The One-Side Lower Back Pain Muscle (How to Release It for INSTANT RELIEF)
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- Опубліковано 22 лип 2024
- Dr. Rowe shows how to quickly release tightness and tension in muscles that cause the most pain off to one side of the lower back.
A big contributing factor of lower back pain and discomfort comes from a build up of stress, tension, and tightness in muscles that can lead to painful strain and inflammation.
This video will keep it simple by fixing weakness and tightness in the main muscles that cause pain in this area, especially the glutes, quadratus lumborum, and hip flexors.
Each exercise works a little differently. To get the best results, go through them all and use what gives you the most pain relief.
As a bonus, all of these exercises can be done at home and require no equipment.
Watch now for quick and long-lasting one-side lower back muscle pain relief!
Chapters:
0:00 Intro
0:48 Quadratus Lumborum (QL)
4:25 Glutes
5:50 Hip Flexors
9:17 Erector Spinae
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#lowerbackpain #lowbackpain #lowerbackpaintreatment
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Great exercises thank u from India😊
Do you have anything on strengthening the knees? Coming out of car accident (suffering peripheral neuropathy legs, but no pain any longer, just weakened knees from prolonged unuse.) Back in the gym and trying to offset some of the imbalance as much as possible but don't know exactly how to practice knee strengthening.
I really appreciate your videos. Today was the first day of some relief after watching one of your videos. I am curious if you have any different opinions on SI exercise when you have EDS (hypermobile type), or whether I would be able to just continue these as demonstrated? Thanks!
St Joe?! I'm in Elkhart, I'm sure I'll be making an appointment soon!! Thanks for the video, I've been having this exact problems for a long time.
Try air squats. You might have to help support yourself with TRX handles. If this Hurts-Stop.@@robeenero
I just tried "The Ballerina" and man, what a nice stretch. My brother saw me doing it and called me "Sissy Boy", so I stretched my arm around his neck and put him in a triangle hold to shut him up. That worked really well, too. Thanks! 😃
😄😄😄
PUT ON A DRESS TOO.
JOKING. I DID IT TOO. IT HELPED
If you were able to do that to your brother, your back doesn't seem to be in such a bad shape. 😂
@@jereklami171 Putting my brother to sleep made me happy. so happy I forgot about my back. Now it's starting to ache. Thanks a lot!
Wish id seen this video 3 months ago. Same exercises ive been doing at physical therapy which has cost me thousands of dollars out of pocket. And they say dont go to the internet for medical advice. Would have saved me alot of money.
That's why they say don't go to the Internet 😂😂😂
I am in physical therapy almost 4 months now. And I am getting more relief and improvement from your suggestion. Thanks
Keep at it and I hope you get a ton of relief!
What I've learned here on this channel is way more helpful than anything I received from a physical therapist - this guy is great! 👍
Iv had pain there for years just about all my muscles tightened up went to physios and chiropractors for years was getting relief but after about 3 days I’d be back to square one , I started doin yoga once a week and after say the 3rd week I really started to notice the difference just about all pain and tightness has gone and keeps getting better just doin one class a week highly recommend it
Some people are just better at their jobs then others
Yea same
Thank you soooooooo much. My husband was a great chiropractor; he passed away 5 years ago; you are my go to when i need help.
Thank you for your help, you are wonderful.
Sorry ur lost
As someone who snaps up his back at least 3 times a year, mostly due to inactivity, these activities REALLY helped me.
I was a skeptic at first, but was like 'why not?' never felt these stretches in my life, and I was a wrestler back in the day.
Big Kudos to the doctor. I'll be persistent with my stretches and help spread the word. Thank you.
I’ve been working in a warehouse most of my life and now that I’m finally sitting behind a computer I get back pain!! Thanks for the video
Hey Dr. Rowe! Great stuff. I'm just up the road in Kalamazoo.
I was diagnosed with an arthritic hip about three years ago. My PT gave me a series of stretches and exercises to do. Some of them were the ones in this video or similar. That is when I discovered that the lower back pain on that side was connected directly to my hip.
I have been doing my routine for three years and the relief has been incredible. I'll be incorporating a lot of your stuff as well today. Thanks!
I would encourage everyone to give these stretches and exercises a try. You won't believe the relief you will get!
Well, not only do our phones listen to us, our PCs can read our minds. I'm subscribed to so many channels, I cannot remember them all. I've been having annoying lower back one side pain for a week and I was desperately trying to remember this channel and before I could start looking you up, amazingly, as soon as I opened UA-cam, there you were. Thank God.
