How to Fix Erector Spinae Pain FOR GOOD

Рет қаралды 168,364

SpineCare Decompression and Chiropractic Center

Күн бұрын

Dr. Rowe shows how to quickly relieve erector spinae muscle tightness and pain.
The erector spinae are a muscle group that run the full length of the back, directly off to the side of the spine. They function as the main extensors of the back, so think the muscles that bring you upright after bending forward.
When they get strained and inflamed, they may cause pain and aches throughout the whole back.
What usually causes this is tightness and weakness in the erector spinae. To get quick relief and long-lasting relief, we're going to focus on lengthening and strengthening these muscles.
If you want the best results, make sure to go through all exercises and use what offers you the most relief.
As a bonus, all of these exercises can be done at home, require no special equipment, and may give quick erector spinae muscle pain relief... even in as little as 30 SECONDS!
Chapters:
0:00 Intro
1:20 Muscle Tightness Release
4:17 Muscle Lengthening (Upper Back)
6:29 Muscle Lengthening (Lower Back)
7:45 Upper Back Strengthening
10:20 Lower Back Strengthening
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#erectorspinae #backpain #backpainrelief

Пікірлер: 302

@DrRowe Жыл бұрын

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

@benbelzer8303 Жыл бұрын

My back occasionally gives out and it always feels like right at the center of my spine on my right side of my back it's like the muscle detaches, or unhooks and then my whole back gives out and I walk crooked like Quasimodo. Also when I get massaged and he goes over that particular muscle area of the back it takes my breath away, I can't breathe, I've always wondered why that is.

@amer-inkan2026 Жыл бұрын

Good morning Dr. Rowe, first of all thank you for all the exercises you are teaching us, I am doing your exercises for the pain on the back of my knees, they are helping me a lot!! 😇. Today I am writing you with a request, my sister was diagnosed recently with spinal stenosis, please can you teach us what exercises can she do? any advice to make her feel better it's truly appreciated. Thanks for all you do! 🙏

@DrRowe Жыл бұрын

@@amer-inkan2026 check out: kzfaq.info/get/bejne/o7qqpKugtciWd40.html

@amer-inkan2026 Жыл бұрын

@@DrRowe THANKS SO MUCH FOR YOUR PROMPT RESPONSE I AM OBSESSED WITH YOUR VIDEOS! 🙏

@phalange1234 Жыл бұрын

I have pain in my lower ribs. This pain turns into a spasm during jiu jitsu. I’m convinced it’s my intercostals. Can you make a video how to fix this please?

@SnowLion74 Жыл бұрын

That bird at 0:50 may need some pain relief! 🤕 Thank you for your videos! 😁

@DrRowe Жыл бұрын

Yeah, I went outside afterwards and didn't see it on the ground. I think it was ok 😕

@Thinking_Ape_Plus_Clothes Жыл бұрын

You beat me too it. I was going to make the same point

@bobklusmann4329 Жыл бұрын

Lol I thought I was the only one who saw that

@mattoucas869 Жыл бұрын

Lol

@mickalwilson8804 Жыл бұрын

This exercise was needed. Especially the strengthening part. Thanks again for a great session Dr. Rowe.

@DrRowe Жыл бұрын

Hope the exercises help, and thanks for watching!

@kyrstenmichelle 4 ай бұрын

Wow. I started watching your videos when I started massage therapy school in September 2022. I find not only are your videos beneficial for me to give some homecare to my clients but first and foremost, your videos help me provide myself with self-care. You know how it can be treating other people all the time, I use your videos and techniques to help myself. Never have I found so much relief! Thank you.

@marzenalagowska457 Жыл бұрын

This exercises are great for ankiloosing stiffness and pain. Thank you for giving love to strangers. We appreciate your time and effort. 😊

@DrRowe Жыл бұрын

These ones are good for AS too, just make sure to build into them lightly. Thanks for watching!

@techisgod 4 ай бұрын

Thank you for being a very good chiropractor and a good person. All of my past chiropractors (20 years worth) never showed me how to stretch and perform what you are showing in your video. I always came back to them in pain. Crack, crack, please pay at the front desk.... So, I dropped my Chiropractors and went to a Physiotherapist who performed miracles on my back. He also gave me many strengthening exercises and special stretches. I saw him a few times a year because I was not in pain anymore.

@emeraldr2594 Жыл бұрын

You’re videos have helped me so much! I was stuck earlier and now I feel great! 🙏🏽 keep doing what your doing!

