Erector spinae pain & trigger points - Self relief
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- Опубліковано 28 вер 2024
- ***Free Trigger Point Course: www.muscle-joi...
In this clip I will show you how to relieve pain and trigger points in your erector spinae muscle by applying a self myofascial release.
We will do so with a cork massage ball. We will use this ball against a wall in order to massage the muscle.
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Im injuried since 2014. My right spinal erector is killing me, where was this channel my whole life? 4:13 Thats EXACTLY where my pain is!
So good to hear you find my info helpful. Please consider having a look at my website www.painotopia.com where you´ll find plenty of high quality information on pain!
All the best
Jan
This video is genius!!! Showing yourself self massage back trigger points through a window is an amazing idea 👏👏👏 I watched as I rolled my own back and could see what to do by watching your back muscles and bony landmarks. Thank you so much!!
Very nice and detailed on the pain patterns and great massage
Thank you for the fantastic video! While watched your video I tried your techniques step-by-step and it really did help me to take my time and really locate the muscle with growing pressure. You are so helpful and your website is amazing. Thank you for your phenomenal work!
Aww...thank you for these kind words. That is so encouraging and always keeps me going :)
Thank you 👍🏻
Thanks
Great video! Could you do a video of back massage using the trigger stick (the one you used in the Masseter pain video). Thanks.
Thank you!!!
Thank you! That helped so much!
Great :)
This is great thank you
You´re welcome
I have never seen a cork ball. Can a tennis ball be used?
Extremely helpful and clear! Any suggestions for when it is too chronic of a pain to even massage your erector spinae? Thanks!
I guess it is never too chronic. Only thing you can do, is to overdo it with the massage and thus irriate an anyway irritated nervus system even more. With chronic pain, take it easy, use slow and small progressions, and listen to your bodies reactions.
I have been doing this for years just to keep going, after reading on the site I guess I do it backwards. I usually stretch and end up with the ball and trigger points and then heat. What gets me is even after sleeping all night and doing nothing I still have the trigger points in the morning. For years now
Pewdiepie does it all
it's not easy, they are a very strong muscle group
I get this tightness after driving in the car. Bucket seats push me into APT. I try to fix it by leaning the seat back but then I get this. Do u have any tips for being comfy in bucket seats?
You are very attractive.
If you want to save time, I heatily recommend the peanut configuration where you tape two together (or put them in a sock) as it lets you do both sides at once . Just ask Siri about a 'peanut massage ball' and ignore the strange looks people give you :D
yeh id take my shirt off too if i had that body
100% lol
Great video!! This pain has been killing me, although it is taking some time to go away, its a working process thanks to your information. Thanks!!
Thanks for your feedback. Glad to hear that my info helps :)
I’m in pain, going through my kids toy box after this looking for any solid ball at this point 😞
Hi there, I was wondering if I was to do this with my whole weight on the ball laying horizontally on the ground would it be too much pressure for my erector spinae?
I prefer to do that and I think it depends on your pain level. This is just based on my experience, I feel I can get a better angle on exactly where it hurts when I lay flat but sometimes it's too overwhelming and I have to do it standing.
Thank you for this! This has been a problem for me for a long time. It's great how you show the movement with the ball through the glass, especially the tempo. Would you recommend doing it while laying in the floor too?
Wow this gave me some instant relief im shocked
thanks man, mine is at the lower and i just cant get to it with anything
How often do you do this massage?
Pain after squats now I will try this thank you!
wonderful feeling; thank you! I just went to bend down and the low back pain is almost gone!
I found the content to be easy to understand and useful not only for me but for my clients to use at home too. Thanks for the knowledge! I really like the production quality too. Minimalistic set with great lighting makes it easy to focus on what you are showing. Look forward to more tips and tricks!
Thank you for your great feedback :) That´s always very supportive
Got a pain spot on mid-back for YEARS !!! MANY THX
I've been suffering from migraines on my right side on and off for years, and its always coupled with right neck pain and pain going down my right erector spinae. Nothing really helped when it comes on and they can last for days. Idk what causes it, but I tried following this video and when I got to the lower back near my kidney area there was a very big trigger point and I pressed on it for about 10 seconds before I had to run to the bathroom and vomit. Somehow all my pain is now completely gone and it feels so much lighter, amazing! idk what happen exactly but a quick google is suggesting I had built up toxins or myoglobins in my kidney or sth like that. Whatever the reason, I'm so happy right now :D I just hope it lasts 🤞Thank you!
Thank you ❤
Bro, My Sweedish friend (thats of course you are a Sweed or a Fin) we need much more of your content. You are the only one with longer-ish content. PLease do more of these trigger exercises
He's german no doubt.
Thank you
Thanks!
Can weak erector muscles cause muscle tension up the back up into the head. I did the “y’s” over an exercise ball and have terrible headache. I have allot of stiffness and sometimes pain from mid back down to lower back. Tight ropey muscles. Maybe they need more gradual training. Thanks in advance
just found this thank you so much. I have serious pain constantly in my erector spinae and have tried with a ball before but did it really fast and ended up in more pain. even with lots of yoga and stretching I can't get rid of this pain.
I'm going to try that. Thanks.
Thank you Sir !!
Thank you. This is a very useful video and I can use this to show my clients how they can best help themselves between sessions with me.
Kelley Costigan thats great to hear. 😊. Thank you!
This was SO incredibly helpful. I've had pain for weeks and tried so many stretches etc from various videos on youtube but yours is the first one I can really feel making a difference!!
Yes this is helpful. A tennis ball is what I use (on the floor) due to my health and it is more than sufficient. Cork might be too stiff for someone who suffers from very difficult myofascia pain. Thanks.
Can you do the same massaging lying on you back or is that bad?
