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Regardless of the intensity, type or duration, hip and back pain can be disruptive to your life. No matter how you are affected, these pains can be frustrating, impacting your normal daily routine, training regimen, and lifestyle. Particularly for those who may need to spend most of their day sitting, hip and low back discomfort can even influence your work performance! Our team recognizes how these aches and pains can affect you and that’s why we created CORESHORTS™ to help. Learn how to manage hip and low back pain! 

Managing Your Daily Routine When in Pain 

There are several things you can do as part of your daily routine to help improve your hip and low back pain. 

Listen to your body 

Do not overwork your muscles to the point of injury/re-injury. If a certain exercise or activity is causing pain, stop, rest, and modify it. Remember that there is a difference between discomfort and pain. Make modifications so you can exercise safely and help your muscles gain strength. 

Get up and move 

If you have a sedentary job or are idle, set alerts to get up and move or stretch briefly. Also try to increase your heart rate with a brisk walk during a longer break. This activity will help loosen your spinal joints, muscles, tendons, and ligaments. A quick change of pace and influx of endorphins may also help lift your mood!  

Posture Matters  

If you do find yourself sitting throughout the day, make sure to watch your posture. Slouching or hunching over a computer are common causes of back pain. If needed, find a chair with good lumbar and mid back support or use a pillow for support. 

If you are still experiencing hip and low back pain after trying to manage your symptoms at home, make sure to speak with your health care professional for further advice on how to safely manage your discomfort.  

At-Home Treatment for Back & Hip Pain 

There are many natural and “over the counter” NSAIDs pain and anti-inflammatory options available for the treatment of minor aches and pains. This can come as a pill or as an ointment. If you have any health concerns with medication you should always consult your doctor for advice. 

Other at-home treatments for persistent low back and hip pains may include: 

• Icing the injury (PRICE- Protection, Rest, Ice, Compression, and Elevation) to reduce inflammation  
• Heat to improve mobility 
• Physical Therapy, Chiropractic, Massage Therapy 
• Specific stretching, stability, and strengthening exercises as recommended by your health care professional 

Related > Core Stability Exercises for Runners and Athletes 

 Scott Arfield, Glasgow Rangers and Canadian International

Can I work out with constant or intermittent hip and back pain? 

Yes, it’s likely you can still work out while experiencing pain in the back and hips. Many people experience either constant or intermittent pain. If any exercise or activity results in spasm or it exacerbates the pain in either intensity, duration, or location then please do not continue the exercise. However, gentle movement is very important for recovery.  - until you are recovered - it’s best to stick with more low-impact aerobic exercises. These exercises will keep your muscles strong without adding trauma or further aggravation like high-intensity workouts might. You’ll keep both feet on the ground mostly, providing support to your body during the movement.  

The best exercise to promote recovery is walking. Not just strolling but actually a deliberate walk that utilizes an optimal stride length and arm swing. This allows for gentle motion as the shoulder and pelvic girdle work together. Progress the walks by 5 minute increments starting from 10 minutes. You should be able to at least successfully have three walks at that duration before increasing your time that way you never jump ahead too far. Points to consider - find your stride, it should be comfortable not too fast, don’t add hills - start out on flat ground. Walking can either be done outside or indoor on a treadmill. 

Another functional exercise is the “chair squat” - try to stay upright and slowly sit down into a chair then without having a forward lurch try to stand up out of the chair. Make sure the chair is against a wall so it doesn’t slide away. Repeat 3 - 5 times and progress as tolerated a few times per day. 

Bonus: These exercises are low impact on your knee joints, too! Don’t forget recovery - a foam roller is a good addition to a home gym as it can help to improve mobility, while also rejuvenating your muscles, and some post-workout soreness. 

While you are recovering, exercising and continuing to maintain normal function, wearing a pair of CORESHORTS™ can helps to stabilize those impacted muscle groups and joints. CORESHORTS are designed to improve optimal movement and stability for both injury recovery and return to normal function and activity. There are three versions available depending on how much support you need.  

Preventing Back and Hip Injuries 

While there’s no full-proof way to prevent injuries, wearing the right gear certainly helps! CORESHORTS™ were specifically designed by a Sports Physical Therapist to support the low back, pelvis, hip, and groin areas, all while optimizing motion control and stability.  

Low Back and Hip Stability

Through a patented “X” technology, CORESHORTS™ helps to reduce the risk of strain in the most common places for sports-related injuries and promotes recovery. The compression provided by the Core Activation System “X” enhances core support and offers increased stability. These are not your typical three cylinder compression shorts - the diagonal “X” is the key! 

If you are looking for a unique anatomically correct solution to sports injuries, look no further. Our shorts are used and backed by professional athletes and associations, including the NHL, NFL, MLS, MLB, and many sports in the NCAA. By using CORESHORTS™, you will feel a difference in your athletic performance and a reduction in your injuries and recovery time. Try them out for yourself today and experience the difference!

After a demanding workout session - while wearing your CORESHORTS™, of course - you probably feel like you are ready to move on with your day. But did you stretch… BEFORE and AFTER your workout? 

Stretching offers many great health benefits and should be included as part of your daily workout routine.  Stretching before exercise helps your body prepare to move. After the workout, stretching helps your body and muscles recover, while improving your posture, flexibility, and performance (to name just a few benefits).

Why Stretching Is Important 

Let’s explore some reasons why stretching is so important. Here are five reasons why you should always stretch—before and after—a workout session:

1. Increased flexibility and range of motion

Regular stretching is known to increase your flexibility and your range of motion. Flexibility is crucial for your overall health. It helps you perform everyday activities with ease, and it also can help delay reduced mobility as you age. By incorporating stretching as a standard part of your workout routine, your overall flexibility will improve!

