Self-Care Wide Band of Pain Across Top of Hips

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

Activities To Avoid or Change:

Avoid abdominal work that crunches the abdomen until you get this worked out. Twisting exercises tend to be less likely to agitate this trigger point. This version of the teaser shows how she has rolled onto the top of her sacrum, which focuses the contraction on the lower abdomen and activates this pain pattern.

A large percentage of clients come to me with this pain when they are bloated or had sudden weight gain. This distension of the abdomen tends to overstretch the rectus abdominus and activate this trigger point pain pattern.

If this occurred after an accident or fall, see a professional for help.

For temporary relief:

I’ve had many clients come in with this pain across the low back. It releases quickly and consistently with this little routine.

  1. Rub ice across the top of the pubic bone, right where the green asterisk is in the illustration. You’ll notice that one side is more sensitive than the other. Just do this for a few seconds to shock the skin.
  2. After icing, stretch the rectus abdominus by pulling your belly button in and reaching up and back.
  3. Hold that for about 2 seconds
  4. Return to the normal posture.
  5. Do step 2-4, three more times.

Many times, I just have the client rub IcyHot over the pubic bone and walk around the table a few time and it goes away.

Some of the cream or an IcyHot Patch are great relief if the band of low back pain is nagging you during sleep or during your daily routines.

Stretches and exercises for longer-lasting relief:

A problem with the joint in the center of your pubic bones perpetuates this trigger point. If you feel the top edge of the pubic bone, you’ll notice that one side is much more tender. Check that again after you do this. If it’s still as tender, do the ice and stretch in the section above. It usually releases and becomes less sore but needs some movement to work out the rest.

You can fix it by squeezing a magic ring or exercise ball between your knees. It will feel a little tender on the inside of your thigh and it will drop back into place with a click. If it doesn’t release by pressing the legs together, put your legs inside and press out a little, then try squeezing it between your thighs again.

After it clicks, do a few of the bridges that I discuss in the Yoga Corner. If you’re not a bendy body, you can grab the back of your shoes or the hem of your pants to stabilize your body and bridge higher.

I’d love your feedback
on how this works for you
and any suggestions you might have.
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Yoga Corner

Bridge Pose by YogaOutlet

This yoga pose is great for returning curve to the low back while balancing tension on the hip flexors and flattening the abdomen.

To make it even better, use the method in Active Isolated Stretching. Do slow repetitions that you take to the point of light tension and hold for 1.5 seconds. Pull your belly button in as you lift your hips. Then, drop your hips back to the mat before you do it again. Do 10 reps.

If you don’t know AIS, here is a post with a brief set of guidelines.

Bridges are a great standard but some people need something less intense like cobra and others can open with more intense backbends like Tiger pose. Look to your yoga instructor for guidance or posts like this on back bends for beginners.

Other patterns that may better match your pain pattern…

There are trigger point patterns
that have similar areas of referral
and impaired activities.

You may want to look at other posts about low back pain, hip pain, and pain around the sacrum, especially this post about sharp pain across the top of the sacrum.

This site is undergoing changes. Starting in early 2020, we began changing the format of the posts to include more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We’d love your feedback. We are adding posts and converting the old posts as quickly as time permits.

Weekly Featured Post

Pain relief that is
quicker and more effective
than traditional stretching.

This post covers the basics of Ice-and-Stretch, a toll that is used extensively in these posts combined with Active Isolated Stretching and Yoga poses.

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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