Somatic Low Back & Psoas Release
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- Опубліковано 15 гру 2019
- There is an updated version of this video! "Effective, Easeful Self Healing For Lower Back & Psoas: • Effective, Easeful Sel...
Discomfort and persistent pain in the low back can be caused by a shortened psoas muscle. The psoas (actually 2 large muscles that attach the trunk to the legs) connects to both sides of the lumbar spine. It's main muscular duty is to flex the hip (bring the thigh toward the abdomen). When the hip is taken into extension (think of your back leg when you walk), a psoas that is engaged and won't release can cause the lumbar spine to arch and shorten causing pain in the low back (hyperlordosis). The pain can also be in the front of the hip crease or even at the sits bone. Typically, the psoas is only tight on one side leading to further imbalance and discomfort.
This practice starts with a simple assessment you can do to find out if your psoas is a potential "gripper muscle" and then a reclining somatic movement to release and lengthen the psoas. Why would the psoas be a gripper? Sadly, the reason for many people is too much sitting. But it also responds to emotional stress and overuse.
If you think your psoas is causing part of your back pain, you may want to do my 40 minute video, "The Psoas" • Psoas Release
#psoasrelease #somaticyoga #backpainrelief
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
We live in a world of hyperbole, but this comment is the truth - I have to tell you that this specific video changed my life. I’ve had 2 bouts, months long each, of excruciating knee pain when I sleep, with an 8 month case of sciatic in between. I tried EVERYTHING- spent thousands on PT, Chiro, etc. I followed your video instructions yesterday, did 4 sets throughout day and evening. Just slept 7 hours straight through for the first time in forever, woke up pain free! It feels like Christmas morning, I would hug you if I could. I feel so fortunate to have found this instruction, thank you thank you. I’m going to watch your other stuff and try out other moves to continue to increase my flexibility. I’ve seen articles saying the psoas pain is a myth, I’m hear to tell everyone it’s real, and this is how you fix it! Thank you!
You deserve to be joyful, sleep peacefully and live in a body that supports you. Thanks for sharing this and I am happy for you. This one has been a big help to me for my sacrum. Enjoy investigating the other videos and hug 🤗 coming your way. Peace, Megan
I have tried everything too, thanks your comment gave me hope 🙏
So helpful, thank you 💚
thank you Megan for sharing your knowledge. I love your somatic classes.
amelia ah you I appreciate your thoughtful comment.
I had 6 car accidents and have had trouble with a pinched sciatic nerve for over 2 years. Recently was blessed with being able to see a chiropractor, physio therapist and a few sessions of acupuncture that finally allowed me to be able to start exercising again. Nothing major, just small things that helped to be able to function in my day. It was funny how my intuition was leading me to practice these exact same exercises you have demonstrated here but I wasn’t taking them far enough. Intuition lead me to these after a series of stretches. Now I will incorporate them consciously. That you…. Synchronicity in action and this video was enough to get me to order your book.
Thank you for sharing your healing process Anna. I am happy I could help you to find some comfortable, conscious movement. I believe you find what you need when you need to! Peace, Megan
Thanks, Megan. I spent a couple of hours yesterday wrapping Christmas presents and my low back is sore. I opened my iPad intending to search for one of your videos but before I did anything this one presented itself. Perfect timing!
Way to get ahead Julie! And take care of yourself. Peace and appreciation
yes!!!! thank you!!!! I see there's an updated version of the video -- I will try that one this afternoon ☺
Hi Leslie, yes, I have been doing this for quite a few years and it grew with me. Let me know how the new version works! Peace, Megan
This feels absolutely great.. thank you!
You are very welcome and thanks for sharing kindness.
Such a wonderful psoas workout. So needed. Thanks so much 🙏😇
Thank you Rebecca! It’s my top practice but there is lots more to explore. Enjoy 😊
Back again. This practice brings me so much relief. Thank you!
Thanks Shirley! It’s my best seller 😆
Thank you, Megan!
Thank you for commenting Cristina. There is an updated version of this movement as well: Effective, Easeful Self Healing For Lower Back & Psoas
ua-cam.com/video/ajKaLCLzyHk/v-deo.html
Thank you for this gentle poses practice.
We did this one today in the live "Succulent Psoas Saturday" !
Hi Megan, it was amazing video. I just came across because I am dealing with my lower back neuropathic pain. thank you very much.
You are more than welcome and I am happy to know you are finding things to take care of yourself. Peace, Megan
I can't thank you enough. This yield amazing results. I got instant relief on my right lower back.
Thanks for commenting Louis and letting me know it works for you 🙏
This has brought me much relief. Thank you!!
