Can low back pain go with this hip workout? Here’s all you need to know about the 90-90 exercise

This routine strengthens your core, spine and pelvic muscles, says holistic health expert Dr Mickey Mehta

By focussing on deep, controlled breathing, this works as a relaxation technique and can alleviate tension and discomfort in the lumbar region. (GettyImages/ThinkStock)

The human spine bears the entire weight of your body and keeps the musculoskeletal structure in place. So, a wrong sitting posture, exercise or doing no exercise at all stresses it and triggers aches and pains. That’s why the simple 90-90 exercise, which is a hip rotation and mobility drill, with our knees bent at a 90 degree or a right angle to the hips, can reduce low back pain. It is commonly known as the hip raise.

By focussing on deep, controlled breathing, this works as a relaxation technique and can alleviate tension and discomfort in the lumbar region. Stress relief from the lower back also translates into stress released from your mind. It is believed that all your emotional and psychological stress gets transmitted to the neck, spine and lower back. The 90-90 exercise involves diaphragmatic breathing, which improves oxygen flow to the muscles and lowers stress levels.

HOW TO DO THIS ROUTINE?

1) Sit on the floor with your legs extended in front of you.

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2) Bring your right knee out to the side and bend it. A 90-degree angle should be formed at your right hip and knee by your right shin being perpendicular to your left leg.

3) Bend and bring your left knee out to the side while placing your left leg behind you. A 90-degree angle should be formed at your left hip and knee by your left shin being perpendicular to your right thigh.

4) The “Z” shape formed by your legs should be formed by your right and left shins being parallel to each other.

5) Maintain a straight spine. Keep your posture upright by using your core.

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Maintain a straight back while bending forward from the hips. Take the lead by using your chest. Be careful not to arch your back.

6) Breathe deeply while you hold the stretch for 20 to 30 seconds. Your inner thighs, glutes, and hips should all feel stretched. The amount that you lean forward will determine how hard the stretch is.

Repeat on the other side after making a slow return to the starting position.

HOW IT HELPS MUSCLES

The back of your hip, or the buttock region, is the main muscle used by the front leg. The largest muscle in your body is the gluteus maximus. The piriformis, which aids in hip rotation, is the muscle that runs from your spine to each femur (thigh bone). Your rear leg is mostly focussed on the psoas muscle, which is a long, lower back muscle that is used to flex the hip joint and raise the upper leg towards the body, as in walking.

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You can combine the 90-90 exercise with planks and other stretches for more core-strengthening and flexibility.

WHAT ARE THE BENEFITS OF THIS ROUTINE?

1) It prevents misalignment of the pelvis that can lead to increased strain on the lower back muscles and vertebrae, triggering pain.

2) It relieves stress from the lower back, which is the centre of your core, and strengthens your glutes.

3) It engages core muscles during the 90-90 exercise, strengthens the transverse abdominis and other stabilising muscles of the trunk. A strong core provides better support for the lower back, reducing the risk of pain and injury.

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4) The complementary benefit of 90-90 enhances performance in sports for children.

5) It helps in improving mobility for geriatrics.

6) It helps in your gait.

7) Best for recovery after an injury.

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