Hack your Lower Back Pain in 5 minutes

We see people suffering from back pain on a regular bases. There are many reasons that your back may be in spasm. My advice that follows will help you get out of pain fairly quickly. These are also the primary massage therapy techniques we use to help our patients.

*If you are having numbness and tingling down your leg, Do not do this at home. Consult your doctor or spinal orthopedic.

Trigger points are universal. When you have a problem with a particular area, pressing and holding the X until the muscle releases will give you substantial releif.

Directions: view the image. apply medium to deep pressure to the X in the image. If it is painful, hold pressure. If it is not painful, move on to the next image or X. Hold it until the pain subsides. I promise it will.

QL release

You may need a friend or spouse to press on this. I actually use a counter top corner. Apply pressure and hold. typically the X on the top and bottom outside of the muscle should be sufficient.

Gluteus Medius trigger point release.

Same thing you can use a low counter top or a ball on the ground. A foam roll will be too big and broad of a surface. The red part of the image, shows where you will feel it when you hit the trigger point. Press the X and hold.

Adductor Trigger points

This muscle group is groin. There are typically alot of trigger points in here because people don't typically stretch it or work it out completely. This group can be so tight that it pulls on the hip girdle, affecting your lower back. We typically advice using a foam roll for this one as depicted below.

Again, when you feel a spot that hurts, pause and rest your body on top. Wait for it to hurt less before you move on to another spot.

Hamstring Release

The easiest way to do this is by sitting in a hard chair and placing a hard ball under your Hamstring as depicted below.

Simply extend your leg out and back when you find the spot that hurts.

I debated about adding the psoas trigger point on here because it is one of the most effective techniques to release lower back pain. However, there are vital arteries near the psoas and it wouldn't be advisable to tell you to try them. You really could hurt yourself. Need a psoas release give is a call. It only takes 5 minutes or less.

Hadl Clinical Bodywork

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Fort Worth, TX 76107

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