Home » Self Care » Self Care-Torso » Self-Care Groin pain » Self Care – Back is out but it hurts in the front

Self Care – Back is out but it hurts in the front

Self-Care includes
– Activities to avoid and change,
– Strategies for quick relief,
– Stretching for longer-lasting relief,
– Corrective Exercises, Yoga, and more…

Groin and abdominal pain can be an indicator of serious internal organ problems.
See your doctor and be gentle with anything you do for self-care.

Here, you will find how to get relief on your own when your back hurts but the pain is in the front fold of the hip. If you’d like to know more about how people describe the pain and activities that create the problem look at this other post.

Activities To Avoid or Change:

Brianna Pinto from goheels.com

Warm-up and limit your range of motion in kicking. The back-end of the swing opens the hip and over-stretches this muscle. On the other hand, the forward reach tends to drive it into spasm.

Avoid rhythmic or extreme flexing of the pelvis, especially to one side. This includes sitting on one foot for extended periods or uneven seating. One client got this from riding on the sidebar of the golf cart’s seat while touring a new golf course.

For Temporary Relief:

Distract and Stretch

You can stroke some ice along your abdomen from your groin up to the ribs on the irritated side. Then, lean back for a few seconds like the gal in the picture. At times, this can offer a lot of relief.

Use some vapocoolant cream like bio-freeze or IcyHot for relief during the day. Again, you should apply it from the arch of the ribs down to the fold of the pelvis.



These self-care activities, like over-the-counter drugs, are not intended to replace appropriate medical attention. If you have concerns about these self-care activities, get help from a professional. Use these suggestions and strategies with discretion and at your own risk. See your doctor when your pain is severe, persistent, or doesn’t respond to these simple suggestions.

Stretches and Exercises for Longer-Lasting Relief:

Open the Abdomen

Start with gentle stretches like this. If you get mild relief, do them more regularly and with ice-and-stretch.

This problem can compress discs and create greater problems if you try to just force your way through painful stretches.

If you get a mild release from the stretch above, work your way up to the backbends in the yoga section. After that, the active body does well with walking lunges. Widen your stride to open your pelvis and abdomen if the groin pain does not intensify.

Walking Lunges

  • Step forward so that the front foot is in front of the knee and the back knee is behind your hips.
  • Keep your shoulders back over your hips.
  • Lower your torso until the front is level.
  • Keep your knee behind your toes on the front leg.
  • Widen your stance, turn your front toe in a tiny bit and focus on keeping your hips between your feet if you are unstable.
  • Step forward while minimizing how much your head and front shin lean forward.
  • Do 6-10 reps on each leg.

I’d love your feedback on how this works for you
and any suggestions you might have.
Email me at integrativeworks@gmail.com.

Yoga Corner

Back Bends

Start with gentle poses like the upward dog shown above and work your way up to back-bends if the intensity is mild. Don’t relax into painful stretches on this one, or you could hurt your back.

Piriformis Stretch

This stretch is great for your glutes and sciatica, and she is doing a great job. However, this pose may aggravate this condition. Like other irritating activities, this intensely flexes the hip and flattens the low back to one side.

Very Similar Pain Pattern, Different Muscle

Other trigger point patterns
have similar areas of referral and impaired activities.

Look at these other patterns in the groin.

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Tony Preston has a practice in Atlanta, Georgia, where he sees clients. He has written and taught about anatomy, trigger points, and cranial therapies since the mid-90s.

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*This site is undergoing major changes. We are reformatting and expanding the posts to make them easier to read. The result will also be more accessible and will include more patterns with better self-care. In the meanwhile, there may be inconsistencies in formatting, content presentation, and readability. Until we get older posts updated, please excuse our mess.