It works, for sure, but there are a few things to know.
- If you use a hard ball, you cannot lye completely on your back and on the ball, respectively. With a soft ball that is possible
- Never lye on your spine, and also if you are massaging close to it, pay attention. If you are suffering from disc problems, pay double attention. The amount of pressure you exert while lying with your bodyweight on a ball must not be underestimated - especially if you use a hard ball as I am doing in the video.
Hope that helps
Best
Jan
I tried it on the floor and it aliviares my pain a lot thank you for the video and all the information.
Nice technique. Would you recommend using a thera-cane as well to relieve erector spinae tension?
ES FANTASTICA. ME QUEDE ENGANCHADO DE LUMBAGO Y APLICANDO TU METODO EN MENOS DE 5 MINUTOS SE ME FUE EL DOLOR Y LO MISMO EN CADA OCASION. HAGO EL MANTENIMIENTO DESDE EL PRIMER DIA Y A LA SEMANA ME ENCONTRABA EN PERFECTO ESTADO, NO SOLO ME QUITÓ LA LUMBALGIA, ME CAMBIÓ HASTA EL HUMOR. GRACIAS.
Jan thankyou for your great video...are you single : )
Very informative.. Thank you
guys, this works for your testicles as well
Big squats tomorrow! Thanks
why am i blushing
I’m going to try this.
Great video sir, i've been following your instructions for quite a while now. But, what seems to be the issue is that the pain temporarily goes away. Could you guide us on how to permanently fix it?
thanks
If the pain returns over and over again, it means that you probably miss some of the factors that cause the issue in the first place.
Maybe have a look at the article that I wrote on this muscles. There is also a chapter on trigger point activation, which might be helpful to you.
www.muscle-joint-pain.com/trigger-points/trigger-point-self-treatment/erector-spinae/
I think the only constructive criticism I have for your channel is to not only redo the same videos over. I like these new videos, they do give more new information compared to your older videos, and even more, the production quality is a lot better. It's really good! I just want to see new topics as well.
I was hoping to see new topics such as calves, hamstrings, glutes, lower back, because you haven't covered those as much. I don't know if those are actually good/popular topics to cover or not. For me, the only pain I ever get that bothers me is in my calves or hamstrings occasionally, but I usually use a foam roller to fix that. However, I would assume those are topics others can be interested in to. For me, I just love to hear more techniques and new perspectives on these kinds of topics, so any video is interesting.
I do know that you have covered pain from sports like golf and tennis, I don't know how helpful this new suggestion is but maybe you can consider trying to make videos for other sports as well? Some kind of aches and pains a person might get from basketball or maybe soccer/football? I don't see that often covered, but I do hear people complain about them all the time and go to practices to treat them. I think there could be a market for that as well in terms of self-treatment tutorials. I also thought about maybe you can provide things like stretches or progression stretches people can perform for improving their performance in activities like Yoga, Zumba, or Martial Arts.
I really love your channel even though I don't always have questions. Painotopia's website is also really good. I really like that you can click on the body part to go to a page on treating the area and I love how clean it looks. I really want to see you do well, and I think you definitely deserve many more subscribers and viewers than you have. I just discovered your german channel, so I see you have a lot more popularity there, and more videos as well, maybe that same path will help you with your english channel. I don't speak german (maybe I should learn), but english is kind of close so I can understand it somewhat, but I will watch your videos there as well. I just want to say thanks for these videos, and keep up the great work!
First I will republish all the "old" videos in a better quality. Videos for pain in the lower extremities will follow in 2017!!! Just stay tuned and be patient....it´s all a one man show ...
Still, thanks a lot for your supportive lines!
That sounds great!
🙈🙊😍
tnkuuuuuu.... jan
Thank you Jan
Great vid
This works a dream. Thanks! I tried your advice a year ago. I started with the same size cork ball in your video which helped. I moved onto a smaller cork ball which I found was even better for getting into the sore points along my shoulder blades. The best thing about the cork ball is that it doesn't slip around on the wall like a regular lacrosse ball or other balls - it has a bit more grip.
Thank you for these essential tips. But as a medicine student, I can't understand the physiology of the myofascia. Why does it continue to be painful although we dont work the muscle? Also I cant solve the erector spinae pain and its secondary pains. I am foam rolling, ball messaging it but after day, I can not even touch that area because of the e-s pain. I rest for days but it is still chronic pain and when ı start myofascial release, again the same cycle and it ruins my life. Feeling so desperate, waiting for your help.
Think of nociception and what triggers it. Think of biochemical, mechanical and thermal changes. Think of what happens with blood supply when muscles tone increases, and what this does to the chemical milieu. Then with chronic pain think about sensitization of your nervous system.
If you are familiar with medical slang then I highly recommend reading some fundamental papers on pain physiology.
There are also two good books I can recommend.
1st. The challenge of pain (great textbook)
2nd. Explain Pain (easy to understand)
3rd. I highly recommend that you simply sign up for the Life After Pain Club
www.muscle-joint-pain.com/products/life-after-pain-club/
You fill find GREAT help there with all your pains!
Best
Jan
Painotopia Thanks for your advices, I will get them as soon as I can. I also thought about neurologic load but again dont know how to adapt it. But I think I can find info about it in the club. Thanks for your time also.
Don´t get caught up too much in the physiology but rather try to grasp to basics of it and try to see how they work in real life.
To oversimplify it: You will be in pain when your brain thinks that you are in danger. And that assumption is made by plenty of inputs from the inside of your body (also thoughts!!!) as well as from the outside (what people say to you, what you see, hear etc).
So you see that being in pain is an EXTREMELY objective thing!
Time for the dirty bulk 💪🍕🍔🍟🍗🍩🍪
That's a fantastic frame you have Doc just needs more mass