Save it
Been having lower right side back pain, mostly after I wake up, for several years. I have curvature in spine, so thought it was do to aggravated nerves. Started doing your exercises and so far it’s been a miracle. Stiffness and pain are nearly gone and getting better. Thank you so much.
As a Massage Therapist, I thank you and appreciate your videos. I am always better with helping my clients than myself!!!!
I had one-sided back pain this week and it was getting worse. I stumbled upon you video and almost instant relief! I will be doing these exercises daily and watch more of your videos. I thank you so so much!
Dr Rowe I have wanted you for more than a yr now and I have found so much relief from your tips. Thank you so much!
Great to hear!
U nailed it! I’ve had unilateral, lower thorax pain for 8-9 months. Six week of PT didn’t bring any improvement. This set of exercises has made a world of difference. Now, it’s tolerable and not restricting my daily activities. THANK YOU!
How can one not subscribe to this channel? This is years of knowledge given out for free and I am sure its helped so many of us. Personally, I am passing on this wealth of knowledge to my mom who is going through these issues. Thanks Dr.Rowe!!
Thank you, just yesterday I was having Rt side lower back pain. incredible timing on releasing this video.
Dr. Row, god bless you for your willingness to help others. My backs feels so much better just after one session of these exercises. Please keep the videos coming, you have a gift that needs to be shared. ❤
Dr. Rowe, I have turned to your videos when I have persistent aches and pains, and they are wonderful. Very helpful indeed! As a yoga and pilates teacher, as well as somatic yoga student, I had encountered all the above exercises before. But lining them up the way you did in this video was what made them so effective as a sequence! Thank you! This really helped!
@DrRowe I had a pretty bad one sided lower back/glute pain for about a week here. It was limiting and bothering my everyday life. I combined these movements, the McKenzie method and weight training in the gym. I no longer have that back pain. It's almost completely gone!
I will continue doing these for a week or so after my back is completely pain free. Especially the first exercise was extraordinary. I did it once and it gave me immediate feedback and relief.
I want to thank you for helping me! Basic work (stretching, activating and weight training) and no shortcuts or 'bs'. Just amazing! Thank you!!
I have checked out many PT instructors on UA-cam and you by far are the most amazing teacher. Thank you a million. I just had surgery on my back. I wish I would’ve found this one before but as a rehab exercise , I think it is going to be very beneficial. Thank you 🙏🏼🤩✨💜
You must have helped a great number of people. Thank you for sharing this invaluable information. You are incredible!
I LOVE THIS GUY!! EVERY TIME I HAVE ANY TYPE OF PAIN I LOOK FOR HIM! IT ALWAYS MAKES MY PAIN GO AWAY
My dearest person in here helping once again!
Always find great suggestions from Dr Rowe. Thank you!
Perfect timing - I've been dealing with this over the last couple weeks. Too much sitting at my job. Thank you Dr Rowe!
Hope the exercises help and thanks for watching!
Same here!
Its crazy how sitting causes this. I have to get moving again 😀
Thank you again Dr Rowe! God bless you!
Thank you Dr. Rowe your help is greatly appreciated!
This popped up on my feed and figured I'd give it a try. I suffer from arthritis in my hips and back. I did the cross leg stretch and the step exercise and it felt amazing. Definitely going to continue them. Thanks so much for posting.
Very helpful video! 20 years + of discomfort / extreme discomfort, now considerably better. Thanks!
Just started a mens yoga series & boy did it change my perception of yoga & stretching. Nothing worse than untrained core muscles, especially as we age. I had my spine aligned at the chiropractor for the 1st time at 50. I could not believe how torqued it was just from all the thrills & spills of normal life! best decision I ever made. Glad I found your channel.
You are the best. I used many of your exercises 4 different pains and all worked. Magical. Thank you 4 d work u do
I’m a Active Duty Artillery men with 11years of service and still serving trying to make it to 20. I benefit ALOT from this video !!!! I felt immediate relief 🥲 ❤
I am doing lots of sports and a few years ago the right side of my lower back just started to become more and more stiff. I was only be able to "crack" my back only turning one side, my other side was just so hard to move and it was not loose enough to crack which really irritated me. A month ago I was lifting weight and hurt my back really bad, I was afraid it will never heal again. I found your video and even after doing it first it felt really good. Today I woke up with no pain which was shocking because I usually wake up like my back was beaten up... and also today I managed to crack the stiff side of my lower back first time in years! It feels so loose and so free, like I just got back my flexibility and my young back. I am so thankful. I was definitelly not value enough my back when I was younger, now that I got it back I will remember to do these excercises because I know how ot feeld to have back problem akd it is really deoressing...
