

When you run, your centre of gravity shifts to accommodate that different gait pattern. This shift in body weight can cause uneven hips to shift, too. The resulting tightness or soreness can cause back pain and ache in our hips, lower back, and legs. (back pain cream, back pain solution)

Weak core muscle strength also contributes to pelvic misalignment

The gluteus medius muscles, located on either side of your hips, help stabilize your pelvis and lower back. When these muscles are weak or improperly functioning, it can cause your hips to tilt forward. This results in one hip being higher than the other—not exactly a recipe for a strong core. Work to strengthen those muscles with exercises like squats, bridges, and bird dogs.

What should you do if you have an imbalance?

The first thing you should do if you have an imbalance is to wear a back pain cream and apply a back pain solution to massage away any soreness. While wearing a back pain cream, it’s also important to engage in low-impact physical activity like walking, which can help improve your posture and loosen your muscles. Because most people with an imbalance are short on one side (usually around two inches), reducing your height can be accomplished through exercises that focus on strengthening and lengthening shortened muscles.

Get a thorough medical evaluation from your chiropractor before attempting these solutions on your own

A visit to your doctor will allow you to rule out other causes of back pain such as slipped discs or pinched nerves. If your doctor determines that your leg length discrepancy (along with muscle tightness) is causing your back pain, he or she may recommend exercises to improve back pain and loosen tight muscles, as well as correction of leg length discrepancy via orthotics, heel lifts, shoe modification, or surgery.

Exercises for Your Lower Body

Given that back pain can be caused by any number of issues, it’s important to get an evaluation from your chiropractor before attempting self-treatment. At first glance, exercises and stretches may seem like a great way to treat lower back pain; however, if you have leg length discrepancy or scoliosis (or a serious injury), these techniques could further exacerbate your problem. If you notice leg pain after starting new exercises, stop immediately and consult with your doctor.

Exercises for Your Core Muscles

Your core includes a few different muscle groups, but your rectus abdominis (i.e., six-pack) muscles are some of your most important postural stabilizers—these are the muscles that connect your rib cage to your pelvis and help you maintain a neutral posture. If you’re experiencing back pain due to an uneven leg length discrepancy, adding exercises to strengthen these important muscles will help relieve lower back pain by giving your core more support as you move throughout each day.

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