that's why we're doing this similar motion
hi guys, Jason from mr. physio
I will talk about back pain especially back strain
back strain normally occurs when those muscles on the back get stretched out
not surprisingly, hip weakness has to do with that
Let's have a look at some massages and exercise to restore your back and hip function
as I mentioned earlier back strain has to do with your hip
gluteus medius is the most important muscle in your body
this muscle stabilizes your pelvis when walking and running
but if this muscle is weak, it will drop your other hip
if your right side is weak, your left hip will drop
then, your left back muscles have to stretch out
because the left hip is dropping now due to right hip muscle weakness
but the back muscles on the left side want to contract to prevent your pelvis from dropping too much
that will increase the muscle tension on the those muscles
eventually they're going to get tight and compress the spine as they are attached to it
I showed you a fantastic spinal decompression technique in my last video
erector spinae is attached on the side of your spine
put a tennis ball on it and lean against the wall
bend your knees a little bit or stay on painful spots
rub it against the wall for 30-60 seconds
and then you can go a little bit out to the side to target another muscle
you have to turn your body towards the ball
just roll side to side
go up and down as well
If you can, lift your leg up and down
or move it side to side
next is your hip muscles
they are above your thigh bone (Gluteus Minimus/Medius/Maximus)
so we will loosen up the whole area just above the bone
you can feel the bone. that's the head of thigh bone (femur)
so put the ball right above the bony area and push it against the wall
go a bit forward around your front pocket area as well
that's TFL. it can get really tight if you have weak hip muscles
you can slowly move the ball from the front pocket to the back pocket
It's right below the belt line
That's Gluteus medius and maximus
be careful not to push too hard initially
bring your leg back and forth and side to side
spend more time on tigher spots
stand next to the wall and bring your leg out to the side
push the back leg against the wall
the side of the foot pushes against the wall
put more weight on the outer side of the standing leg (heel)
I'm putting more weight on my heel and the outer side
You should feel hip muscles working on both sides
draw belly button in while breathing out
and lean forward. hold onto something for safety
keep pushing the wall and try to keep your legs straight
and lean forward and keep your back straight
a bit of bending is allowed (standing leg)
you can bend your standing leg a little bit, as you lean forward
but keep pushing the heel into the ground
This is to maintain hip activation and stretch hamstrings
Feel the hip activation on the other side as well. Plus, the back muscles work
you can go down or reach forward
move slowly up and down while pulling your navel in with breathing
keep your standing leg straight as much as you can
again stand next to the wall and take one step out to the side (lunge)
Push the back leg against the wall
Put weight on the outer side of the foot and the heel
and I keep pushing my heel into the ground
and I'm already feeling hip activation and left back muscle working (right hamstring stretch)
you can stay in this position feeling all those muscle activation (easy version)
30 seconds x 3-5 reps a day
after that, you can start to lean forward and when you do that breathe out.
draw your belly button in
and eventually you can go lower to pick up something from the floor
We do this action a lot in our everyday activities
you've seen golf players picking up a golf ball
but many people get back strain doing this, because their hip and back muscles are not ready for it
that's why we're doing this similar motion with all those relevant muscles activated
this is how you have to strengthen your back with exercises that's relevant to your everyday activities
I will see you next time. rehab safely