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How to Foam Roll Away Lower Back Pain | Foam Rolling

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So I'm gonna demonstrate how to form roll for lower back pain. Unfortunately many of us suffer from lower back pain. So the first thing you wanna do is get the roller lie it down like this. You're gonna apply pressure to one side of your lower back while supporting yourself with your elbow.

You wanna be careful here. A lot of us have herniated discs, bulging discs so you really want to take your time. You could raise your hips up just like this, that will take some of the tension and pressure off your lower back.

Explore the area, see whereabouts your tender. Do this for about two minutes. Focus on the points that you are feeling the most tension and pain.

You're gonna switch sides. Switching arms, rolling toward the very bottom of your lower back to the middle. When we're experiencing lower back pain most of the time it's not coming from our back. I tell my clients to do like a flush of the lower back if you are experiencing pain there but definitely you wanna hit your glutes.

A lot of the time our hips and our glutes are very tight and that's what's causing the lower back pain. So you wanna focus on, you could cross your ankle, one ankle across your bottom thigh and just focus on one side of your glute, glute med, glute max, toward the middle.

Doing this for about two minutes, switching legs. The reason why I'm crossing is because I'm also gonna get into the piriformis which is a smaller muscle that actually tightens up just from sitting so that's also getting deeper into your glute medius in the piriformis.

Always making sure alignment is priority so your hands should be directly under your shoulder. You also wanna make sure you're rolling your hips, your hip flexors if you're experiencing lower back pain because again, a lot of the time when our lower back is acting up it's not coming from the culprit, it's not coming from something in your lower back it's usually something around it.

So let's roll the hips. You're gonna get back on your hands and knees and hit the very top of your thigh bone area. It could almost feel like a dull pain. That's how I would describe what the hip flexor feels like when you roll it.

One to two minutes on side and then one to two minutes on the other. And that's how you form roll to improve lower back pain.

Sports Massage Demo 3: Hamstrings & Glutes. Sciatica, Leg Muscle Pain Relief Austin

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Sports Massage Demo 3: Hamstrings & Glutes. Sciatica, Leg Muscle Pain Relief Austin

In this video series, sports massage therapist, Ron Vaughn, explains more about muscles in the legs and why loosening those muscles (specifically the quads, hamstrings, glutes and related muscles) is important to improve performance and to ensure safe exercise with limited injury. The series looks at the quadriceps, hamstrings, glutes and other muscles surrounding the knee, thighs, butt and hips.

This video specifically examines hamstrings and glutes and includes a great foam roller technique for loosening those muscles yourself. He also addresses sciatica and pain in the sciatic nerve.

Kate talks about why she turned to Ron for help with her back and leg pain and why she continues to need his support so that she can continue to run marathons and set new records for herself.

Ron's knowledge of anatomy, physiology, kinesiology, health & fitness and his experience in athletic training, sports & recreation give him a unique style of sports massage. Ron uses Swedish massage, hydrotherapy, deep tissue, Myofascial release, and trigger point, (ROM) range of motion, stretching, and strength exercises to correct soft tissue dysfunction. Overuse of injured muscles may often create problems and imbalances in the soft tissues, which may become chronic if ignored.

Visit Ron's Website:
www.AthleticTuneUp.com

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Neck Pain Stretches & Exercises – Ask Doctor Jo

Neck Pain Stretches & Exercises: http://www.AskDoctorJo.com Doctor Jo shows you some simple stretches for neck pain. Remember to be very careful with neck stretching exercises, and make sure you have a proper diagnosis from your doctor. Rotation, side bending, flexion, and extension stretching will help loosen your neck muscles. Also stretching your levator scapulae and trapezius muscles will help with some tension headaches. For more physical therapy videos or to Ask Doctor Jo a question, visit http://www.AskDoctorJo.com

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More Details About This Video:
If you are having some neck pain, stiffness, or tightness, check out this video for neck stretches. The neck muscles that are affected the most are your trapezius and levator scapulae muscles. People often describe neck pain as a crick in their neck. First start off with some gentle neck stretches by bringing your chin to your chest and then looking up towards the ceiling. This is neck flexion and extension. Next you are going to take your ear to your shoulder on each side. Make sure you are not shrugging your shoulders up. This is side bending. Then you are going to turn your head from side to side like you are looking over your shoulder. This is neck rotation. If that is not painful, then you can add some overpressure with your hands.

Now place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side. The final stretch is going to be for your levator scapulae muscle. This is the muscle that is used when you shrug your shoulders, and they can get overworked when you are stressed out. Take your arm on the side of the pain and place it above and behind your shoulder. Then take your opposite arm and place on top and slightly behind your head. Look down towards the opposite knee of the pain and apply gentle pressure for a good stretch.

DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.