Wonderful Tulsa! Thank you for sharing and healing with me 🤗
Excellent tutorial!
Thanks and hope it was helpful for you.
Great demo of the a/f and of lengthening the psoas.
Thanks Antonio, glad you enjoyed it.
Thank you very much for sharing and clear explanation🙏🏼
You are welcome I have several more videos for the psoas. 💚
Thank you Megan. I really enjoyed this video and your instruction is spot on! Namaste', Mary
Thank you Mary for your thoughtfulness 🙏🙏🙏
I needed that! Thank you
So welcome and I am glad it worked for you 🧚🏻💜
That was just so well described, a relaxing pace and soothing voice. I noticed after two consecutive days of doing this session, that my back and forward leaning stance and walk has improved greatly! Thank you Megan!
Amazing results Liz! Kind of you to comment and give others hope; particularly in mentioning how pliable we are and the way our bodies want to find comfort. ✌️
Oh my goodness THAT HELPED Me so much, Thank You, I feel relief for 1st time in a week 🎁
Wonderful Kat! Thanks for sharing and continued healing to you 🙏
sending so much love and light
In gratitude Joshua 🙏
normal joe guy here.....been to pt for months....have had improvements have been walking but have been so tight on right side after walks.....been working my pelvis wt p.t exvercises but this!!!!! Extremely awesome and helpful...Just had my best walk in months minutes after doing this. THANK YOU....
So wonderful to hear Josh and thanks for sharing. Unfortunately psoas discomfort is a common “normal Joe” issue that is missed. I’m redoing and updating this video today!
Thank you!
You found the popular one Elli!
The BEST! Thank you 🙏🏼
Thanks! Another version of the psoas release coming out in a few weeks.
Thanks for this video Megan. This video was very helpful with spine mobility. I got injured from heavy deadlifting and tight Psoas, leading to tight quads and hip flexors. Pain is still there, I will be using this movement regularly. Thanks 🙏
Thanks for your feedback Romi and I am happy if it helps you to keep doing what you love. My son is a power lifter and I know how important it is to him physically and mentally. especially right now. Peace, Megan
Mate, how was your recovery? Thanks.
Megan those exercises helps a lot of my back problem. Hope nxt video is for sciatic nerve pain. God bless
Thanks for commenting Erlinda and happy to know this was beneficial. I have a video that explains sciatic pain vs pirifirmis syndrome. It can help sciatic pain, but will also help you distinguish which one you have as they manifest the same. Here is a link to the video:
ua-cam.com/video/xon0tmgiPhM/v-deo.html
it's a pleasure to join you today.........................
Thank You
You know it would be nice to find somatic exercises for people that have fusions as I have hadn't. I am fused from L2-SI and have constant problems with my psoas muscle and my SI joints so I do stretches I have to see a chiropractor to level out my SI joints normally now with blocks very little manipulation. But it's a constant struggle because of the fusion. It would be nice to have someone do exercises for people that have had surgeries like myself.
Hi Cathi, thanks for commenting and for you inquiry. Somatic yoga is a very therapeutic and accessible practice; it’s a matter of finding the movements that are most beneficial for you. I have a number of yoga therapy clients with lumbar and cervical fusions and they have safely and effectively used somatics to heal. You may want to check out some of my other content from the Yoga Therapy for Back Care playlist ua-cam.com/play/PLOmVAMK7Vs-X_EeFtwbN0lpWPD5ThyXY0.html
A very informative video. It helps me resolve my longer problems of painful and tight muscles. Thanks a lot!
So glad to know it helped Homer and grateful for your comment. Peace, Megan
That was great!
Thanks 🙏
Very welcome 🤗
I have struggled with tight psoas for years. Lots of back pain, SI joint dysfunction, herniated lumbar discs, facet syndrome. A lot of other things were addressed but I was never shown how to really deal with the psoas muscles. I am hyper mobile so I felt no stretch throughout this entire thing but when I brought my knees to my chest after I had a very noticable decrease in lumbar back pain. I am impressed with this!!
Wonderful Maureen! Thanks for sharing. It is common in my experience to feel the benefits of the movement after the practice. I hope this continues to help and I have a whole playlist of psoas videos ☮️
My lumbar pain had me concerned about a slipped disk. After noticing the difference in my lumbar region between right vs left leg, there was no doubt it was the right psoas. I couldn’t keep my back flat with the right leg extended. These exercises along with a seated leg to the rear stretch made a huge difference after just one session. Thanks!