Stretching a muscle or groups of muscles through a patterned motion or PNF (proprioceptive neuromuscular facilitation) is effective for immediate gains. Having a full range of motion equals freedom of movement and stretching can help get you there!

Related > Ways to Increase Range of Motion 

2. Improved Sports Performance

Many of our CORESHORTS™ customers are active athletes. Exercising and sports require a wider degree of flexibility and range of motion at the joint. Having increased flexibility will improve your sports performance and will also help to decrease the chances of injury.

3. Decreased Injury and Increased Blood Flow

As just mentioned, stretching can helps to prevent injuries. Stretching before and after exercising, especially dynamic (active) stretching, prepares your body for activity.

When you stretch, you are increasing the blood flow to your muscles by improving your circulation. But why is this important? Increased blood flow to your muscles may help shorten recovery time and reduce onset muscle soreness.

4. Improved Posture and Back Pain Relief

Having poor posture may lead to muscle aches and body pain. Proper muscle balance and alignment are known to improve posture. By stretching daily, you can loosen your muscles and reduce the risk of muscle strains and injury, which can lead to decreased back pain. If you already have an injury, stretching an existing injury or back pain will help improve the recovery time. Never stretch into pain!

5. Stress Relief

One of the biggest holistic benefits of stretching is the decrease in stress. Physical and emotional stress can impact your exercise recovery and lessen the benefits of exercise. In fact, the overproduction of the stress hormone cortisol can actually result in health issues.  Stretching allows your muscles as well as your mind to relax, so you perform at your personal best.

Stability Starts at CORESHORTS™ 

At CORESHORTS™, we are passionate about our product and can guarantee you enhanced core support and functional movement. Combine that with regular stretching, before and after your workout, and you will be on the top of your game!

Range of motion: The full movement potential of a joint, usually its range of flexion and extension.

When you have a limited range of motion (ROM), your overall performance of desired activities is also limited. If you are training for a big race, hockey game, or triathlon, limited ROM can lead to overcompensation and possible injury. Weeks (or months) of rehab isn’t worth it the chance, that’s why we’re sharing ways to increase your ROM. 

Limited Range of Motion 

It’s nearly instinctual to stretch...until you get that pain in your back or shoulder. Limited ROM simply refers to a joint in your body that has a reduction in its ability to function properly. Example: a knee may lack 10 degrees of full extension due to a past sports injury.  

The reduced motion may be a mechanical problem with the specific joint, or it may be the result of past injury or disease. Most commonly, health issues such as osteoarthritis, rheumatoid arthritis, or other types of arthritis may impact your ROM. 

Stretching can be used to improve ROM of joints, and, as we’re sure you’ve noticed in your training regimen, is also a preventative measure. Why? If ROM is limited asymmetrically in the hamstrings, then your body can overcompensate, and it could lead to a pelvic torsion and lower back pain. When this occurs, you are taking chances with risking injury.  

CORESHORTSTM patented technology not only helps top athletes prevent injury, but it allows people who have injuries from compensating for lack of ROM and mobility. Check out our selection of premium compression shorts!

Why is full ROM important? 

A joint MUST go through its full ROM daily to remain healthy. If movement is limited, synovial fluid, which is a nutrient-rich and internal lubricating fluid, cannot properly circulate to protect your joints. Eventually, this will cause stiffness, joint and/or muscle dysfunction, and joint deterioration. 

A full ROM will increase flexibility, strength, muscle tone, and will help expend more calories. Other benefits of ROM exercises include: 

• Improved Circulation 
• Enhanced Muscle Strength 
• Maintained or Increased Flexibility
• Reduced Pain and Stiffness 
• Better Sports Performance 
• Decreased Injury Potential 

Pro athletes, amateurs, and elite weekend warriors alike all agree that compression shorts prevent injury and also enhance performance. The purpose and design of CORESHORTS™ are what differentiates them from regular compression shorts and makes them UNIQUE! Experience better performance and prevent possible injury by finding out which tier of compression best suits you. 

Ways to Improve Range of Motion

Here are four stretching methods to improve your ROM: 

 
Static Stretching  

Static stretching is basically holding muscle tissue in an elongated form.  At minimum, you should hold the stretch for 30- to 60-seconds at a mild to moderate discomfort level.  

Remember: Static stretching before athletic training may cause loss of performance.  When gaining ROM, then static stretching should be performed, after activity or separately. 

Dynamic Stretching 

Active stretching is where you are moving in and out of your available ROM. Think side lunges, trunk twists, and toy soldier kicks. When integrated into your warm-up, dynamic stretching can improve ROM. 

Myofascial Release  

Foam rolling may also help improve joint ROM. Unlike static stretching, it can be performed before or after training. Many athletes will choose foam rolling for post-workout to help with recovery time.   

Hold/Relax 

This form of stretching is called Proprioceptive Neuromuscular Facilitation (PNF). It’s a quick and effective method to increase ROM. While there are several types of PNF stretches, the hold/relax technique is easiest. All you do is move the joint or muscle to a point of feeling a light stretch and then hold for about 10 seconds.  After that, progress further a little more into the stretch and hold for about another 30 seconds.   

Remember: Stretching is critical to maintaining joint flexibility and ROM.  However, you should only feel a mild stretch, not pain!

Stability Starts with CORESHORTS™ 

Experience the difference of CORESHORTS™. Our Core Activation System "X" provides enhanced core support, improved stability, and optimizing ROM. 

Our patented core activation system features:  

• Revolutionary X band design (which mimics the functional anatomy of the body's core area to boost performance) 
• Anti-odor technology prevents the growth of odor-causing microbes
• Smooth, chafe-free flatlock seam construction 

Three levels available to suit any level of athlete - stability starts at CORESHORTS ™!