Dr. M. Rowe, you are worth more than silver & gold!!! Thank you for all you do to help & uplift our mind, body & soul. God bless!!!
Thank you and thanks for watching!
Wow!!! Thank you SO much for this! My lower right side has been killing me, and within minutes of starting these exercises, the pain started to diminish significantly. Thank you SO much! Will definitely keep repeating!
I wiped out on the ice 4 days ago, and every morning is torture for me as the pain on my left side is excruciating. The ballerina pose is helping immensely, thankyou so much.
I can't believe this targets the pain I've had for over a year AND you're in St. Joe! That's where i grew up and my now-retired chiro and family friend comes to see you. Thanks for all your help.
Small world!
Amazing! Thank You! Have been having one-sided lower back, hip and groin pain for the last week after lifting something improperly. Have started just today doing a few of your exercises and stretches and already feeling a lot of relief and much more mobility!
Thank you so much for this needed one on one physical therapy exercise appointment. A registered nurse here from Tennessee awaiting to get into an orthopedic appointment for a prescription for Physical Therapy Treatment . You are a God Send! Exactly what I needed to help this one sided muscle back pain. Thanking God for your help today
Hope the exercises help you and thanks for watching!
I appreciate your useful information to help with my ongoing back pain !
Take care
Great set of exercises, thank you for the suggestions!
These exercises have improved my mobility immensely. Thank you so much
Thanks so much! This focuses on my targeted area of consistent pain. Saving me a tip to the Ortho dr. I knew I just needed some PT. This helps SO much!
Wow thank you so much, I’m currently pregnant. I’ve had lower back pain for years but never this bad. These stretches all brought instant relief. This video was very informative as well with the diagrams. I’m so glad it’s only a muscle issue and not something more serious like I’ve always thought. Thank you so much for posting this. I seriously can not thank you enough 😭
Thank you. Your videos have helped me streach. I just turned 45 and I have fallen off a ladder and currently a bike. Both same side. I needed these videos.
I was not looking for it, but came across your video. This is the exact issue I have been dealing with for several months. Started to see a chiropractor here in Saint Petersburg Florida USA. He gave me much needed adjustments as well as similar exercises. Seeing the videos and diagrams are so helpful.. it helps me to see where and why I am in pain. Thanks so much! I’ll spread the word of your video. 🥰🌴🦩
Sometimes talk too much but must say this is beautiful, on first excersise fill my hip adjusting him self. Great job
You always got the best tricks up your sleeve. Thank you so much.
I appreciate you so much for posting your techniques. They have helped me greatly.
Thank you sir.
Thanks 🙏 I tried this today and already feel a lot better so will continue the exercises daily
Thank you for sharing, exactly what I was looking for, after few minutes of exercise I was relieved of pain.I will add your exercises to my daily routine as it it’s amazing. 6 months I am suffering one sided pain.
I can listen to Dr Rowe over and over. Such a great voice plus so easy to understand. Any exercise routines? I would definitely follow along.
Thanks so much for these exercises. I have the pain exactly as you show. God bless you Doctor
That helped some. I have hope and will continue. Thank you.
Excellent exercises! Dr Rowe's explanations are clear and easy to follow.
Dr. Rowe, I’ve been a UA-cam fan for quite a while now. Thank you for caring & sharing your knowledge with us. I’m suffering from a weak lower back and yrs of sciatica left pain, L4-L5. This should help stabilize a lot. Tks
Happy to help and keep at it! 💪
Just pulled my right lower back three days ago picking a towel up from the floor, glad I found this hopefully will sort me out.
Thank you for all your videos! They always give me immediate relief! Truly appreciate it! 😊
Just tried the exercises & instant relief! Thanks man, I've been doing all sorts of stretches for years to try & relieve this pain after swinging a golf club. You may be the angel from heaven. Thanks again 👍😎🙏
This is just perfect. i have lower back pain and after trying this, I feel better. and it exposed my weakness. Thank you!!!
Thank you so much! these exercises truly did provide instant relieve to my one-sided back pain.
Just completed every exercise in this video! I get one-sided pain on rt side of gluteus/low back frequently. I feel so relaxed now after those good stetches 😊
This helped after a road trip. Ty Dr. Rowe for another great video :)
Had a very sore left lower back. Used these exercises to get some relief. I'll continue to work through this series of exercises until I'm pain free. Thanks again Dr Rowe!