Thank you for sharing your good news with me Mark! I hope you continue to find comfort in your body so you can do all the things you enjoy 😉
Thank you for sharing your knowledge. It is amazing how helpless orthopedists appear. If I had found your video two weeks ago, I would have had definately less pain and healing would have been quicker. You helped Anja from Germany
Dear Ajna, thanks for commenting and I am delighted you found the video and that it is helpful. Keep healing yourself 🙏
Exercises helped me a lot. But it took watching the video 2/3 times to get understood. *It would have been be clearer to see if your T-shirt were of light colour*.
Thanks - this seems very good. I will do this morning and night and see if all my back issues are caused by this muscle, it certainly seems to fit with my symptoms. I have a better understanding already and it feels good to have some exercises to help.
Dear Clementine, I hope it is continuing to help you. Thanks for the comment 🙏
thank you great after sitting a lot! instant release
Yes Kasha, the magic movement for sitting!
oh my gosh Megan! I just found your channel and believe me, I needed this kind of help for years! I'm seeing a chiropractor and still...I truly believe my very tight psoas & hip area is super tight (I even feel the skin pulling when my leg goes down), due to abdominal surgeries/c-sections/scar tissue. I am now 52 and have many issues with my mid-thoaic spine (so tight), neck an lower back. I almost feel as if the tight front of me (including inner tummy) is making my lower back area tight. So...as you can see, I have a lump of gratitude in my thorat right now, for what you have just given me. I iwll learn to do this every day, (hoping to get looser and better). I already feel longer. I also have issues with c5/6, 6/7 which causes left arm pain & spinal stenosis (severe on left/moderate on right). I am on disability for these issues but I truly feel that my biggest issue is "mechanical"....muscular pain, not what MRI's or xrays 'say', as I am so gosh-darn tight, that I feel that it has limited my range of motion for years and has pulled me into shortened 'form'. I hope all of this makes sense. All I can tell you is today, I almost cried upon doing these deeply releaxing stretches for my very tight "front body", which I feel has been the culprit of pulling out my back body (often causing me to pull my back at times). So much love from Alberta, Canada! *ps...If you have any other recomendations for me, based on this small summary of my muscular issues, please let me know! Namaste
Thank you for sharing your experience and I am glad you found me. We have some similarities - 52 - C-sections that caused imbalance etc.
Be patient with yourself but be with yourself - you can create healing from within. A few video recommendations are my most gentle, releasing posas video (it requires a soft inflatable ball but is lovely to release trauma from the body) Sweet Psoas Release
ua-cam.com/play/PLOmVAMK7Vs-XKmf_qaBF9I7GC5_D0EcMf.html
And working with your torso a bit more: Somatic Yoga to Free up Your Torso
ua-cam.com/video/LwANy9BVhmo/v-deo.html
And perhaps just some play time in your body doing spirals:
ua-cam.com/video/-Qstm3-eXXU/v-deo.html
Peace, Megan
@@MeganMacCarthy, you are an absolute sweetheart! ❤️ TY for sharing your similar story and please know how much I appreciate your outreach, with the links you’ve provided, for me to help myself out all the better! When I re-read my message to you, I felt like “Wow, that sounds like a train wreck!” 😂 But Megan, aside from these chronic pain issues (which I’m working on), I’m a pretty happy, healthy person....I just need to find the right combination of daily practices which create a nice, consistent routine! -Your channel along with some amazing qigong are certainly a step...or a stretch (haha), in the right direction! ❤️
Ahhh yes, somatics and qigong...they help us to “find our flaws” as I call it, and feeling is the space of healing 🙏
Thank you so very much! Brought me back to my younger years in college ….. dance minor 😁
Very cool to feel young again and what fun to have a dance minor. I have 2 left feet!
Thank you Megan, I’ve only just found out about somatic exercises recently! It’s been amazing for me, I’m quite hyper mobile and over stretch easily, so finding out I can do things like this instead is just amazing for me already! This was fab thank you 🙏
Also you’re really relaxing to listen to as well! I really zoned out and focused on your voice, my breathing and the movements, for once my mind wasn’t wondering about
I appreciate this comment as I have been playing with how to make my voice more of a tool for relaxation. It happens organically in in person classes but I find it difficult to do in video form. I do have meditations on the Insight Timer app though.
First time listening snd following this video...your voice and delivery were so clear and perfectly timed description of each movement had me captivated from beginning to end of video. I shall tske this with me to my gym and eork this muscle . I feel as tough my left snd right side are odd. I am planning on going this afternoon with my phone to you with me. Thanks for s great video. Christine W.
