Experiencing lower back pain or hip pain can be frustrating, but simple stretches can offer back pain relief. Enhance your mobility with targeted stretches and consider self-massage for lower back pain to ease tension. Try these exercises to improve your well-being!
Every day, about 7.5% of people on Earth experience lower back pain, about 10% – hip pain. Over the past year, 37% of people experienced lower back pain. During their lifetime, about 70% of people have experienced back pain at least once.
A huge contribution to the development of this pain is made by the quadratus lumborum muscle. In the previous video published on the channel, I analyzed in detail the problem areas of this muscle and specific patterns of reflected pain associated with four main trigger points.
I am Dr. Chernov and for the last 20 years of my life I have been engaged in issues of restoring the health of the musculoskeletal system and eliminating myofascial pain. If you experience pain in the lower back, sacrum, buttock or hip area, do this simple set of exercises with me that will immediately improve your well-being.
In the first part of the video, we will do self-massage of the quadratus lumborum muscle,
in the second part of the video – stretching exercises,
and then relax a little.
If you don’t have the massage tools needed to do the first part of the workout, start right away with the second part of the video.
Remember that you’ll get the best results in relieving pain and trigger points at home if you first self-massage your quadratus lumborum and then stretch it at different angles.
Perform this set of exercises 3-6 times a week and after a while you will get rid of trigger points in the quadratus lumborum muscles. To better understand the healing effect of the exercises in this set, watch the video in which I showed typical places of muscle injury and gave useful recommendations on preventing the recurrence of pain.