The Lower Back and Hip Pain Muscle (How to Release It for INSTANT RELIEF)

In this video, we will review the low

back

pain

muscle

and how to free it for

instant

relief

. Stay tuned. Hey, all. Dr. Rowe comes to you from Spinecare in Saint Joseph, Michigan. In this video, we will focus on the main

muscle

s that tend to cause the greatest amount of low

back

and hip

pain

. These muscles include the buttocks that can cause pain from the

lower

back through the buttock, the hip flexors that can cause pain from the front of the hip to the

lower

part of the back and the quadratus lumborum or muscle ql or the ql muscle that can cause low back pain that goes towards the line of the belt to the upper part of the hip.

What usually causes problems with these muscles is a mixture of weak and oppression. Then, to facilitate

relief

, I will divide the video into two separate parts. In the first part, we will focus on releasing those tight muscles for a relief of

instant

pain, while in the second part, we will focus on strengthening them for a lasting relief. Well, both parties are different. They are destined to work together. Therefore, be sure to go through all the exercises and use what works best for you. That said, let's start. In this part, we will focus on releasing muscle oppression for the relief of instant pain.

This first movement is perfect to do in the early morning to loosen everything and, hopefully, make it much less pain throughout the day. We will start bedtime on our back in bed or on a floor. This is called the happy baby. We are going to fold our knees at approximately 90 degrees, gather our legs. What you want to do is take your hands and taupear around your knees. Now, slowly throw your knees to your chest until you feel a really good form of stretching on your hips to the buttocks in the lower back. He should almost feel that his butt is getting a little out of bed or floor.

We are going to maintain this position and now we will slowly balance our hips and our knees to the side. So let's go down all the way as much as we can. At this point, you should feel a really good stretch form on the buttocks. From there, we will sustain this comfortably for a second and then we will rock to the other side. So, it's like attacking a happy baby side by side. I like to do this for about ten to 15 times in both directions and I really concentrated to move through my hips and my back as I can.

After that, relax. Look how you feel. If you are really helping, you are more than welcome to launching another set or two. So, the following movement we are going to do is called Sackskskion and this, you can get a sudden pop, creak or

release

in the lower back because it really opens the lower back. We end a leg like this. The other leg will go and 90 degrees, knee to the roof. We are going to take a hand to the other side, grab right outside that bent knee. Now, slowly pull this knee bent on your body. While you do this, you will feel a very good form of stretching outside your thigh that works on the hip.

Keep throwing that slowly until you feel that it works in the lower back and if you get that pop, that is completely normal. Usually, it feels quite well, but once you feel that deep and deep stretching in the hip and the lower back, now it will keep it for 20 to 30 seconds and during that time simply make a good breathing of slow control and then repeat this three to five times and with each repetition try to accumulate in it only a little more from its sides of change and repeat to keep everything in balance, so the last movement will have a little of glute A little of a position differently to make it a position differently to make it a position differently to make it a position differently so that it is a position differently to make it a different position so that it is a little position of different. 90 ° Another leg will be straight.

Let's take our hands just outside our knee. What you are going to do is pull this knee bent on your body to the other side of the shoulder. So, I'm going to pull my right knee to my left shoulder as diagonal. While doing so, you must begin to feel that form of stretching again through the hips in the lower back. Keep this from 120 to 30 seconds. Relax, repeat three to five times and then you will simply change side to keep everything in balance, but analyze all these movements, you will probably find that one hits it better, offers the greatest relief.

At that time, throw more repetitions until everything is fine and loose. So, here is the muscular launch that we can sit. It will be a modified four figure or a pigeon pose. Start with a very good vertical posture. Leave your back as straight as possible. Any side that has the greatest amount of pain. Let's say it is your right side. Place the ankle on that side on the knee of its other side. So, when you look down, it should be seen as Figure four. I know that many people will have difficulty entering this position. So, to make it easier, straighten this other leg like this, place the ankle on the shin on the other side, grab the leg of your pants or in front of the pimple and then slide it up.

If you have really tight buttocks even allowing the weight of the leg to demolish with gravity, you will probably feel a very deep stretch in your hips. So, if that is the case, I would try to maintain this position for about 20 to 30 seconds and can stretch the amount of lifting or lowering the knee in the same way, but what we want to focus on doing is to involve the buttocks, so what we are going to do is wear this knee bent and just press it towards the floor as much as we cannot use our hands and the strength of the hands and more than what is most felt.

