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Michael Greenspan, Neuromuscular Therapist, shows you causes and prevention of lower back pain as well as simple lower back pain exercises to treat and release your own lower left back pain or right side back pain.  Whether you suffer with lower back pain right or left side, these are great techniques to do at home to eliminate lower back pain. These stretching exercisess to help lower back pain and give relief are highly effective.

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15 Responses to “Lower Left & Right Back Pain Excercises”

  1. Name (required)

    27. May, 2011

    super!

    Reply to this comment
  2. MICHAEL DEVANEY

    15. Jan, 2012

    i had commented earlier that you should show how to release and stretch the psoas. This video certainly does that. I am eager to try it out and will get back to you.

    Reply to this comment
    • michael

      15. Jan, 2012

      Great, get back to me as it’s quite effective if it’s a tight psoas at the source of your back pain
      cheers!
      Michael

      Reply to this comment
  3. michael

    16. Jan, 2012

    Thanks for your response on 1/15. I am a runner and have been experiencing lower back issue (si joint region) for several years. It is mostly an ache. I want to engage in a program to address this. I seem to have an anterior tilt to my pelvis and I feel that the psoas muscles might be a big contributor to this problem. I saw your video on psoas release and stretch and would like to know how often i should do this routine.

    Reply to this comment
    • michael

      16. Jan, 2012

      Hi Michael,
      You can treat your own psoas muscle and trigger points multiple times throughout the day, often up to 6 times. While it does contribute to lower back pain as well as anterior pelvic tilt, it’s important to note that it’s often one part of a greater issue. First off, a few things to note: I don’t suggest treating your psoas before activities such as running. Often after treating the psoas, your lumbar spine is left more “unable” can lead to even more back pain when running. Treat your psoas either after running, or on your off days.
      Second, while it does sound great in theory to eliminate your back pain by solely treating your psoas, if you find it doesn’t work it may be because you have an unstable lumbar spine and pelvis. The psoas does get tight, yet it often gets weak too, so treating it can lead to an even more unstable spine. With that said, try it once or twice and see how you feel.
      The issue of an unstable lumbar spine and pelvis is why I’m working on a more detailed video to show not only how to treat, release, and stretch your own psoas, yet also to do the proper postural lumbar and pelvic stabilization exercises afterwards to support your work. This is actually the key to a long lasting, functional and pain-free back.
      Cheers,
      Michael

      Reply to this comment
  4. Joanna

    27. Feb, 2012

    Hi Michael,
    I really enjoy your videos. I have scoliosis and had a spinal fusion at 19. I unfortunately didn’t heed proper alignment, stretching and warmup advice and hurt my lower back a few weeks ago while working out. I think it happened during deadlifts, but I wasn’t lifting all that heavy. I saw this coming for awhile as I have been sedentary and sitting at the computer with bad posture and forward head for awhile prior to resuming a workout regimen. I did not realize the importance of doing what you teach prior to exercise; especially strength training. The pain doctor seems to think it’s a muscle pull, but I still have to consult my orthopedist to make sure. I am so frustrated and worried about this setback, but am determined to get back into my activities as I was healthy, strong, lean and pain free when I adhered to my workouts in the past. I refuse to be inactive as I know it will lead me to be a cripple down the line. With the doc’s green light, what would you recommend I do to help my scoliotic back to align and strengthen, and in what order to stretch, strengthen, etc. prior to working out in the future? In your opinion, would it be in the same order you recommend here in your videos? Please give me your input on this issue. Thanks!
    Joanna

    Reply to this comment
  5. ran

    21. Apr, 2012

    hi
    thank you for the video but why the stretch

    Reply to this comment
    • michael

      22. Apr, 2012

      Hello Ran,
      It’s often effective to stretch your psoas after the trigger points are released manually.
      cheers,
      Michael

      Reply to this comment
  6. nicole

    09. Aug, 2012

    Great video. I have a small tear on l5 and have been seeing a physical therapist. He has being doing psoas release on me. I find it extremely uncomfortable. Is this normal? I see that you do not seem to be uncomfortable performing this on yourself.

    Thank you.

    Reply to this comment
    • michael

      09. Aug, 2012

      Hi Nicole,
      Sorry to hear about your L5 tear. Is it your disc or surrounding muscle that’s torn?
      Psoas work can be painful if there’s a lot of inflammation when being treated, yet should feel relieving right after.
      It can also be very painful if the practitioner isn’t precisely on your psoas, and instead in the wrong place.
      Learning how to treat it yourself is extremely effective, will reduce the uncomfortableness when someone else treats it, and gives more relief to your L5 region.
      cheers,
      Michael

      Reply to this comment
  7. Suz

    01. Oct, 2012

    Great psoas explanation and release! Thank you for sharing your knowledge. Is there a specific exercise for strengthening the psoas? My left side is very weak and tight.

    Reply to this comment
  8. Josie

    22. Nov, 2012

    oh my gosh. i’;ve been having lower back hip flexor/groin and inner knee pain for 2 weeks – yoga helps as does walking and cycling but sitting is a killer.
    almost instant pain relief doing this. obviously the problem isn’t fixed yet but wow! will definitely be doing this for a while!
    also have changed my office chair!

    Reply to this comment
    • michael

      24. Nov, 2012

      Josie,
      Glad you found relief. Keep working your psoas muscle, up to 6 times a day, and it should help. Also, i do highly recommend the office chair on my site for one big reason in that it helps keep your psoas muscle from locking up, because of the dynamic motion. check it out http://getpainfree.tv/back-pain-relief-chair/
      cheers,
      Michael

      Reply to this comment
  9. Barbara

    12. Mar, 2013

    Hi Michael, I just saw a spine Dr. today who showed me my MRI with L4/5 and S1 discs flattened and bulging into my spine causing spinal narrowing. He also said my core was extremely weak, and I need to loose weight (yes, and I will). I am 55 and used to be in shape when I danced but no more. I have had low back pain since my mid 20′s but it got much worse recently. I tried PT which caused increased pain (low back, butt, hip worse when getting up from sitting). The pain causes me to walk like a penguin kind of. I was so happy to find your video explaining how the psoas is a big part of the problem. I am SO ready to do ALL of the exercises, releasing stretching then strengthening my psoas, back and butt. I just get it that you know what you are talking about. Please let me know how I can do the whole treatment program. I don’t live in LA, I’m in Pacifica near San Francisco. I will continue to go through your website. I saw you are working on a new, complete video. Please let me know when it’s ready. Thanks so much for your info, now at least I am not afraid that I will end up on the surgeons table. PS, I am scheduled to get shots next week. Thanks.

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  10. anthony m

    31. Mar, 2013

    Super helpful thank you so much!!! I have a 9mm l5/S1 disc protrusion its been over 2 years never had surgery I am 22yrs old I weight lift daily. Bodybuilding is my passion ive noticed groin pain from the disc protrusion and this stretching hit the spot!

    Ps for everyone else with the same issues weight makes a huge difference Im 5ft9 with my injury I gained weight due to not being able to excercise I was 195 am now 145 ripped people are astonished and cant believe I have this inury and deal with scatic nerve pain daily. That extra weight makes a huge difference. Just have to stay positive and keep on keeping on. This injury changed my life significantly but it only helped me to appreciate life and health , someone else out there has it worse I am thankful for what I am still able to accomplish!

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