Lower back pain resource.

[AussieTrees]

Today experiencing tiredness,but have not really done anything physical.

So decided to have lydown and stretch lower spine,relief after about half hour.

 

Self massage,using only one thumb at a time,alternating left and right sides.

 

First whilst on tummy,lift one knee level with hips,either side.

 

Then using one thumb,same side as raised knee all whilst laying on tummy.

 

Place thumb in centre of lower back,just above sacral area,press firmly in direction of bum.

This exercise will lengthen spine or really help stretch lower spine,relieving tightness,taking pressure off intervertebral spaces.These spaces are the cushion between vertebrae and sites of intervertebral hernia.

 

Patience is important,alternate sides as you feel is required,don't worry if your thumb hurts,just change sides,thumbs recover quickly.

 

Then feel centre line of lower spine,reaching up as high as possible,just run your thumb down with light pressure.

This will allow you to feel if any vertebrae are poorly aligned.

 

Then starting at upper most vertebrae of your reach,one at a time,place your thumb directly on the vertebrae and hold it there.

How long is your piece of string,hold thumb with just the natural pressure of this posture,don't press vigorously just light constant pressure.

 

After holding this pressure on each individual vertebrae,alternating sides as required,slowly there occurs a natural alignment.

Sometimes it is helpful to apply a similar pressure either side of a vertebrae before alignment occurs,this helps relax muscles which helps achieve a natural alignment.

 

The sensation when each vertebrae settles in,is gorgeous relief,feeling a little taller.

Tiredness soon disapates.

Finish with a slow walk,if required stand with elbows on knees.

 

Happy to clarify any queries.

[Songtsan]

I've been looking for a massage trade, regular and skilled at that. That is one of my short term goals right now, find a training partner and healing partner. I keep feeling my back and other sore areas and imagining what it would be like if I could work on myself from another body. Also, did I mention foam rolling? Keep in mind that tight calves and tight hamstrings may effect a low back - its a chain really. Tight hamstrings pull on the ischial tuberosities and this causes the back to become more rounded in a concave shape, exacerbating a hypo-lordosis. Or you could have the reverse - tight quads, which could create more hyperlordotic curve. Or a tight iliopsoas, etc. etc. Thats why I recommended a professional posture and ROM assessment. 

[Andrei]

In my experience what helped the most was not stretching nor massage but changing diet and adding MSM as a supplement.

 

http://www.webmd.com/vitamins-supplements/ingredientmono-522-msm%20(methylsulfonylmethane).aspx?activeingredientid=522&activeingredientname=msm%20(methylsulfonylmethane)

 

http://articles.mercola.com/sites/articles/archive/2013/03/03/msm-benefits.aspx

 

http://www.msm-info.com/

 

It seems that dietary sulfur also has the best effect. Foods like garlic, onions, broccoli, cabbage and especially Brussels cabbage are rich in sulfur. I think there is a direct link between the colon inflammation and back pain and as soon as the colon is healed the back-pain subsides. Also what helped the most was doing weight exercises like dead lifts, squats and rowing.