Thanks it's best exercise for me write now, i am in so much pain, i hope it's will fill better not worst 🙏
Sending thoughts of healing and peace in your body 🙏
Thank you so much. My back painfully locked up 6 weeks ago, a few days after a long car drive. It was almost a month till I could see my DO who told me that both my right and left psoas muscles were VERY tight - more on left. He did some OMT and I have been doing PT and massage for the past 3 weeks and those have helped but I still get a lot of back pain by end of day - lower back and Trapezoid. I cant walk more than 10-15 mins each day so have been virtually house bound. Also my gut was negatively responding to the tight psoas' and I also had groin pain. Wow - i had no idea how bad tight psoas muscles could be. I just found your video and went through the movements. It was easy to follow and I could do it as you guided through because the pace was perfect and the descriptions very easy. I am sincereley hoping this will add positively to the PT and weekly massage to get me out of this mess. Looking forward to getting relief from your movements. Thanks again
Hi Karen, I am glad to know this practice may be part of your routine to bring comfort back to your body. I have serval different psoas videos as there are many ways to relax, hydrate and release. Peace and Light, Megan
Hi Karen, just wondering if you kept with this and how it worked out for your pains.
@ Karen: Im dealing with something similar house bound for over a year now. Groin, low back pain, low back is stiff, occasional sciatica, etc etc, it sux. I wish you speedy recovery!
I just learned that abs, and glutes need to be engaged and strengthened as well, so im gonna do that too.
After 5 months did these exercises help you?
Megan what other movements , I need lots of work on my abdomen and rib release in my daily life, I think my anger Ed negative thoughts have got the best of me.
super! 😀
Thank you 🙏
What a blessing! Thank you for this session, Megan. I just followed this class and feel such relieve on my lower back, hip, and SI joint. I feel like I just walked out of the Chiropractor's office - minus pain and a bill. Already subscribed to your channel and look forward to learning and healing more with you. May your life be filled with love and light
Hi Karyel, thank you for introducing yourself and sharing your positive experience. I appreciate your support and hope my videos continue to show you that you are your greatest healer. Peace, Megan
@@MeganMacCarthy Thank you for your warm and beautiful message, Melanie. The Universe has already made this very clear and my body reminds me constantly. I am my greatest healer and I'm so grateful and honoured by the bright souls ‐ as yours - that guide me on this path. 🙏🥰
This felt great today and noticed so much in my body. When I let my legs lengthen and the I flatten my back I really feel the tightness kick into my calves and the lack of movement o have in my lumbar, especially on my left side
Thanks for sharing a bit about your experience Jane. It can be interesting and surprising to see where restrictions show up. Enjoy the exploration. Peace, Megan
@Charles Colby Yup, I have been using flixzone for since december myself =)
I call these exercises "intuitive" self-treatment exercises, where I let my body lead me to the movements that feel best and give relief. That way, I found exactly the exercises you show here (and a lot more). That's how I can confirm, these are excellent exercises, that never fail to relieve my pain, no matter how severe.
If you suffer from chronic back problems like myself, first thing to learn is to distinguish between the different kinds of pain. There's muscular pain, stretching pain, irritation/inflammation pain, neuropathic pain and much more. Stretching pain is an excellent guide, so is muscular pain, and these are extremely useful to work with, and you should welcome them. Irritation pain points towards the need for rest. Inflammation pain (probably) is a severe warning about your lifestyle choices affecting your metabolism negatively and exercises alone will not help. Check your diet!
Neuropathic pain, when in the back, is most often caused by compressed nerves and the one to avoid and get rid of. It feels like toothache, but can come in many disguises.
Next thing to realise is that pain is never stationary or constant, but always comes in waves.
If you can get pain free for just one short moment, that's proof that it's possible to get rid of the pain. It's just a matter of finding the right exercises/treatment. Living with severe back problems and chronic pain through 50 years has taught me: Sometimes surgery may be necessary, but only as a last resort. Surgery may or may not relieve your pain, but in any case, it's an irreversible intrusion into your body's biomechanics and energy flows that will always leave some damage, and probably cause more damage over time. One problem with surgery, it may make some muscles obsolete. These then harden and can develop into a new problem. It took me 15 years to find out about that and finally get rid of pain caused by obsolete muscles with exercises, while all medical specialists insisted it was untreatable neuropathic pain and the only help was medication. They were totally wrong.
Pain medication can help but only to some minor degree, before it becomes a problem in itself.
Apart from surgery, unless you have sufficient funds that allow you to buy manual therapy sessions several times a week for as long as it takes, the only thing that can help you is finding and doing the right exercises, regularly and consequently.
In the end, every back pain is individual. What helps another person may not help you and vice verse. You have to find the exercises that are the right ones for your back. Be confident, they exist, it's just a matter of finding them.
