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Self Care-Low Back Pain

Self-Care Wide Band of Pain Across Top of Hips

Avoid abdominal work that crunches the abdomen until you get this worked out. Twisting exercises tend to be less likely to agitate this trigger point. This version of the teaser shows how she has rolled onto the top of her sacrum, which focuses the contraction on the lower abdomen and activates this pain pattern. A …

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Self Care – Sharp Pain Across Top of Hips

Here, you will find self-care for relief from sharp pain across the top of your hips. I probably give this post to more clients than any other to help with low back pain. If you’d like to read more about how people describe the pattern, see an example and review activities that aggravate it take …

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Self Care – Stiff and Slow When Rising From Seated Position

Client Description Here, you will find self-care for relief when you are painfully stiff and slow when rising from a seat. If you’d like to read more about how people describe this pain or aggravate the condition, look at this other post. Help Yourself Use the arms of the chair to help push yourself out …

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Self Care – Pain Along One Side of the Low Back

Here you will find ways to get relief on your own for pain along one side of the low back. These are reliable self-care strategies that I use in my practice every week. If you’d like to read more about how people describe the problem and activities that aggravate it read this other post. Avoid …

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Self Care – Pain Along One Side of the Sacrum

Avoid the teetering exercises listed in the post on this trigger point. This includes things like vacuuming, sweeping, raking, working on a low counter, or doing dishes. Also, avoid exercises where you bend forward like moving boxes or picking up grandkids. By the way, even if you don’t bend way over like this guy, the …

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Self Care – Sharp Pain in Front of Shoulder, Tight Low Back

Self Care for this trigger point problem in the latissimus dorsi can be very effective. Use gentle and steady with the stretches and avoid aggravating it by jerking the arm up and forward for quick relief. If this is persistent, see your bodyworker. Avoid things that overload this section of the latissimus dorsi by pulling …

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Self Care – Multifidi and Quadratus Lumborum

Here you will find ways to get relief from pain created by the quadratus lumborum and multifidi. They work together to create several patterns, depending on the location of the trigger point. These patterns include pain along the crest of the hip, pain in the sacroiliac joint, and pain in the buttock. The quadratus lumborum …

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