Hip Shrug question

Discussions relating to Lower Back Pain.

Hip Shrug question

Postby DWilcox » Tue Aug 14, 2007 1:34 pm

Hello All
I am a new member and recently started trying to work into a regular back exercise routine. I stumbled on this domain doing some sciatica research and most of the advice makes a lot of sense to me.

Quick history: Was a northeast dairy farmer for almost 20 years; lots of lifting, shoveling, bending and suffered numerous back injuries until a neuro surgeon and chiropractor convinced me to change careers. MRI showed 2 ruptured disks and 1 bulging one. Surgeon recommended letting it heal if I could stand the pain. That was over 10 years ago and I still have good times and bad. One thing neither the surgeon or chiropractor stressed was effective exercises.

So now I'm here, trying to build an active, back friendly routine. The back-bends and Cobra seem to be helping the most recent bout of sciatica. The numbness and pain in my leg is mostly gone but some belt line back pain remains. I had an appointment with a massage therapist and her thought was that the 2 major low back muscle groups were in her terms "messy". Trigger point was one term she used.

The real reason for this post is a question about the hip shrug exercise in the book, sorry it's taken so many words to get there. Is this done by keeping both feet flat on the floor and swaying side to side? I haven't found a good explanation of the technique. I can stretch my leg a little and lift the opposite shoulder a bit but my heel wants to come off the floor.

Any help appreciated.
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Joined: Tue Aug 14, 2007 11:42 am

Postby Dean » Tue Aug 14, 2007 1:48 pm

Hi Dale,

Welcome to the group.

The hip shrug should be done as relaxed and free flowing as possible. You're just trying to pump and hydrate the discs. There really isn't a strict form you have to follow... you're just wanting to achieve a natural motion. Nothing contorted or awkward.

I just did it to see... and yes, my heels lift off the floor while I do it. (Editing courtesy of #1 Dinosaur - see below.)

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Postby DWilcox » Tue Aug 14, 2007 3:17 pm

Thanks Dean
That particular exercise may be beneficial given the observation by the massage therapist. She has helped me once or twice in the past. I tend to use her observations more as feedback on what my body is up to rather than as direct therapy.

Its only been a few weeks now but I think I'm seeing results. Hopefully I will continue to maintian muscle tone once I start feeling better.
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Joined: Tue Aug 14, 2007 11:42 am

Postby #1 Dinosaur » Tue Aug 14, 2007 4:38 pm


HEELS are on the bottoms of your feet (and may lift off the floor during the hip shrug.)

HEALS is what one does to one's back with said hip shrug.

Or are you interviewing for the position of Manager at Homonyms R Us?

#1 Dinosaur

Musings of a Dinosaur
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Postby Admin » Tue Aug 14, 2007 9:26 pm

Argh... I did it again!!! I am such an idiot! :lol:

That's too funny considering I just wrote this: How Do You Spell...

(Now, I'll go correct my mistake... er, I mean typo.)

Thanks Dr. Dino, 8)

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