- So if you're struggling with back pain
located on one of the flanks,
either the right or the left side,
and possibly even going down to your buttocks
or even down to the top of your leg,
then this is the right video for you,
I'm going to demonstrate some really effective stretches,
which will help to get rid of the back pain.
And don't forget the free worksheet you can download.
I'll place the link in the description box down below.
Let's get started.
So the first muscle you must stretch
when you're dealing with a low back pain located on one side
on your flank,
it's a muscle called the quadratus lumborum.
And that muscle actually runs from your pelvis,
all the way under to your ribs,
it attaches to your lower ribs.
That's the one we need to stretch out.
So I'm going to demonstrate
three different stretches for you,
ranging from quite easy, to quite intense,
which will help to get rid of the one-sided back pain.
The first stretch is as follows.
I'm going to demonstrate this on my right side.
I'm going to bend my left knee.
So place my foot almost like in my groin on the left side
and the right leg, I'm going to straighten
and have like, almost like a 45 degree angle here
with a straight knee.
And then what I'm going to
is with my right hand,
I'm going to place my upper arm,
almost touching my ear.
And I'm going to tilt towards my left.
I'm supporting myself here with my left hand,
tilt towards my left.
Yeah. And make sure my body's nice and straight,
tilt towards my left.
And I already feel that here in my flank on the side.
So when I hold this for about 30 seconds
and repeat three times.
Now, what you can do is, if you don't feel this,
is you do the same thing.
So you tilt to your left,
but then what you do is you rotate
so you turn your body a little bit more forward
so you're trying to feel the stretch
and make sure you straighten out your upper arms
as far as you can.
Now this again,
gives you a wonderful stretch on your flank,
on that quadratus lumborum muscle.
So that's a great way
and easy way to stretch out that muscle.
And again, hold it for 30 seconds
and repeat about three times.
But the second way is as follows.
What we're now going to do
is we're going to cut up mobility of our hips.
So now we can't use the hips.
So all the stretch is definitely coming now on the muscle.
And again, I'm going to demonstrate
for my, the muscle on the right flank,
the right quadratus lumborum.
So the same thing here.
So you see, I've got a 90 degree angle in my leg,
in my right leg here at the front
90 degree angle at my knee,
same thing with my left leg.
So here there's a 90 degree angle in my knees here.
So I'm sitting this way here
and now all I'm going to do is with my right hand,
lean over and straighten out that hand,
make sure my pelvis stays,
your body stays as straight as you possibly can.
And then rotate and twist,
turn to your left side as much as you can
and hold the stretch again for about 30 seconds
and repeat about three times.
Now, chances are the left side is also tight.
So you can do the same thing on the other side,
but this is if you have the pain on the right side,
this is the one that you need to do.
So again, right leg forward, 90 degrees here,
left leg on the side here.
And then all I do now is tilt all the way to the other side.
And you feel the stretch in the flank here
on the side there.
So again, 30 seconds,
and repeat three times.
Last exercise,
this is an easy one to do
but quite intense for the muscle,
is we're doing it almost like in a side plank.
So what we need to do
is support ourselves on the side,
straighten the legs,
and I've straightened my legs,
again, I'm demonstrating it for the right QR muscle.
So we've got straight legs here,
supporting myself on my elbow, yeah.
And then what you can do is just,
again, keep your body straight,
so don't turn and twist your body,
keep it straight and just pull yourself,
push yourself up whilst you pushing your hips
into the floor.
And again, wonderful stretch here for the QL.
A bit easier one to get into,
you possibly might struggle a little bit
with that 90-90 in the hips,
an easy one to get into,
but a very, very intense one.
So you push it up again
and hold this for about 30 seconds,
repeat three times,
and these are three really good exercises
for your right QL muscle to straighten up this muscle,
which will help get rid of your flank pain.
So, okay.
Okay. So good luck with them.
Let's move on to the second stretch
to get rid of the flank pain of yours.
So the next stretch is another easy,
but very effective way of getting rid of your flank pain.