@DrRowe Жыл бұрын

Thanks so much for watching!

@meganmccabe6374 Жыл бұрын

I have serious back pain on a regular basis.I am so thankful this Dr. and his decompression exercises can help me tremendously,and how quickly I can get relief!

@DrRowe Жыл бұрын

Hope these exercises help you, and please give us an update soon.

@garfunkelcatandtheparliame72 Жыл бұрын

Last night at around 10pm while getting ready for bed I started experiencing heart palpitations which continued onto this morning. After doing stretching exercises I learned on this channel, I had two self releases in my upper thoracic area, the palpitations and irregular heart beat are now gone. Thank you Dr. Rowe for your videos!

@DrRowe Жыл бұрын

Glad the exercises are helping you, and thanks for watching!

@rowenakwan6733 Жыл бұрын

May I ask you which exercise did you do to get relief from palpitations? I do get this once in a while.

@TechInTheNews Жыл бұрын

Yes, which stretching exercises are they. Thank you.

@brandon.4451 11 ай бұрын

Interesting I figured the stretch out on my own a couple years back. I get pops in my upper thoracic and install systemic relief.

@The-Next-Level Жыл бұрын

The pillowcase (or long sock) idea is on point! 💡

@DrRowe Жыл бұрын

Takes it to the next level 😉

@sylvia09xyz Жыл бұрын

Your explanations and demonstrations are well-paced, easy to understand and easy to replicate. Thank you!

@DrRowe Жыл бұрын

Well thank you, and thanks for watching!

@L_niel_1003 Жыл бұрын

Thank you so much! This covers the root of almost all of my back pain issues. I’m looking forward to making this a regular routine.

@DrRowe Жыл бұрын

Hope the exercises help you for a long time to come!

@BeachTripper 6 ай бұрын

I just found this and that is totally the root of most of my issues. I have bad arthritis in the neck which I think led to a lot of this. I haven't done the exercises yet but they make sense and I'm going to start working on them. I thank you so much, I do not believe in surgery for your back it won't happen

@skyentist27 Жыл бұрын

You changed my life and provided me so much needed relief. Thank you from the bottom of my heart! ❤

@DrRowe Жыл бұрын

Thanks so much for watching!

@jaywebb6290 Жыл бұрын

These are amazing modifications and hacks I am excited to see the results after applying them . Thanks for your great work it is appreciated!!!!

@DrRowe Жыл бұрын

Hope the exercises help, and please give us an update.

Жыл бұрын

Great contribution to relieving nightmare back pain here! Thank you.

@DrRowe Жыл бұрын

Thanks for watching!

@nazmountaingirl Жыл бұрын

Great stretches, thank you.

@DrRowe Жыл бұрын

Glad to hear that, and thanks for watching!

@AnthonyWabo Жыл бұрын

I absolutely love this channel, Doctor, you are a life changer

@DrRowe Жыл бұрын

Glad you found the channel!

@abhishekbhutada5957 Жыл бұрын

In my mid-back region, my spine would bulge and come out when I'd bend or sit and I could never sit straight without any support. Searching on the internet, I stumbled upon the erector spinae issue and found this video which has helped me thoroughly understand my problem and it's cure. It's a boon that people like Dr. Michael Rowe offers us such invaluable lessons free of cost and I'll forever be grateful to him🙏

@DrRowe Жыл бұрын

Glad you found the video and are getting relief, and thanks for watching!

@chachaj597 Жыл бұрын

You’re amazing More people should know your channel! It really helped🎉

@DrRowe Жыл бұрын

Glad you found the channel, and thanks for watching!

@hannahmiddleton-vi8vn 2 ай бұрын

So helpful, thank you!

@heatherhommowun7964 19 күн бұрын

Wow, this is so helpful!! Subscribed!

@DrRowe 19 күн бұрын

Thanks for subbing!

@AlexHernandez-gn6rd Жыл бұрын

Thank you so much for this upload I follow all your videos. I have this injury and in searching for the source of my discomfort I have seen and followed most of your videos. Sciatica videos. Lower back videos but I truly need this. I’ve been getting muscle spasms over this. But thank you for you content brotha.

@nguyentrung783 Жыл бұрын

I WISH GOOD LUCK AND HEALTH TO YOU DR. ROWE. THANK YOU VERY MUCH

@DrRowe Жыл бұрын

Thanks for watching!