Excellent exercises for the issue I have. Thank you!
Hy, I live in Brazil,
Thank you so much.
Your vídeos are helping to get better about back pains.
Thank you
I have the back pain on my right side today!! I’m trying these!! TY!
Was having lower back pains,thanks!
I got instant relief from the ballerina stretch! Thank you Dr. Rowe!
Thank you Dr. Rowe for making these excellent videos ! I felt an instant release. Thank you!!!
Wonderful!
I just started PT for pain in my butt. Thanks the video.
Thanks sooooo much you explained exactly what was happening to me and did everything 😊in video now I feel normal again so will keep them up😊❤
Dr. I would like to thank you for healing my left side lower back pain. Your videos are extremely helpful and educational. God bless you and wish you prosperity and success in your career. I already subscribed and will be your supporter forever.
God bless.
Thank you so much! I had severe lower back pain on the right side. (This makes sense especially because I have a bum left knee… so of course, my right side gets overworked). It was so bad that I worried that I might have appendicitis! But when I tried your exercises and stretches in this and other videos, I found an immediate benefit exactly where the pain was! I’m really glad I found your videos and I thank you deeply for your work. I have unfortunately found that if you go to a doctor (especially a surgeon) with symptoms of pain, that it can be too easy to overlook other remedies and just start cutting. (I have long regretted having back surgery when I was younger.) This is so much better!
Amazing 😊 very subtle but pinpointed stretches you suggested 👏
Great video!! Thank you
Thank you so much Dr Rowe ❤🙏👏👏👏👏. So helpful
Excellent detail and protocols. Patient and positive.
Aaaah thank yku.I have secondary low back one sided pain from a hip ski injry
Got instant relief.
Thank you
Very good exercises. I'll be trying those as i am suffering from one sided back pain....
These sets are amazing ❤ I’ve had back issues for 20 years now, started when I was a a teenager, and it comes and goes but it’s definitely a pain (literally and figuratively) in my life. These stretches work miracles!!! Yesterday I couldn’t even stand straight!
Glad the exercises are helping you!
Besides the beautiful and magical performance of Emma and the orchestra, i'm very happy with how this video was taken. Just Emma, full size. It's beautiful to follow all her facial expressions during the song❤❤.
I’ve had troubles with my right side off and on for most my life and this popped up. It really shows up when I was younger and very active and loved to exercise and dance. Definitely going to do these to see if they help. I have one hip higher than the other by about an inch I was told many years ago that I have some scoliosis and that my lower spine is slightly curved. It seems to get aggravated when I do a lot of walking especially on uneven ground. I love to exercise and don’t want to give up on it. Thank You, you have a lot of informative videos that I really appreciate.
Dr. Rowe Thank you for making these videos. They help me a lot with my back pain. Can you please make a video for serratus posterior muscle. They hardly have any for this specific muscle. I really need your help.
Hi Dr. Rowe. I've tried a lot of stretching and exercises for my one sided lower back pain. I think my pain is SI joint related (tight hips). Nothing worked until I did the following. In the pushup position, I placed one leg under and across, then I lowered my hip towards the floor. Anyways, probably not advised for all, but for what it's worth, thought I'd pass this along. I always enjoy watching your videos. They have sure helped me over the years. Best.
dear doctor,i have sit bone pain,but i am waching all your video,come to Lithuania and i will be your first client (i love your smile),thank You
I’m going to start doing these. I’ve had horrible psoa pain for 4 years
Thanks for the great video it is very doable and will pass this along to others so as we can help our problem.
I suffer from SOMATIC Tinnitus and the first training helped me alot, Thanks Dr Rowe
I have this all the time, because I have Scoliosis. I find your videos very helpful 👍🏻
Thanks a lot. I needed this video so much 🙏
Muchas gracias Dr usted ha salvado mi vida con estos ejercicios que forlorn tenía y con solo sus ejercicios he mejorado Muchas gracias y bendiciones para usted .
Thank you! Your vids are so helpful!
Thank you. This really helped and very timely
I have that issue on me for the past week and i difinitely try this
Excellent advice, thank you !
Instant relief !!!
Thank you, well done !!!
the last stretch really helped me. I only did the exercise for 1 minute and felt better. I am having pain in my lower left backside for 6 months now.
Perfect timing for me! Thank you!
Thanks for watching!
I have been fighting for years with lower back pain on the left side. This is my first day of doing your exercises. I'm going to post here how I'm doing for a few days. Wish me luck.