In the News: Massage and Low-back Pain — American Massage Therapy Association

In the News: Massage and Low-back Pain — American Massage Therapy Association

Low Back Stretches

Hello All, there is alot of pain relief when you stretch the iliopsoas muscle.
If you look closely at the photo, the psoas muscle attaches on the front of
the lower vertebrae, when one side gets tight and starts to pull it can rotate and compress the vertebrae.  The result low back pain.  Your back can feel like a rod.  Stretches can be very effective.

Caution:
Be careful if you have low back pain.  Pay attention to your body while doing these stretches, if you feel pain while doing the stretch you may need to adapt with a stool under your foot at first.

Psoas Stretch
  Lay on your back at the edge of bed, get your buttock close to the edge.  Let the hip hang off the bed.  If this feels to strenuous(pain in back) than put a stool under your foot(knee will be bent).  You will feel the stretch in the low back.  As the psoas muscle  starts to release, you can straighten your knee and let ankle rest on stool.  When psoas releases again you can drop foot off the stool, leg will be straight.
Turn around on the bed and stretch the other side.  Repetition will keep the psoas elongated.

Psoas Strengthening
If you notice that one side is tight and the other is not.  Lay flat on your back, floor or bed and bend the knee of the weak side. As you raise the knee to your chest you will be pushing with your hands against the upward movement of the knee-adding resistance.
Do not push hard with hands. 
The workload  should come from the knee.
You will feel the psoas muscle engage behind the front of your hip bone on weak side.
This will strengthen the weak psoas.

Balance in the hips will reduce low back pain.

Out Hiking!

If you get low back pain while out and about, find a rock or curbside and hold on to something for balance.  Let the opposite foot just hang off the rock or curb.  Let it  get really heavy.  If you can mentally let go than you will feel the psoas muscle let go.
Turn and work the other side.

Feel free to contact me with any questions.
Remember to hydrate! Relax! & Enjoy!