Thanks to people like Megan, it's never been easier to find exercises that can help.
Dear student, your words are inspiring and I could not agree more. Back surgery is generally a 50/50 chance as far as relieving pain. All surgery is considered trauma to the body, thus your comment about muscles no longer responding. Physical therapy and manual manipulation has huge benefits initially, but typically full body patterns develop around the pain that need to be reprogrammed at the neuromuscular level. Somatic yoga does that as you commented. Thanks for your positivity and light ☀️ keep healing 🙏 Megan
So true! Thank you!❤
I recently discovered somatics and am loving it. Enjoyed your detailed and encouraging instruction and soothing voice. I have extreme scoliosis and hip issues. I felt wonderful after. Would you recommend icing as beneficial
afterwards? Thank you, Megan!
Thanks for finding me and connecting. I cannot comment on the icing as that is out of my scope of practice. But I have specific videos for scoliosis as well. ua-cam.com/video/WzKnUZ-Hiec/v-deo.htmlsi=Nrqlce6ySVmgboXB
Awesome.
Thanks!
@@MeganMacCarthy However I notice that Im quite sore in my hips today. Should I just keep with it? I’m afraid if I rest they will just go back to being tight. What kind of schedule should I maintain to see long term mobility?
I hesitate to make recommendations with limited knowledge but if it is muscle soreness (as opposed to feeling it it the joint) that is normal, particularly in front of the hip, and it will typically dull or disappear after a week or so of regular practice. It can be done every day but always about quality of mindfulness over quantity. ☮️
@@MeganMacCarthy Excellent. Yes just soreness. Nothing in the joint. Thanks for your insight.
Have had knee tendon issues for the past year. Have been building up my glutes to combat this. Worked wi to a physio up until december doing this. Have gained strength but tension in my muscles has always been an issue. Torn calf, costochondritis previously also. After one round of this video I can feel release. Are there any other vids u recommend for rib cage tension bcos I truly feel this is the cause of tension, particularly on my right side, feeding all the way down into my calves.
Hi Tanya, I am glad this video brought you relief. Oddly, I just had another student recently with costochondritis. See how you feel with these suggestions and please don't push it, but here are some recommendations: ua-cam.com/video/29NQT463Rns/v-deo.html you will need a ball for that one (only slightly inflated) but wonderfully, soothing way to get some movement in the torso.
And the spinal spirals are a kind and flowing way to bring in side body extension and rotation into the torso: ua-cam.com/video/SO4Pd7PoCW0/v-deo.html
I so appreciate your videos Megan. I've been expressing my gratitude to you daily since I found your channel.I am not able to extend my right arm above my head and have my lower back touch the floor. Is it more beneficial lto have my back touching the floor or to have my arm extended extended?
Hi Shirley, a few thoughts: have you tried keeping your right stem touching the floor and taking it out to the side first then sliding it over head, stopping when you feel uncomfortable pulling or when the arm lifts? If lifting the arm overhead is causing the arch, try that approach. The back will arch as you extend on inhale. That’s normal. And when you exhale, gently press the low back, right ribs and shoulder blade toward the floor. Let me know if that helps. Peace, Megan
@@MeganMacCarthy Thank you so much for your reply Megan. I will be sure to try your suggestions.
I have been workinng through at least one of your videos every day. I really had to take time to reassure myself that I was safe after the practice I completed this morning. As soon as I recognized how deeply relaxed I felt, I was overcome with panic. The feeling was so unfamiliar to me . I am so grateful to you for so generously sharing your teachings.
@@tgwriggley thank you for being so forth coming and I am sure your comment is helpful to others. Fear and pain contract our awareness. Relaxation and insight expand awareness and that is our natural state of being, but it can feel unfamiliar and actually increase anxiety initially as we connect back to the deeper parts of self. Peace and healing to you
Hello Megan. I've found this psoas release session and it definitely helps my low back and the tight hip flexor (might be due to psoas). I haven't got a diagnosis from my physio that it is psoas and I have one question - maybe you will be able to help. The tight hip flexor was on the right side. Now it feels much better than a couple of weeks ago, but I notice tightness/discomfort under the left rib cage. When I bend or stretch hip flexor (leg in 90 degree, tuck pelvis and stretch the hip flexor - while doing it, I can feel it "in my stomach" kind of..). Do you think this is psoas? Thank you so much!
Hi Karolina, thanks for watching and I hope it brought you some relief. I cannot comfortable answer your question without working with you privately but a good physio will be able to tell you. I would recommend more breathwork in addition to this video, specifically the right and left lung class I just released about 2 weeks ago: ua-cam.com/video/1iO5sqv2leo/v-deo.html
@@MeganMacCarthy Thank you! Will check!
