Tip: The 1-Minute Test for Hip Stability

Is your lower back pain caused by a hip or posture issue? Take this simple test and find out.

The ability to balance on one leg is a key marker for hip stability. If you've ever experienced pain in your lower back or legs (not related to a traumatic injury) you can potentially save yourself some money in X-rays, MRIs, and even surgeries by diagnosing with a mirror or video. You can usually spot any biomechanically dysfunctional postures from the ground up with this challenge.

The most obvious example would be that it will feel easier balancing on one side than the other, but also check for any swaying of the hips or collapsing of the ankles (i.e. compensations) that occur while trying to maintain an anatomical neutral position.

You can do these anytime and anywhere. Here's what this looks like:

  • Eyes open x 30 seconds (each side)
  • Eyes closed x 15 seconds (each side)

Address any issues with mobility work, unilateral training, and aerobic conditioning with exercises that allow you to keep intensity as high as possible without interfering with your postural alignment.

If you're struggling with these, take a step back and practice them with your hands on an object. Then work toward just one hand on the object, and then just one finger until you're completely free.