@tusharb.shambharkar7358 Жыл бұрын

Yes, you are True Human. You sharing your valuable knowledge and information to others kindness.

@DrRowe Жыл бұрын

Thank you for the kind words, and thanks for watching!

@GreatestXchange Жыл бұрын

Class time 🤓 with the Doc!

@DrRowe Жыл бұрын

Let us know how these ones go!

@NietzscheAcademy 2 ай бұрын

Amazing !pretty much instant relief, thank you ! ❤

@aQuest4Truth1111 Жыл бұрын

Awesome doc!! LOVE your videos

@DrRowe Жыл бұрын

Thanks again for watching!

@crisccan Жыл бұрын

Thank you Dr.Rowe

@DrRowe Жыл бұрын

Thanks again for watching!

@rosierose111 Жыл бұрын

Thank you Dr. Rowe…I gain relief from the exercises you recommend and very much enjoy watching your videos 💝✌️🙏💯

@DrRowe Жыл бұрын

Glad you're getting relief, and thanks for watching!

@etrader5233 10 ай бұрын

thank you very much for this video . i have been feeling pain from the areas you have shown particularly on the left side, and these 3 steps helped me.

@DrRowe 10 ай бұрын

Thanks for watching!

@53lillypond Жыл бұрын

Thank you so much for all the exersize that helps so much..thankbyou Dr. ROWE

@DrRowe Жыл бұрын

Thanks so much for watching!

@alamnoorsinghsandhu7546 Жыл бұрын

This stretch absolutely relief the strain I had after the deadlift session. Wasn't able to do my regular flex and extend my spine. After doing this, it worked..

@DrRowe Жыл бұрын

That's wonderful to hear, glad you're getting relief!

@michaeld5770 Жыл бұрын

Thanks. Great Information.😁

@tahirafatima1090 Жыл бұрын

Thanks dear dr. I needed this complete spine exercises I will implement this in my daily routine. All your vedios are excellent and helpful. Thanks once again God bless you dear. 👍👍👍👍👍

@DrRowe Жыл бұрын

Thanks for watching!

@vikyp989 9 ай бұрын

Wow...this is a great video. I had severe pain just above my lower back. The muscle release with the tennis ball worked like a miracle. Thank you very much🙏🙏❤

@felipetorres7804 Жыл бұрын

Thanks a lot, they helped me, they relief my back pain in seconds.

@DrRowe Жыл бұрын

Glad it helped!

@videosafari1 Жыл бұрын

thank you so much for your useful video

@DrRowe Жыл бұрын

Glad it was helpful!

@gilbertmarquez6434 Жыл бұрын

Great video! Love that seated routine

@malakelrez3941 Жыл бұрын

Dr you’re helping me more than you think. Thank you 🙏. 🇱🇧

@DrRowe Жыл бұрын

Glad to hear that, and thanks for watching!

@malakelrez3941 Жыл бұрын

@@DrRowe thank you doctor

@capecrusader5389 Жыл бұрын

Good as always..

@DrRowe Жыл бұрын

Thanks again for watching!

@myla6135 8 ай бұрын

Okay. So how come I never even thought about the pillow case idea? Soooo clever. Thank you. Really, really helpful video altogether.

@yvetteandjorgenlarsen9753 Жыл бұрын

Hey, y'all, Christmas is coming! What can we bless our Good Doc with for his faithful help all year? I looked him up on Google Maps and he has a 5- star rating! I'm not surprised.

@DrRowe Жыл бұрын

Thanks again for supporting us!

@twee4227 Жыл бұрын

Yeah. Wishing I lived in Michigan.

@yvetteandjorgenlarsen9753 Жыл бұрын

@@twee4227 It's easy to look up his work mailing address so you can at least send a Christmas card...

@twee4227 Жыл бұрын

@@yvetteandjorgenlarsen9753 Thanks!!!

@denismateopeofart226 2 ай бұрын

😛🍆 you do it, the rest of the followers will watch . Doc, enjoy! It's on us, in him.

@salty3069 Жыл бұрын

Thank you Doc 🖐🏼

@DrRowe Жыл бұрын

Thanks for watching!

@IntuitiveYakOfAllTrades Жыл бұрын

I’m so glad I found your channel. This is amazing. These are the most effective stretches I’ve ever had. Do you have one for relieving carpal tunnel?

@DrRowe Жыл бұрын

Check out: kzfaq.info/get/bejne/pMWjjLGg3N_ImZc.html

@MegaMusical10 Жыл бұрын

Fantastic!

