What do you do if your Outside Leg is tight and tender?

This means that you are laterally rotated and need to put your legs back in balance. Start by doing Iliotibial Band Stretches. You can also sit Indian style with feet soles together with your butt as close as possible to the wall. Sit there for 5 min (2 times a day) gradually working up to 8 min. This will help your Pelvic Girdle get back to its correct position. Believe me this will change your life. Then start getting your core stronger and your BACK PAIN will disappear, upper and lower. Also get your Adductors (Groin Muscles) stronger.

Do these stretches and exercises consistently and you will see remarkable improvement in your posture and overall strength. Empower yourself and put your Body Back in BALANCE!!!