Hi! wonderful practice fro my (rigth) tight/contracted psoas. Can you please clear this for me ?: when you lenghten your leg (with or without the arm) is the leg contracted (like in a strech ) or relaxed? same when you pull the leg towards your chest ? thanks!!
Hi Gabriella, yes, when you extend the leg (hip extension), you want it to relax. Even shake it out if necessary. This is when tension is put on the psoas, or stretching. When you pull the leg toward the chest, you are activating psoas as a hip flexor so you want to actively contract the leg muscles. XO Megan
That was great thank you- its just what I need. My right psoas is SO tight but I am generally tight on left upper body. How does this happen?
Where can I find more of your work please. Many thanks. Evelyn
Hi Evelyn, thanks for your feedback and I am glad to hear this practice was helpful. I would keep exploring any of my Somatic Yoga classes that consider the torso. In order to get new classes, you can join Patreon or access live steam and on demand videos on my website at Bearfootyogastudio.com. Peace, Megan.
Many thsnks Megan- thats great anx so helpful.
Once more with correct spelling! Thank you so much Megan. Thats great and really helpful. Stay safe. All best wishes. Evelyn.
Thanks for both messages 😁
Loved this..I have psoas tear I have been dealing with for years just diagnosed with ultrasound 4 months ago. Can you recommend other somatic moves for tears. I did this. It felt ok.
Hi Marisa, thanks for contacting me. I have a number of different psoas videos you might try. I have not worked with a psoas tear and do not feel comfortable suggesting what is appropriate without working together. I would start with a more subtle, gentle approach and go with what feels relaxing. This would be my most gentle psoas approach ( and my personal favorite). ua-cam.com/video/29NQT463Rns/v-deo.html
Megan MacCarthy fair enough..thank you
Thank You, Megan! My psoas doesn't bother Me anymore...
What bothers Me more, is who the f installed those outlets??? They are so crooked!!!
Anyway, Megan, You look amazing, keep up the great work! ☺️
Haaaa! I think it’s less about the electrician and more about the videographer - which was me!!! No mic, throw the camera up and go! This is an oldie. Trying to improve on that
💖💖💖
Thank You 🙏
Iv had back trouble for 18 years after an accident. MRI shows signs of disc herniation and degeneration which is severe at L5 Drs say “ this is just degeneration and nothing to worry about” I get terrible muscle spasms which cripple me. My most recent spasm lasted 13 weeks for which I was immobile other than sliding myself across my floor to get to the bathroom. Now the spasm is almost gone I’m left with awful pain in the back of my pelvis which is worse through the night. This spasm came 6 months ago. It lasted 13 weeks and ever since, I’m in pain in my low back and back of pelvis every day. The only exercise I can do is walking slowly for short distance and some very basic core work laid on my back . Iv practiced yoga for over 30 years but now I can not even do a sun salutation. Any pelvis tilt action causes me terrible pain. My dr just wants to give me pain killers anti inflammatory and muscle relaxants. I see a physiotherapist but the exercises are genetic and make things worse but she says it’s just my brain telling me it hurts because of fear. She clearly doesn’t understand. Can anybody relate to my pain? What is this pain in the back of my pelvis I’m left with whenever I tilt it or move too fast?
Pain is initially so much better when I lay on my back but inflammation builds up through the night
Im exploring somatic yoga. This video is just the type of exercise I need but why does my back pelvis hurt when I tilt it and should I be doing this if it hurts?
Thank you for writing and sharing your story. I am sorry you are in pain and that you can no longer do your regular yoga practice. If you are having some success with gentle practices like Somatic Yoga, I recommend you find a local Yoga Therapist to work with. Depending on where you are, I may be able to recommend someone. In Light, Megan 🙏
I can't get my low back on the floor:(
I would like to have one on one session as I have chronic pain affecting upper and lower body parts (widespread) - do you have/know of a somatic movement teacher in Australia?
Unfortunately I do not have any direct knowledge of anyone offering somatics in Australia. Any of my teacher viewers on UA-cam have recommendations? I do offer remote sessions via zoom and Skype. Peace and good luck, Megan
In yoga there are 2 asanas 1 Poorna pavan muktasan and 2.Pavan muktasan. Try those asanas and post u r feeling.
Thank you. I do enjoy those poses, particularly wind reliving!
Hello Megan, do you think it's ok for someone with a fractured vertebral end plate to do this exercise?
The fracture happened 6 weeks ago and it can take many more weeks/months to heal.
