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Danger: Do Not Cross! (your legs)

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A Cautionary Tale Told by a Reformed Chronic Leg-Crosser

Low Back Pain can reduce even the toughest of tough guys to tears.

For years I suffered (and, yes, I even cried) due to recurring bouts of debilitating low back pain that I could not figure out the cause or cure for.Ā  I now know that a major contributing factor was an unconscious habit of sitting with one leg crossed over the other ā€¦ every day ā€¦ several hours a day ā€¦ year after year.Ā  Happily, I also found my cure for lower back pain.

If you are a leg-crosser, sit up, uncross your legs and pay attention. The following information might provide you with the keys to liberation from chronic pain.

First, get to know your Quadratus Lumborum (or ā€˜QLā€™). Your QL inhabit the space between the bottom rib, the pelvis and the transverse processes of the first four lumbar vertebrae. Ā Best known as the ā€˜hip hikerā€™ muscle, its primary function is to bring the hip and rib cage closer together (as in sidebending). It should also be known as a chief culprit in cases of low back pain ā€“ and definitely held under suspicion when low back pain is one-sided.

Try this experiment:

Sit in a chair.

Cross your left leg over your right.

Notice: the left hip ā€˜hikesā€™ up, making your left side waist (and QL) shorter than the right.

If you sit for a large portion of your day ā€“ and you habitually cross your legs one way, BEWARE!Ā  You are creating a QL imbalance for which you may suffer (or already be suffering) mightily.Ā Fortunately, you can help yourself.

First: Stop crossing your legs.Ā  Be vigilant about it.Ā  In fact, put a post-it note on your computer screen that says ā€˜Uncross your legsā€™ as a reminder.

Second: do the following QL stretches and Yoga Tune Up At HomeĀ posesĀ to restore balance to your QL:Ā  Sidewinder Pose, Boomerang at the wall and Triangle in Parallel.Ā  Whether you are a chronic leg-crosser or not, if your QL is responsible for the pain in your back, these exercises are your therapy.Ā  Practice with Tune Up Fitness and enjoy freedom from pain. I am!

Watch our video for lower back pain relief.

Learn about our Therapy Balls Program for your lower back.

Ā 

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