Do you have low back pain that you just can’t get rid of no matter what you do?
Chronic lumbar (low back)pain is often caused by poor posture linked to prolonged sitting or inactivity.  Many of us sit for our jobs causing tightness in our quadriceps, hamstrings, stomach muscles, and low back muscles. When all of these muscles are tight it places strain on the low back causing pain or even herniated/bulging disks.
RELIEVE
How can myofascial release help?
When facia surrounding stomach muscles, hip flexors,  and low back muscles are treated with prolonged stretch, the fluidity of the tissue is able to return.  This improves range of motion and decreases pain.  It also limits the risk for debilitating back disorders like bulging discs or herniated discs. And if you do have bulging or herniated disks myofascial release can still help to relieve the pressure and pain!
RESTORE
After myofascial treatment to release tight tissues maintain with....
Stretches
1. Quadriceps stretches- standing on one leg, grab opposite leg around ankle and pull back. You can hold onto a chair or wall for balance if needed. You can also stretch the quadricep muscle lying on your stomach using a strap to pull your foot towards your head. Soften and hold for 3-5 minutes. Never force.
2. Psoas stretches- Lying on stomach put hand under forehead and if you tolerate this well make a fist and stack under your forehead. You can then add your other fist on top. Hold for 3-5 minutes. You can also place a yoga ball in the tight area of stomach muscles while in this position.
4. Stretch Back- On hands and knees, arch your back in the air and then let your stomach fall towards the ground (cat cow yoga pose) soften and hold each pose for 2 minutes. Don't push too far in either direction. It should be comfortable
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Exercises
1. Glute bridge - Lying on back with knees bent and feet on floor, tilt pelvis up and lift bottom up off of the floor making a flat surface from knees to chest. Complete 6 reps holding each for 10 seconds and then switch sides. Then do 4 reps and then 2 holding each for 10 seconds with 20 second rest in between reps
2. Quadruped arm/leg raises (bird dog). On all fours, stiffen abdominal muscles, raise right leg with knee straight and left arm with elbow strait. Be sure that spine is not rotated. Complete 6 reps holding each for 10 seconds. Then do 4 reps and then 2 holding each for 10 seconds with 20 second rest in between reps. Switch sides.
3. Side planks- start by side sitting on floor. Bring pelvis forward up into side plank position with knee and elbow on floor. Complete 6 reps holding each for 10 seconds. Then do 4 reps and then 2 holding each for 10 seconds with 20 second rest in between reps Then switch sides.
4. Curl up- lying on your back put your hands under the small of your back, lift up one knee, lift up elbows, stiffen the abdominal muscles, now lift your head and neck just off of the floor trying to keep a straight neck and spine. Complete 6 reps holding each for 10 seconds and then switch sides. Then do 4 reps and then 2 holding each for 10 seconds with 20 second rest in between reps.
RENEW
Stress is a major factor affecting chronic pain. According to Web MD stress is a reaction to perceived or real threat that causes our bodies to go into "fight or flight" so we are ready to take on the threat.Â
Some physical symptoms of stress are low energy; headaches;Â aches, pains, and tense muscles; chest pain and rapid heartbeat;Â insomnia;Â frequent colds and infection; clenched jaw and grinding teeth (TMJ)
Some consequences of long term stress include cardiovacular disease; high blood pressure;Â gastrointestinal problems (GERD, IBS, ulcers); and mental health problems.
For these reasons it is important to manage stress as well as to relieve pain and restore function.