Self Care-Low Back Pain

Self-Care – Stiff Low Back Pain to the Crest of the Hip

Table of Contents

Here, you will find strategies for relief from stiff low back pain that focuses on the crest of the hip. For more information about how people describe this pattern look at this other post.

Activities To Avoid or Change:

Reaching and Twisting

This sort of movement stresses the erectors of the back. In addition, many people have an unstable or awkward balance while doing this. Instability or long periods of this substantially increase your odds of re-activating this pain pattern.

Bent Forward

Spring Cleaning is a common culprit, especially in older clients. So, that extra effort in “putting your back into” cleaning under things and “getting to those hard to reach places” can take its toll.

Like the man in the picture, I was working on a small engine and had this happen to me. Back then, I referred to it as “my back went out.” Also, I could be working on a low counter, squatting to plant a bush, or scrubbing something in a utility sink. Often, this happens in older clients or people with chronic problems here.

For Temporary Relief:

Pain Patch Can Really Help

The trick is to put it in the right spot.

Get one of those large pain patches. Then, place it on the green asterisk in the picture. That’s right. Not on the pain, on the trigger point.

If you put your hands on it, you’ll feel how tight it is there. Incidentally, I have used this in sessions to show the client that this is where it belongs. Consistently, they are surprised that it offers relief to the pain, which is much lower.

Pain Patches with Lidocaine

These patches are available at your local drug store, grocery store, or here on Amazon. Here’s a study on how they work. Lidocaine is a mild anesthetic that makes this patch more effective by reducing sensitivity in nerve endings.

These self-care activities, like over-the-counter drugs, are not intended to replace appropriate medical attention. If you have concerns about these self-care activities, get help from a professional. Use these suggestions and strategies with discretion and at your own risk. See your doctor when your pain is severe, persistent, or not responding to these simple suggestions.

Stretches and Exercises for Longer-Lasting Relief:


Twenty a day keeps back pain away.

As you get older, these low back muscles are slower to recover and your back is more vulnerable. Fortunately, this machine is affordable and doesn’t take up much space. Additionally, that front foot is wide enough to make it stable. It’s not the cheapest one, but it is the best seller for a reason.

This can be done on a swiss ball. But, especially for people over 40, this hyperextension stand is worth the expense.

I Do This Daily

As a bodyworker, I’m bent over people every day. As a writer, I’m bent over keyboards quite a bit too. I added this to my routine about 20 years ago. Occasionally, I get off track. Inevitably, I always come back to this for strength and relief.

Greater Strength and Stability

For greater strength and stability, I do walking lunges 3-5 times a week. Of course, it is easy for me to stop this, so I have a lunging partner. We text each other every day when we have done our lunges. It keeps me honest, Moreover, it keeps my legs and back strong as I age. I do and recommend five sets with a minute in between. Here’s some more detail on how to do it…

Walking Lunges

Walking Lunges

  • Step forward so 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

For the Beginner or Advanced

Bridges are an excellent standard, but some people need something less intense like the cobra pose, while others can open with more intense backbends like the Tiger pose. Again, look to your yoga instructor for guidance or posts like this on backbends for beginners.

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Tony Preston has a practice in Atlanta, Georgia, where he sees clients. He has written materials and instructed classes since the mid-90s. This includes anatomy, trigger points, cranial, and neuromuscular.

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*This site is undergoing significant changes. We are reformatting and expanding the posts to make them easier to read. The result will also be more accessible and include more patterns with better self-care. Meanwhile, there may be formatting, content presentation, and readability inconsistencies. Until we get older posts updated, please excuse our mess.