If you’re struggling with chronic pain over 40, you’re not alone. This issue affects millions of individuals across the world. Luckily, though, there are several ways to manage your pain in order to increase your quality of life. As it turns out, some pain management techniques can be as simple as incorporating a few easy stretches into your daily routine.
To discover one of the best stretches that can help you keep your chronic pain at bay, we spoke to chiropractor Matt Cavanaugh. “Stretching is a therapy that is often overlooked but can be very effective in relieving chronic pain,” he says. “As a chiropractor, I recommend stretching to my patients on a daily basis.”
Dr. Cavanaugh told us that while there are several options out there, hip flexor stretches can help you target some of the most common pain points in people over 40. Learn more about the benefits of this stretch and how you can do it yourself below!
Hip flexor stretch
If you frequently struggle with hip pain, back pain, or sciatica (a.k.a. that tingling sensation you may feel in your legs alongside pain and weakness) it may be time to start stretching your hip flexor regularly. Dr. Cavanaugh says this is one of the top recommendations he makes to his patients who are experiencing chronic pain over 40.
"The psoas muscle, one of our main hip flexors, is a very strong muscle that begins on your spine above the level of your belly button," he explains. "It attaches to every vertebra on its way down before it crosses over your hip joint."
Dr. Cavanaugh tells us that this important muscle uses your spine as leverage to lift your hip, which allows you to walk. For this reason, if your psoas gets tight ("and it frequently does," he notes) you may run into pain in your hips and back, alongside sciatica. That's why stretching your hip flexors can make such a big difference.
While Dr. Cavanaugh points out that there are several ways to execute a hip flexor stretch and you'll need to find the way that works best for your body, he typically recommends the following method:
1. Kneel on one knee with your foot flat on the ground in front of you.
2. Shift your weight forward until you feel a stretch in the front of your hip (the one with your knee on the ground).
3. Hold this stretch for 30 seconds and repeat on the other side.
It's that simple! By implementing this stretch into your daily routine, you'll be able to live a more comfortable life—and reap all the benefits of activities like life-changing post-dinner walks without putting yourself in pain.
The bottom line
Hip flexor stretches can be a valuable way to combat and manage chronic pain. By targeting tight hip flexor muscles, you may be able to reduce pain in your back and hips and prevent sciatica. It's important to remember, though, that while stretching can be very helpful, it should be incorporated alongside other strategies, such as exercise, medication, and lifestyle changes. At the end of the day, your best option is always to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan.
READ MORE: Best Morning Habits For A Healthier Body And Brain Over 40