And I'm again,
I'm going to demonstrate it on the right side.
So what you need to do is lay on your back.
Now we're going to stretch out the muscle again,
the quadratus lumborum
that runs from your pelvis towards your ribs.
So we need to make sure that we fixate our pelvis
and make sure the pelvis is being pulled down.
So we're going to lay on our back.
Now I'm going to demonstrate it on the right side.
So I'm going to now place my right leg
more across the middle, towards the left side.
I'm going to fixate this leg
by placing my left leg on top,
on the outside of the knee.
So now I make sure my leg can't move back again.
So I'm going to hold it here.
And now I'm going to do is grab my right wrist
and pull my whole body towards the left,
so I'm pulling my whole body towards the left,
as far as you can.
Keep your right leg fixated with your left,
with your left foot,
hold to the side here
and hold this stretch now for about 30 seconds
and repeat about three to four times,
three times should be enough, once or twice a day.
Again, a very, very good stretch
and an easy stretch to do as well
for stretching out the quadratus lumborum,
which often causes that one-sided back pain
or flank pain.
So another great and really simple exercise to do,
to get rid of your flank pain is the following.
You need to find yourself a wall
and what you do first of all,
is you make sure you stand a little bit away from the wall.
So, your feet should be about 10 centimetres,
about five inches away from the wall
and then lean against the wall with your right hip.
So I'm going to demonstrate this for the right side,
the right flank pain.
Now I'm placing now my right foot
on the other side of my left foot,
on the outside of my left foot.
And I'm keeping my right knee straight.
That's important.
So I'm leaning against the wall.
I've got my right leg moving away from wall
and behind my left foot with a straight knee.
And all I do now is I place my right hand over my head
and I twist away, turn away from the wall.
So don't twist,
make sure you're in a straight line,
turn away from the side.
And again, you feel this lovely stretch again
on your right flank.
Hold this again for about 30 seconds,
repeat three to four times.
And you can do this throughout the day.
So a great exercise to do throughout the day,
when you're at work and when you're at home,
you want to do a quick stretch,
this is a great one to do.
So I've saved the best for last.
My final exercise is probably the most intense exercise
you can do to get rid of that flank pain
by working on that muscle.
And what you need to do
is you need to get yourself a tennis ball,
that's all you need
and then lay on your back,
but make sure that you have your feet on the wall.
And reason being is what we're going to do is,
we're going to place a tennis ball on our flanks,
but because we have our feet on the wall,
we can actually regulate pressure quite well.
So we can lift ourselves up a little bit,
'cause this is going to be quite sore.
So you lift yourself up a little bit,
find a tender spot.
You place the tennis ball on the tender spot.
And now all you do is you rotate your pelvis.
So you just self-massage,
and you go in and out,
you can go up and down, in and out.
And if this not intense enough for you,
all you do is just drop your pelvis a little bit
and you can really feel,
now I don't actually suffer from back pain,
but this is, this is actually quite sore for me anyway.
So you can rotate and roll your body
over the tennis ball and over the flank
and then replace the ball with a different position
and make it really intense,
obviously drop completely and just roll.
You can see now I've got my buttocks on the floor.
I'm not really rolling over.
This is quite intense.
And again, do this for about 10, 20, 30 seconds, perhaps.
Make sure you the other side as well,
because often they're both quite sore as well.
So you do this once or twice a day,
a great way of self-massaging the quadratus lumborum
and get rid of your flank pain.
I hope you've enjoyed this video.
I hope you found a lot of value in this video, as well
and it's helped you with your back pain.
If it did, don't hesitate,
you can leave me again a thumbs up,
a comment in the section down below
or you can subscribe to my channel.
Don't forget the free worksheet you can download.
Again, the link is in the description box down below.
If you think anybody else can benefit from the exercises
and the stretches I've have demonstrated in this video,
don't hesitate again and just forward this video to them.
So they would also hopefully have a pain-free life.
And so for now, I'd like to say, take care of yourself,
take care of someone else, please as well if you can
and goodbye for now. Bye-bye