This is one of several posts about a stiff, fragile low back. A stiff low back is usually a combination of a binding intervertebral joint with more than one muscles involved. If you have a stiff low back, you should compare these posts.
These people most often complain of pain just under the crest of the hip. They frequently complain of pain that arcs in front of the hip and into the groin. If they are comfortable doing so, they will complain of pain into the genitalia. They may also complain of pain in the SI joint.
This pain tends to be constant and, at times, intense. Most QL trigger points bother the person when bending forward, this one hurts more when bending forward and to the side.
This condition commonly a occurs just after performing a task that involves teetering front to back and side to side. The client often has trouble naming the activity of onset but when they do, it has an unusual twisting motion like reaching up and back to pain a gutter or a particularly strenuous yoga pose that twists and reaches back. The activity of onset often involves “almost” losing balance while twisting.
The single-leg supine twist helps problems like this by mobilizing the binding rib head and vertebra. Twist slowly to one side and back while holding your abdomen in. Ice-and-stretch along the last rib and along the low-back on both sides for more effective relief. The tender vertebra will often click with a feeling of relief.
An ice pack helps to reduce pain and inflammation. Heat feels good when it is applied but makes the condition worse when inflammation occurs a few hours later. Vapocoolants like Icy-Hot offer temporary relief.
Avoid the offending exercises mentioned above until this your back has strengthened and stabilized.
This one is a little tougher to get by yourself as there are both vertebrae and rib heads out of place. Try this, but a good bodyworker would be better at offering lasting relief.
The QL creates the fragile low back with referral into the lateral hip and abdomen. The trigger point is in the upper portion of the lateral belly of QL. It is about mid-way along the bottom edge of the 12th rib.
Trigger points in the latissimus dorsi and erectors have a particularly strong influence in perpetuating this trigger point in the lateral belly of QL.
The intervertebral and costovertebral joints have to be freed. It can be done in many ways; osseous adjustment, static pressure on the vertebra, METs, craniosacral work, etc. This condition is more likely to stabilize and have lasting relief when the pelvis, spine, and cranium are treated for distortions and restrictions as well.
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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