@DrRowe Жыл бұрын

Thanks so much for watching!

@yvetteandjorgenlarsen9753 Жыл бұрын

This is me lately, so thanks for connecting all the dots.

@DrRowe Жыл бұрын

Please give us an update in a couple of days!

@dianeadamick1405 Жыл бұрын

Thank you for this. I watch as many videos that you post, as possible and always find the education and your example of the moves, very helpful! That said, I have been doing "back extensions" at the gym and side bends on the same equipment (for the QL muscles). I will add the supermans to this as well. My main concern is my lower back. It seems to constantly ache. Seems to be more in the QL part, and especially true on my right side. I hope I am on the right track with all of this. (The back extensions and the QL moves seem to be helping; I will add the stretches and the ball roll as well. Great idea about using a pillowcase for the tennis ball! I, like you stated, find that the little ball rolls out of place easily!) I do see a chiropractor and acupuncturist as my spine is a train wreck from what they think was a traumatic injury to my spine at an early age. My C5 thru T1 is like crunched together, which I gather upset the vertebrae down the line...) THANK YOU!

@DrRowe Жыл бұрын

Thanks for watching!

@twinx350 3 ай бұрын

This describes what I feel every morning. The stretches were amazing! I must have really weak muscles though. I couldn’t even do the strengthening exercise with my arms forward!

@ryanwilson8324 10 ай бұрын

I need to thank you for this great walk thru.. I've had severe lower back pain for over 10 years after a serious snowboarding accident. I have done some disc/ nerve damage and receive multiple epidurals per year. I've done physio many many times but always left with more pain than when I started. Often times when the inflammation is bad I can't even stand up straight. On a whim I decided to research the anatomy of my back pain found the erector spinae and searched on KZfaq.. after trying these stretches I can feel I'm attacking the right muscles and have some immediate relief. I actually have some hope that I can repair some of this damage. Thank you. Liked and subscribed.

@DrRowe 10 ай бұрын

Glad the exercises are helping you, and thanks for subbing!

@chriscynefin966 Жыл бұрын

That pillowcase trick is solid gold, thank you.

@BlackCatFang Жыл бұрын

A bird ran into the window a minute in. Don't make me laugh before the exercise, my back hurts.

@rabcunningham3972 6 ай бұрын

I think it flew into the window 😁.

@dalemass1857 6 ай бұрын

Pillowcase and ball is genius!!! 🔥🙏 thanks again

@EliseGiammanco Жыл бұрын

This desk worker thanks you again!

@DrRowe Жыл бұрын

Thanks again for watching!

@kimyoung3484 Жыл бұрын

Have a great day Sir ❤️

@DrRowe Жыл бұрын

Thanks for watching!

@alrightythen7156 Жыл бұрын

Thank you!

@DrRowe Жыл бұрын

Thanks for watching!

@benbelzer8303 Жыл бұрын

Thank you, this really helps! I didn't realize this region was actually the root of my problems. My weak glutes played a role too. You really helped 😉

@DrRowe Жыл бұрын

Glad it helped!

@benbelzer8303 Жыл бұрын

@@DrRowe Yes, and I just got my massage and woohoo he helped a lot. Prayers answered 🙏

@KAGTVOGA Жыл бұрын

Thank you

@DrRowe Жыл бұрын

Thanks for watching!

@hinajamshaid6499 Жыл бұрын

Hi doc you are amazing.please let me know if you have any video about one side body pain that comes and goes .please mention or tag to me.Bless u .

@krismaly6300 Жыл бұрын

Excellent

@DrRowe Жыл бұрын

Thanks for watching!

@blueeyedbeauty2496 Жыл бұрын

We need some merch that says “only go your comfort level!”😍

@pk8191 11 ай бұрын

Thanks doc 🙏🙏🙏

@DrRowe 11 ай бұрын

Thanks for watching!

@brandonshealy 2 ай бұрын

The pillowcase suggestion is a game changer!

@jms07739 Жыл бұрын

Just in time. The last few weeks have been brutal for me. Thanks very much 💪

@DrRowe Жыл бұрын

Hope these ones help, and please give us an update soon.

@rafaelfloresta6591 Жыл бұрын

Thanks!

