Self Care – Back is out but it hurts in the front

Self-Care includes
Activities to avoid and change,
Strategies for quick relief,
Stretching for longer-lasting relief,
Corrective Exercises, Yoga, and more…

Groin and abdominal pain can be an indicator of serious internal organ problems.
See your doctor and be gentle with anything you do for self-care.

Activities To Avoid or Change:

Brianna Pinto from

Warm up and limit your range of motion in kicking. The back-end of the swing over-stretches this muscle and the forward reach tend to drive this into spasm.

Avoid rhythmic or extreme flexing of the pelvis, especially to one side. This includes sitting on one foot for extended periods or uneven seating. One client got this from riding on the sidebar on the seat of the golf cart while touring a new golf course.

For temporary relief:

You can stroke some ice along your abdomen from your groin up to the ribs on that side and lean back for a few seconds like the gal in the picture. It may offer a lot of relief.

Use some vapocoolant cream like bio-freeze or IcyHot for relief during the day.

Stretches and exercises for longer-lasting relief:

Start with gentle stretches like this. If you get mild relief, do them more regularly and with ice-and-stretch.

This problem can compress discs and create greater problems if you try to just force your way through painful stretches.

If you get mild release from the stretch above, work your way up to walking lunges. Widen your stride to open your pelvis and abdomen, if the groin pain does not intensify.

  • Step forward so that the front foot is in front of the knee and the back knee is behind your hips.
  • Keep your shoulders back over your hips.
  • Lower your torso until the front is level.
  • Keep your knee behind your toes on the front leg.
  • Widen your stance, turn your front toe in a tiny bit and focus on keeping your hips between your feet if you are unstable.
  • Step forward while minimizing how much your head and front shin lean forward.
  • Do 6-10 reps on each leg.

I’d love your feedback
on how this works for you
and any suggestions you might have.
Email me at

Yoga Corner

Start with gentle poses like the upward dog shown above and work your way up to back-bends if the intensity is mild. Don’t relax into painful stretches on this one, or you could hurt your back.

Other patterns that may better match your pain pattern…

There are trigger point patterns
that have similar areas of referral
and impaired activities.

Look at these other patterns in the groin.

This site is undergoing changes. Starting in early 2020, we began changing the format of the posts to include more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We’d love your feedback. We are adding posts and converting the old posts as quickly as time permits.

Weekly Featured Post

Pain relief that is
quicker and more effective
than traditional stretching.

This post covers the basics of Ice-and-Stretch, a toll that is used extensively in these posts combined with Active Isolated Stretching and Yoga poses.

Tony Preston has a practice in Atlanta, Georgia where he sees clients. He has written and taught about anatomy, trigger points and cranial therapies since the mid-90s.

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