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Thread: painful hip sockets and lower back

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    Default painful hip sockets and lower back

    I have had sore hips since I was about 17. I tried dancing for about 3 weeks and because I was new and have always been flexible, I really used my ability to bend backwards into arches because I was no good on the pole and sometimes got bored with the way I was moving on stage. I really hurt my lower back this way, and this along with using wide leg moves and the high shoes and long nights on my feet really killed my hips to the point where the sockets always hurt when I walk, and even when I am just sitting or laying down. I have been seeing a therapist and he says that I have the worst hips he has ever seen. I realise that this post is probably going to illicit reponses such that I shouldn't be dancing...however, I found that I really enjoyed dancing for the money and socializing and the body movin'. The therapist suggested that I shouldn't walk distances, or jog, or rollar-blade or anything. I want to keep in shape so that I can dance again because this inactivity is making me gain weight!
    I wonder if anyone is experiencing or has experienced pain like this and have still remained dancing. Are there any sorts of exercises that you have found strenghten the muscles and help keep those bones in their proper places? And are there any alternatives to those high shoes that are excepted by managers/owners?
    Thanks for reading my post and taking the time to offer your experience!

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    Featured Member Veronika's Avatar
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    Default Re: painful hip sockets and lower back

    There is a book called "Stretching for Fitness, Health and Performance" (http://www.amazon.com/exec/obidos/tg...books&n=507846) which has helped me a lot. Between a whole life of dance lessons and an early office job, I have some wacky hips that have been helped immeasureably by this book.

    As for shoes, look for a platform to take the impact for the ball of the foot and look for a shoe where the actual hight of the heel and platform are similar (like maybe only two inches different.. they exist, just look at the styles in the store. The actual arch makes all the difference, not just the heel height).

    Then, take breaks and stretch during yor shift and then again when you get home. For regular exercise, WALK! It naturally puts your body in alignment. Pilates helps too by stregthening your core trunk muscles so as to avoid further injury.

    Good luck.. V

    Currently dancing at the Men's Club of Reno, NV
    under the name of Veronica! I am a 2007 calendar girl for MCR, so message me if you want a calendar!

  3. #3
    Ravin
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    Default Re: painful hip sockets and lower back

    Pilates are awesome. After only two weeks not only have I become more flexible but also my weak lower back is not as achy as before.

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    Senior Member Tia's Avatar
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    Default Re: painful hip sockets and lower back

    With any injury there are ways to strengthen those muscles, reduce injury again, etc. If you are able to, maybe make a trip to a physical therapist to get a work out routine. I never have had trouble with my hips (not in that way) so I don't know anything that can help there. Where the lower back is concerned however... I did the same freaking thing. My chiropractor said, no more backbends. That's bad for you. I didn't believe her and started doing them a lot and stupidly when I started dancing... one-handed, two-handed, from every position, because I was flexible enough so why not. Yeah. That was dumb. Anyhow, while my back was (and is still) healing from that, and modified my routines so that they have minimum or supported backwards motion with those vertebra. If I bend backwards there I bend my knees also to give the illusion of doing a fuller bend, and arch my upper back more instead of my lower back. Out of all the ways a body can move, limiting one isn't so bad, even if you'd rather be able to do it. It can be replaced. Anywho... stretch it a lot, and carefully. When I start doing backbends again I plan to do them only two-handed, only from a stand, more slowly, and not nearly as often. That's what I'd done before, and I didn't get injured that way. As far as what your therapists says, listen to your body. Years ago my Dad was told that he wasn't even going to be able to get out of a wheelchair ever again because of a bad back injury and surgery. He was in one for a few months. He has since coached basketball, baseball, taken to morning walks, stretched every morning, and learned tae kwon do! But be careful, though. No matter what. That's the only body you have!

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    Default Re: painful hip sockets and lower back

    I don't want you to quit dancing but you should heed your doctors advice. If your back and hips are bothering you then modify your routine so you don't put as much stress on those joints.
    Stretching involves stretching the sheath that covers the muscle fiber. It is debateable about how much flexibility is desireable (the back bends for example).
    The one thing is that you do not want to tear any of the ligaments that hold your joint in place. Ligaments do not heal back stronger than what they started as like bones do. I know a woman in Tae Kwon Do that tore her hip out of joint with a kick. It never healed back to normal. It hurts everytime she tries the kick and she will never get it back to it's former strenght.
    Make up different moves and keep stretching but if the pain gets worst, knock it off.

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