some repetitions to keep everything in balance if the
then, you're now going to move through your shoulder blades
build into it just a little bit more for three to five
video a like and maybe subscribe two. If you have any
other side's knee. So, when you look down, should look like a
right here, the lower back into the glutes and the hips. This
like this bringing your elbows down towards the floor. As you
do this, you should feel that stretch start to deepen. It
but you really want to focus on lowering down as much as you
Instead of going straight with it, angle your body slightly
exercises help please support the channel by giving this
you feel that, have very good upright posture and then you're
back pain I like to hold this one for 20 to 30 seconds and
to crank down on their knee. Don't do that. That can cause a
limborum or the QL big instigator of back spasms and
the other side switch over to the other side and throw in
more of a solid, stable anchor point to do this exercise but
feel those muscles including the glutes start to fire. Once
comments or questions, please leave them below. I'll get back
back start to open up on that right side. You should feel it
is known as a seated figure four. So, whatever side that
going to lean away from the side of pain. So, I'm tilting a
little bit towards my left. You're going to feel the lower
a lot of people have probably seen this exercise always try
figure four. If this position is very difficult to get into,
this comfortably for 20 to 30 seconds and do nice slow
to make it easier, just straighten your other leg like
just crawl forward a little bit more with your fingers that
the point of pain. If you start to feel pain, just back off
in the neck that goes towards the upper back but do not go to
and round your upper back. So, really try to round your back
can to feel it in the lower back to intensify the stretch
at work with a really bad back spasm or just a lot of back
then from there I just relax on the next repetition I try to
as much as we can lowering our legs down and once you feel a
much as you can like this. As you do this, you're going to
part of your thighs. If you start to feel pain back off
hold this for 20 seconds. You're going to relax it and
seconds and then you're going to relax and then you're going
exercises that you can pretty much do anywhere. So, if you're
shoulder blades into the middle back. Again, stopping before
as much as we can. You should really feel it in the lower
right. If any of those positions offer more relief,
lot of irritation. Instead, just take your knee downward as
try to build into it just a little bit more. So, the second
front of your shin and slide it up like this into position but
will go from the neck to the upper back in between the
tension as you can. From there, you're going to relax and now
out. You should feel a very gentle stretch forming in your
towards my left and then repeating. What you're going to
throw more repetitions in. So, let's go over a set of
more if you would like to take the child's pose to the level.
Knees bent roughly at 90 degrees. Keep your feet flat.
trifecta. It's perfect to do after that first 32nd muscle
lie right off to the side of the spine. Pretty much run from
fingers and we only need two fingers on both hands and then
going to open up the opposite side just a little bit more.
should really really deepen the stretch but you want to hold
focusing on feeling is a very deep stretch through the whole
going to focus on lengthening more muscles in the back. So,
The first exercise is going to focus on the erector spine. If
here. You're going to place that side's ankle over the
on a floor. Just start off lying on your stomach. The
you're going to point your elbows forward like this and
So, give that a try towards the left, give it a try towards the
control breathing from there just rock forward a little bit
and with each repetition try to build into it just a little bit
take a breather and then repeat this one three to five times
grip into the edge like this. You usually get a little bit
little bit more range of motion. So, try to build into
upright posture. Just have your back straight as possible.
for this one, we're going to start on all fours. If you are
and then rocking our whole body like this. We're going to rock
my pelvis flat. We don't want to raise up on them. Keep
towards one side. So, I'm just angling my upper body slightly
repeat this five times. So, it should roughly take you 30
including the glutes and you'll be able to put just a little
also over the hips and the glutes too if you have a lot of
cycle for three repetitions but if it feels pretty good, you
to slowly press up with my arms making sure to keep my hips and
tightness down there. So, this one is what I call the back
repetition, what you're going to notice is you just have a
the scorpion. It's kind of like a windshield wiper. So, for
notice is whatever side that you're tilting towards, it's
it. So, whatever side that you're having pain. Again, this
we're going to build back into the cobra. With this next
very gentle stretch in the lower back, You're going to
muscle tightness very quickly and I do recommend doing this
back. We're taking our bottom towards our heels. What you're
this for five seconds and then you're going to relax and then
in bed, scoot a little bit more towards the edge so you can
windshield wiper. We're going to go off to one side like this
then you're going to repeat on the other side. From there,
focus on lengthening muscles in the front, the core, and the
this one, I'm going to keep my chest flat during this
weight just a little bit more during the course of this
can throw in as many repetitions as you like. The
for five second holds and again, afterwards, just switch
not release exercise. Again, this one can be done in bed or
and afterwards see how you feel if it feels like it needs a
and do slow controlled breathing. Just let out as much
are roughly at shoulder level and then I'm going to keep my
