RAD LOW BACK SELF-ASSESSMENT SERIES
What if your back pain is not actually coming from your back?
Dr. Claire Spec, PT, NCS Physical Therapist + Board-Certified Neurologic Clinical Specialist
Dr. Claire uses a simple test, pressure, retest approach to see whether tightness at the front of your hips may be contributing to how your lower back feels.
This does not diagnose the cause of your pain. It helps you test one area and notice whether anything changes.
Step 1: Test Your Movement
Stand tall. Gently press your hips forward and lean back only as far as feels comfortable.
Notice both your lower back and the front of your hips:
- Where do you first feel tightness?
- How does your lower back feel?
- How does the front of each hip feel?
If walking usually causes the tightness, walk for 30 to 60 seconds instead. This is your baseline.
WHY HIP FLEXORS?
One Area Worth Testing
Your hip flexors help lift your thigh and connect movement through the hips, pelvis and lower back. If the front of your hips feels stiff, your lower back may compensate when you stand, walk or lean backward.
That does not mean your hip flexors are automatically the cause. It simply makes them one useful area to test.
THE IDEA
01 TEST
How does the movement feel now?
02 APPLY PRESSURE
Work gently at the front of the hip.
03 RETEST
Does anything change?
Step 2: Use Gentle Pressure
For this test, Dr. Claire uses the RAD Centre.
Lie on your stomach and place the Centre low on your abdomen, slightly to one side of your belly button, as shown in the video. Let your body weight settle slowly.
Aim for a deep, dull pressure that still lets you breathe and relax. If your body tightens or you hold your breath, reduce the pressure.
PRESSURE CHECK
Less Pressure Is More Here
Sink in slowly. Breathe. Let the pressure settle.
Stop if you feel sharp or pulsating pain, nausea, dizziness, numbness, tingling or symptoms traveling down your leg.
WHY THE CENTRE?
Softer Pressure You Can Control
The Centre is inflatable, so you can adjust its firmness and ease into pressure around the abdomen, pelvis and hips.
Step 3: Retest the Movement
Stand up and repeat the same gentle lean back, or walk for the same amount of time as your first test.
Compare the experience:
- Does the front of your hip feel less restricted?
- Does your lower back feel different?
- Does the movement feel easier?
- Does everything feel about the same?
If something changed, that is useful information. If nothing changed, that is useful information too.
THE RAD APPROACH
Test. Apply Pressure. Retest.
You are not trying to force a dramatic result. You are looking for a change in how the movement feels.
Test one area. Change one variable. Retest.
This content is intended for general educational purposes and is not intended to diagnose or treat a medical condition. Ask a qualified healthcare professional before using direct abdominal pressure if you are pregnant, recently had abdominal or pelvic surgery, have a hernia, have a known abdominal or vascular condition, take blood-thinning medication, or are unsure whether this technique is appropriate for you. Stop if symptoms worsen.