I don't know if just keeping totally still during this whole time is best. Maybe some gentle movement might be beneficial? Thanks for your opinion on this!
My apologies, but your question is out of my scope of practice. Best to you in your healing and trust your intuition. Peace, Megan
Hello, Megan. This is the first time I've ever tried somatic release, and I'm getting tingling down my legs following this routine. Is this normal? Thanks so much.
Hi Anna, that is not something I have seen in my in person classes or privates so I don’t feel comfortable commenting. Tingling can have different causes including nerve pain; it is out of my scope of practice to say if it is normal, particularly without working with you. Perhaps try my gentle Psoas release? ua-cam.com/video/29NQT463Rns/v-deo.html
Megan, thank you - can I safely do the straight leg arch w anterior pelvic tilt?
I am not sure that I understand the question. I suggest you follow the video and if there is pain (versus sensation) then this is not for you. Peace, Megan
My doctors havent been able to.tell me what is causing my groun, hip or back pain. Im guessing it is a tight psoas
Hi Karen, I hope this helps and I have several other psoas practices as well ☮️
I'm suffering from left side psoas tightness for past twelve years. One yoga instructor mistakenly advised me to stretch the right side. Now my right side is overly stretched. And no physiotherapy helped me . My question is if I do this excercise on my right side won't it stretch it more. Or should I do it only on my left side initially then later add to the right side. Please do reply. Thank you.
Hi Sundari, thanks for reaching out and I hope the video is helpful. Without working with you personally, it is difficult to make suggestions other than to say follow your instincts. Also, did you have a medical professional diagnose you? If you are concerned about stretching the right side because it increased the pain, just work with the left. Peace and healing, Megan
Meghan
Just found this video. I have been dealing with a tight psoas muscle for almost a year. Been through Physical therapy but the stretches she gave only temporary relief. I am also trying myofascial release as I have been told my fascia is very tight especially on my left side. I do have a torn rotator cuff on left arm so I cannot do the overhead stretch. Any suggestions?
Hi Linda, just so the first part without raising the arm. Think of pressing the shoulder blade into the ground and reaching the armpit instead of the arm itself. Arm wrests on the floor and move upper body from torso in other words. 🙏
Great exercises thank you. How many times a week do you recommend doing this?
Thanks for commenting. You can do it daily if you would like. But it’s always about frequency and quality over quantity or duration. Enjoy! 🙏
Hi Megan, I know my Psoas muscle is tight on my left side. It hurts when I raise my knee to my chest, very sharp pain. Could tight psoas muscle also cause foot pain? I've been dealing with ball of foot pain since July and no doctors can explain why. They are all stumped. I came across your video here and I think this might help. I'm going to try it and see.
Hi Mary, yes, it’s possible that the psoas can cause imbalance and pain all the way down to the feet, but that is not something that can be diagnosed. So my recommendation is to try this video, as well as working directly with the feet. You may like this class “Somatics for Happy Feet” ua-cam.com/video/XBsm2jthXyY/v-deo.html peace, Megan
@@MeganMacCarthy Thank you so much!
Let me know how it progresses 🙏
Do you know Somatics and or Feldenkreis?
Megan
Yes, I blend a bit of both with yoga therapy in my somatic yoga classes. You can find my somatic yoga playlist. Enjoy!
Thnx! So its inhale and arch your back and then flatten your back and then exhale and tilt you leg towards you.. Or do you have to exhale at the same time when your flatten your back? And how often do your recommend to do this? Every day 20 min or so?
Hi Anne, yes, every day for 20 minutes is good. You can do it before movement or exercise as “pre-hab” and/or after as rehab. Movement pattern: arch back on inhale, draw leg in on exhale (back will curl naturally when leg is drawn in toward body). Then extend leg long on inhale while arching the back, keep leg extended but relaxed as you exhale and curl back (or gently lengthen low back by pressing low back and low ribs toward the floor. Continue to arch and curl with the leg long for a few more rounds and, eventually add arm extending with leg. If you have any issues, refer to the arch and curl first and so that for awhile to the breath until it feels natural. This is a good primer video for the arch and curl and back mobility: ua-cam.com/video/R7c3klW728Q/v-deo.html
@@MeganMacCarthy thanks Megan for answering so quickly and clearly. I appreciate it and i will give it a try. Hope it helps!
Have a question does the torso actually move with the breath?? I have no movement
Hi Janet, eventually, yes. You may want to also do some pranayama to increase awareness of and mobility of respiratory muscles. This is a good felt sense way to work with your breath: ua-cam.com/video/y4d-64ZsawM/v-deo.html
Is there a pinky toe hip relationship I need to know about ?