together. Now, moving through our waist just like a
last movement is called the child's pose and this one's
slightly. You want to hold this position for 20 to 30 seconds
exercise because it'll offer a deeper release but again, only
your body towards the side of pain. So, I'm rocking just a
knot does not want to release, we can take this one to the
that needs it and hopefully that will knock out a lot of
this, you're going to feel those lower back muscles engage
next level and put a little bit more of our body weight into
pressing up until you feel a really gentle stretch. You
your bottom and pressing it down into the bed or the floor
place them right on the back of the head. What you're going to
you're unfamiliar with them, they're a group of muscles that
lower back. A big instigator of lower back pain and spasms. So,
pain, give these ones a try. Start seated with very good
do is hook your head and passively pull your chin
your lower back all the way to your neck. Big instigator of
going to widen our legs as much as we can. So, take those knees
Keep my knee bent and then do a knee to the chest. As you do
would recommend progressively pressing down with your body
first movement is called the cobra and this one is going to
what we're going to do is just tuck our chin towards our chest
pretty much from the bottom of the ribs into the lower back
this, put your ankle over your shin, grab the pant leg or in
you're having pain, let's say it's your right side right
back. Once you feel that, hold this comfortably for 20 to 30
exercise is going to focus a little bit more off to the side
repetitions and I do recommend even if you don't have pain on
what we want to focus on doing is engaging these muscles. So,
lower back pain. So, for this one to get into position, we're
any point of pain. Once you feel that, you're now going to
seconds. If it still feels like you need to take this one to
towards the this targets a muscle called the quadratus
through our waist lowering our elbows down towards the floor
it as much as you can. You're going to repeat this whole
hold this position and the last part is now pivoting forward
to repeat this three to five times and with each repetition,
what I'm going to do is my hands off to my side. My hands
time around, it's my left side. I'm going to take the knee on
really intense. So, give that one a try for five repetitions
exercise. Bend my knees roughly at 90 degrees, put my legs
should feel it in the core muscles and again, on the top
hips. Once you feel that, you're then going to take two
one is to be called a pelvic tilt or a pelvic rocker. Very
slightly. You're now going to hold this position. From here,
towards your chest. You should feel a very gentle stretch form
going to repeat this over and over again for about 30 seconds
feels really really good. Build into this as much as you can
bit more pressure in there. So, give this one a try. Once you
in reverse you're going to rock backwards kind of like taking
hold this. The first part, what we're going to do is just rock
little bit more you can always throw in another repetition or
we're going to build into the second movement which is called
it up over different spots, left side, right side, any spot
little bit towards my left side. This can become really
that side. I'm going to grab in front of it just like this.
your knee all the way to your chest and then slightly rock
elbows bent, tuck them towards my side. From here, I'm going
to your comfort level. If it still feels like that muscle
needed another note with this one too a you do this rocker, I
again holding that for a second or two and then you're just
and then hold for a second or two and then you're going to go
two and then from there just switch over different spots as
feel that good amount of pressure, you're going to hold
even the next level, you can intensify by doing this. Take
our hips forward like this. It's kind of like taking our
it. It's kind of like taking your belly button towards your
going to feel that ball glide over the muscle and it usually
tailbone and curling it forward. As you do this, you're
easy to do. Start off by tightening your core, bracing
spine. You're then going to squeeze your glutes and then
Don't place it over anything bony including the spine
get those muscle knots hopefully released. The first
discomfort and note with this exercise, only go over muscle.
that position, now, we're going to throw in some movements to
press my body weight down into it. Only to a point where it's
tennis ball works perfectly but if you don't have one, no big
because that can cause irritation. So, once we're in
this case, it's a little bit off to my left side. From
going to be a comfortable self massage but not causing any
there, I'm going to center it over that spot and then slowly
you're having a muscle knot just a lot of tightness. So, in
that being said, let's get started. So, let's start with
done in bed or on a floor. Just lie flat on your back like
it should work. So, let's take our ball or whatever you're
this. We're going to need something soft and round. A
the thirty2nd muscle knot release method. This one can be
deal. Just take several socks, roll them up into a tight ball,
using and place it right over the spot in the lower back that
be shown in different positions, target different
muscle knots and spasms. A note about these exercises, they all
find get quick relief even within 30 seconds. So, with
use what gives you the most relief. As a bonus, they can
all be done at home required no special equipment and you may
muscles. To get the best results, go through them all,
work just a little bit differently. They're going to
Hey, everyone. Dr. Rowe coming to you from SpineCare in Saint Joseph, Michigan. In this video, we're going to go over
In this video, I'm going to show you how to get rid of
lower back muscle knots and spasms for instant pain relief.
Stay tuned.
easy exercises that can give instant relief for lower back
to you as soon as I can. Thanks for watching.