Around five to 10 seconds and you are only going to relax and then you will repeat about five times and with each repetition try to incorporate it a little more and when you have finished on one side, change the other side and repeat to keep all the imbalance, so we go to this next level when launching more movements to

release

more tight in other muscles that cause pain in this area, so what I am going to do first is a rotation of the groove. As we can argue that they put our arms on the front as a position of genius and I will simply rotate through my waist through my low back to the other side again, you will feel many more muscles that begin to shoot this command that are comfortably of about five to 10 seconds relax in the next repetition.

Lumborum The muscle Ql directly towards the side of the lower back and the hip is simply to take the arm and hand on the side of pain, place it in the head in this way and lean as much as you can. Again, moving through the waist and lower back. You must feel deep stretching from the bottom of the ribs that go to the bottom of the back to the top of the hip. Again, five tense, relax, but go through all these movements. You will probably find that one only offers a little more relief and at that time, it would throw more repetitions until everything is well and loose.

Just remember, do this on both sides. This muscle release is called Rana Rocker and will attack all the muscles associated with the hip and the lower back pain. We are going to start four legs on a floor and if you have a knee sensitivity, we put something like a pillow or a towel under them for comfort. The first movement, we are going to put our feet together and we will take our knees and try to bow them as much as we can. Then, just take them out, you must begin to feel a very good form of stretching in the internal part of the thigh that works towards the groin in the hips.

Once you feel that, you will have that position. Now, take your hands and crawl in this way until you feel a light stretch form on the back. Take your fingers and simply hold the floor to get anchor points. We are going to take the chin, put it slightly to our chest. Now, shaking your whole body, you are going to rock and approach as close as possible to your heels. At this point, you must feel that it intensifies throughout the back, but now you should also feel a really good form of stretching through the buttocks and also towards the front of the thighs.

This would go to the quadriceps and hip flexors. You will keep this position comfortably for 20 to 30 seconds and make a pleasant, slow and controlled breathing. Simply miss as much tension as I can. From there, rock, relax, take a break. In the next repetition, accumulate a little more in it. Then, take your knees a little more, your hands a little further forward, set it for three to five repetitions. Then, we take this to the next level and put more movements there to involve more muscles, including the lumborum quadratus. Then, instead of keeping our body straight, tilt the upper part of your body to the side.

So, I go a little to my left and then, I'm going to rock back. You are going to feel a form of deep stretching on the other side through the lower back to the bottom to the muscle to ql or lumbar quadratus again hold this for about 20 to 30 seconds relax relax, also try this on the right side, but pass through all those movements directly directly with him, on one side, will you find a certain position? Strengthen the one who helps support the hips and lower back. This first is one of my favorites. It is called the hip hiker because it will attack both the buttocks and the lumbar lumbar muscles.

So, what we need for this is a step or a ladder. You are going to start by placing one foot to the edge of that step. The other foot will be out. The side that is off, we are going to take the hip on that side and drive it up towards the roof as much as we can. Focus on moving through the hip and through the pelvis. As you go up, you must feel the buttocks through the hip, but also the lumborum quadratus, the QL muscle that is just below the ribs in the lower back to the top of the hips.

So, you should feel this from the bottom of the ribs to the hips. Go to a point where you are comfortable and hold this for about five seconds and then relax. Repeat this from 10 to 15 times, but it seems that it has a little more energy, try to challenge yourself by throwing another set or two. So, if you want to take this to the next level, which does as it goes down, slowly lower your heel to the floor as much as you can, but do not let it touch, simply let it pass over the floor. What you are going to feel is a deep stretch on the other side, in the quumborum quadratus muscle that goes down in the hip.

Then, you get a two to strengthen and stretch with it. So, try that. Just remember, do what you do on one side, you want to change your legs and repeat to keep everything in balance. This strengthening exercise is called the Clamshell bridge and is absolutely wonderful. It will help attack the nucleus, buttocks and hip flexor muscles. What you are going to do is bed on your back in bed or on a floor. Take your feet, press them gently and then take the knees and only wing them as much as you can feel a light stretch form here on the internal part of the thigh that works towards the groin in the hips.

What you are going to do is hold this and now prepare your central muscles, it is like when someone pushes you in your stomach, how you tense, mimic that it will help protect the spine and then you want to tighten your buttocks as much as possible to help those who during this exercise. His hips to the shoulders if he cannot enter this position due to pain or weakness, as if he can only climb a little, do his best, over time, over time, will obtain strength and flexibility to obtain in this position, but he will feel the core of the lower back, the buttocks through the hips.

You have a little more energy challenge by launching another set or two. If the exercises help, admit the channel giving this video and maybe subscribing too. If you have any comments or question, leave them below. I will contact you as soon as I can. Thanks for looking.