Perhaps??? Not sure specifically about pinkie to and hip, but most definitely feet and pelvic floor. Explore onward!
I have one question are this exersises is posible if we have pregnant?is any danger for pregnancy?thank you so much for this video
The are no known contra-indications for pregnancy other than you do want to limit the amount of time when you are on your back. Depending on what trimester you are in, it is generally safe to go for 1/2 hour before you would want to elevate your torso. Congratulations Dashne!!!
I want to do this but I'm so afraid to lay on the hard floor I might sublexate and not be able to get up off the floor. Can I do this on my very firm mattress?
Yes, Robin, you can do it on your bed for sure. If I work with a client that cannot get up and down off the floor, we do it on the massage table. Peace, Megan
How often can this exercise be done?
Every day 👍
I dont sit a lot. I do drive 5 days a week. And exercise 5 days a week. Machines treamill etc. Still very tight in my lumbar.
I hope this helped. Psoas can be tight for physical or emotional reasons.
@@MeganMacCarthy ur response is VERY VERY helpful. Thank you!💯
My pain came with my usual monthly period pain. I have fibroids. But this time it wouldnt go away. I started to see the chiropractor. He did his maneuvers and the pain goes away. i have been googling everything. It may be the psoas! I am so ecstatic to find you and ill be practicing these immediately.
@@LL-jw4pt thanks and best to you in your healing. I have a whole psoas playlist with some more subtle options as well that work well when it’s not so much from physical posture or strain
I don’t have a curve in my lumbar area any ideas?
No worries. We all have the same basic bones and muscles, but are put together differently. How does it feel? This can still help with flat back in that it is taking the lumbar area through motion.
Dear madam,
Thank you so much for your informative instructions. 🙏
Next time, can you do/add a voice over later...and do the exercise, silently, without speaking ...please ? 💚
This is an old video before using a mic but I prefer not to do voice over because the words that come to me come in the moment. thanks for your suggestion though.
do you know how i could target the multifidus back muscle with somatics?
Hi Paul, you may have inspired a future video for me. The multifidus is difficult to “target”, specifically if your reason for such is because of chronic low back pain. It is part of the 4 deep core so is best in relationship with transversus abdominis and pelvic floor. Multifidus often shut down (sensory motor amnesia in somatics) with chronic back pain, so they also need to be switched back on neurologically. Often times it’s just one side (injured side) but I find the best healing is working with and beyond the old “strengthen the core for a bad back”philosophy, and taking an playful full body approach. Watch for a video soon! In the mean time, arch and curl is a good place to start to check and improve function of the other deep core muscles. Whew! Thanks for asking and keep me updated. The beginning of this practice takes you through arch and curl for deep core activation/release.
ua-cam.com/video/SzPJ8XU_QPU/v-deo.html
@@MeganMacCarthy i have tried arch n curl before and,it feels like rocket science. i have succeeeded once in getting my muscles to fire n balance, but havent succeeded since
@@paulgeorge9228 I do arch and curl almost every day. Keep at it until the “twins” as I call them - the TA’s (transversus abdominis) and PA’s (pelvic floor) intuitively anticipate the stretch of the inhale and contraction of the exhale. Then on to core sibling multifidus. I do offer private remote therapy if you are interested! Peace, Megan
This made my si pain worse 😢 help!
Perhaps one of the videos for SI joint pain will reset and relieve it. “My SI Joint Went Out” ua-cam.com/video/FkQuawiGWUw/v-deo.html or “My Grumpy Sacrum” ua-cam.com/video/l7tTlAsYWE8/v-deo.html 🙏
Have you ever tried to sit down on the floor while having a back pain? Sorry, this video looks supernatural to me. 😮
This whole practice and most of my somatic videos for back care can be done in bed. When I work with a client who cannot comfortably get up and down off the floor, we use a massage table. I hope that option works for you.
Right now
My muscle spasm make jot. Extremely difficult to concentrate..
I am causing more pain.i think
Perhaps another time or this is not for you Cindy of the movement is causing fear. I have a gentler approach to relaxing the psoas with an inflatable ball in my playlist. Peace, Megan
Cant hear your voice.pleas can you next time make it louder
Sorry Vlada. Old video. I have an updated version here: ua-cam.com/video/ajKaLCLzyHk/v-deo.html
Can’t understand people thanking this video: if they had back pain, they wouldn’t be able to even move down and sit on the floor. So? Are them all fake comments? 🙄
See comment above
Hater
Thank you, Megan!
You are welcome 🙏 thanks for commenting