What’s the most common cause of lower back pain? Well, there are actually TWO common causes.
Cause #1: Not enough curve in the lower back caused by collapsed or slouching posture. We are supposed to have a nice, easy curve behind your waist that goes toward your tummy. When we collapse forward, we lose that nice curve. You get a ‘flat back’ and a ‘forward head.’
Cause #2. Too much curve in the lower back. That happens Continue reading A Common Cause of Low Back Pain
Your gluteal muscles (your powerful buttock muscles) can cause pain in your hips, sacroiliac joints, your legs, lower back and feet.
You can massage your own gluteals (or glutes, for short) and it’s pretty easy.
A tennis ball or similar ball that is quite firm is a good tool you can use. This ball will cause pressure on the muscles and that will cause them to relax. Directions are below.
You could also use something larger like a small piece of carpet rolled into a tight tube, oh, maybe 2 feet long. Or, you can make your own “tennis ball” by rolling a face cloth into a relatively round ball shape and tying it with rubber bands.
Here’s how to use your pain-relieving pressure tool:
You will lie on the firm carpet roll or ball. Yes, it is as simple as that. 🙂
Lay on your back (preferably on the floor–if you lay on the bed, a lot of the ball gets lost in the mattress but if you have to be on the bed, then look for a larger firm ball) and place the tube or ball in the center of your glute on one side.
Look for the most uncomfortable place on your glute and place it there or roll onto it. Just move thoughtfully around until you find the place that hurts most and leave it on the ball. (You’re aiming for soft tissue/muscle. You don’t want to press on bones although sometimes really tight gluteal muscles might make you think of bones.)
And then just lay there. No moving is necessary.
Let gravity work for you.
In about 5 minutes, you will notice that you really don’t feel the ball much anymore in that spot. That means your gluteal muscles are relaxing. So move a little bit to find the Continue reading How To Massage Gluteal Muscles For Back Pain Relief
Lower back pain? Last time we talked about a simple method to relieve your low back pain. Here’s Part Two.
The last lower back pain relief article ( <–click here to read) said to lay on the floor with your legs at 90 degree angles at the hip and knee. Both calves were supported on a chair seat or similar piece of furniture.
Please click on the link and read everything before you go on. Thank you!
Here is the Continue reading Simple Way To Relieve Lower Back Pain – Part Two
When your lower back hurts, it might just feel like a little muscle strain or you may have much more uncomfortable pain than that.
Whether it hurts a little or a lot, here’s a simple way to relax the muscles in your lower back:
Note: Please read everything before you try this.
It involves getting down on the floor. Do this only if you are certain that you can get back up, feeling as you feel now. Or, make sure Continue reading Simple Way To Relax Your Lower Back
Pain in your lower back can often be reduced or eliminated with tiny movements. You might think something small wouldn’t be effective for pain relief but, in fact, small is big.
You can relax your lower back with gentle, subtle movements. In fact, that may be the BEST way to find muscle pain relief.
Painful or aching back muscles could be kind of ‘stuck’ and you cannot force them to relax. They are contracted. But you might be able to gently guide them into relaxation.
Here’s some background:
When you were born you were curled into a rounded-back position, kind of like a little ball. After a little while you began to stretch your arms and legs. Then you rolled over and arched your back in the opposite direction of that newborn position.
You pushed up with your arms and lifted your head. Why?
You were preparing the muscles around your spine and torso to walk! You were creating the natural curves in your back that you needed. If you have ever really looked at a little child, you have seen those curves.
But now you have lower back pain.
You may have lost Continue reading Gentle Movement Will Help Get Rid Of Lower Back Pain
Lower back pain can be helped with gentle, thoughtful movement.
When your lower back muscles are tight, they are not in the mood to stretch or be stretched. But gentle, repetitive, tiny movements can help them relax.
If you have pain in your lower back small movements work better than trying to “stretch it out.”
I’m looking at a device in a catalog that helps you move in a slow, rhythmic way while you lay on your back. In fact, this device actually does the movements for you and it costs $199. But, do you know what?
You can do those movements yourself without the device. 🙂
The idea is that Continue reading Gentle Movement Therapy Gives Lower Back Pain Relief