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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

This pain pattern indicates disc compression at the lumbosacral joint. If this pain is chronic or debilitating, seek professional help. Like this other pain pattern, spending lots of time with your hips flexed (i.e. extended forward or backward) will make this worse. Sleeping in a flexed position, sitting for long periods, driving, etc. Avoid activities …

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Self Care – Pain Along One Side of the Low Back

Avoid spending long periods with your hips flexed. This sleeping position, with the pillow between the legs, is great for relieving hip and low back pain that comes from the gluteal muscles but makes this pain along the low back worse. Driving, working at your desk, and other seated positions should be avoided for extended …

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Pain Along One Side of the Low Back

People with this pain run their hand up and down along one side of their low back and say that it hurts there. They often say that they have pain along one side of the low back when they get up from sleep, after a drive or some other activity where the hip flexes for extended …

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Self Care – Pain through the SI Joint when standing on one foot

If possible, discontinue the rough or jerky sports movements like jumping, and quick changes in direction. Also avoid strong side-to-side movements like cycling, skiing, and stair climber machines. It is usually aggravated by sleeping on one side with the painful leg draped forward at a sharp angle. People who sleep on their side consistently get …

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Therapist Notes – Pain Along One Side of the Sacrum

Release of the lumbosacral joint relieves this trigger point. Specifically, the sacrum is posterior on the side of pain. Gentle sustained anterior pressure with slight inferior traction will cause the sacrum to shift and the swelling and tenderness to release immediately. I’ve demonstrated this many times in classes to the surprise of students who struggle …

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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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Pain in the Sacrum or Crest of the Hip When Sleeping on Side

These people reach back and put their hands on the center of their hips, just below the belt line and say. “It hurts right here.” They go through explanations of wanting to sleep on that side but wake with aching pain in the middle of their hips. They often explain that they have tried sleeping …

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