@DrRowe Жыл бұрын

Thank you, Rafael, for supporting the channel! - Dr. Rowe -

@chandanaherath9163 Жыл бұрын

Hi Doctor, I have been following your instruction for long time and all works well. This one, I have upper back lefts side ( I think meddle muscle in the picture) more but also running to under shoulder blade . Any thing add to these exercise or does it referred pain. What would be the bet sleeping posture to support these muscles ( avoid pain).

@haydenwilsonx Жыл бұрын

Thanks Doc

@DrRowe Жыл бұрын

Thanks for watching!

@wild_cub_times 7 ай бұрын

Thanks, finally found the correct muscle

@barbbroad7130 9 ай бұрын

Dr. Rowe, excellent video! I have Spinal Stenosis and these exercises are very good, thank you! Do you recommend using a foam roller for massaging the upper and middle back? I have tried it in the past but it’s painful.. I find the ball much more tolerable. If you feel foam rolling is effective for myofascial massage, would you recommend using the ‘softer’/ light compression foam roller ( unfortunately, it’s more expensive than the typical ones)- or just use the ball as you demonstrated?

@siddharthgupta8884 Жыл бұрын

Sir, thank you so much for such an amazing video.... I was having spasm in my erector spinae muscles for past many years, with your exercises I have cured it.... highly indebted to you!!

@DrRowe Жыл бұрын

Thanks so much for watching!

@necmiozgur189 Жыл бұрын

Dr. Rowe you are my guardian angel, totally💯👼👊

@DrRowe Жыл бұрын

Thanks for watching!

@renamedmyselfMyla 10 ай бұрын

Loved this whole video. I think I’m going to have to invent in another pill case. Mine are too luxurious, the threads are such a high quality that the ball was slipping right and left.

@PetrLANDSFELD 7 ай бұрын

heeeeey......absolutely amazing

@JungkookwifeN Жыл бұрын

This channel is a bless 💜💜💜😇🙏

@DrRowe Жыл бұрын

Glad you found the channel, and thanks for watching!

@eringiesler6485 Жыл бұрын

Did anyone notice that a bird ran into the window at 00:49 LOL

@53lillypond Жыл бұрын

Thank you Sir

@DrRowe Жыл бұрын

Thanks for watching!

@53lillypond Жыл бұрын

I'm sharing it to everyone as well.

@jenna7526 5 ай бұрын

Thank you for this video. I have had relentless pain in the exact areas this video describes. I got relief for the first time in a while from watching this but it comes back. Are these methods okay for daily use or should I rest the muscles in between days?

@ewolfbaker Жыл бұрын

Thanks so much for this video! I could hardly stand the pain in my mid pain. The tennis ball in the pillowcase is a smart suggestion. Appreciate the help.

@ewolfbaker Жыл бұрын

Can't find where I can give you a few stars...! ??

@DrRowe Жыл бұрын

KZfaq is different, they have the 'super thanks' feature instead 🙂

@josecarlostorreshernandez4285 Жыл бұрын

Thank you so much for this helpful video! I work a desk job and I was wondering how often do you recommend doing the exercises in your video?

@DrRowe Жыл бұрын

These can be done daily, just take a recovery day as needed.

8 ай бұрын

You are god. Thanks for my back pains

@SH-gd9uq Жыл бұрын

Are there any other stretches aside from the Superman? I wear a colostomy bag and have a hard time laying on my belly.

@mindebrolis9582 Жыл бұрын

Thank you sir a lot! I had a discectomy and was so affraid to bend forwards in last 4 years that my spine is just stuck in over-extension now. Doing these stretches carefully and sowly now. Rounding my back and pulling my head to neck has insane amount of stretch feeling along the spie, mainly around my tailbone

@poobear297 Жыл бұрын

tyvm

@DrRowe Жыл бұрын

Thanks so much for watching!

@mirrorimageproject6611 11 ай бұрын

feels amazing to do after recovering from a strain. how many times per week?

@kanashiibe Жыл бұрын

i was wondering why my back pain was extending down to the bottom..now i know why. Thanks doc!

@thatbuffgamer Ай бұрын

Brother you saved my back I think

@luzarsacdetoro903 Жыл бұрын

Top!

@HayleyClark-hi5dn Жыл бұрын

Before dealing with these muscles is it firstly more important to build a currently v weak core up? I need to work on all muscles and are on following debilitating low back spasm which kept me prone for far too long...now v weak heavy/tightall over and wade through treacle to walk but want an idea of order of importance of muscle groups to build and how quickly can progress. Get v tired doing basic core thk you

@meghnarao1081 Жыл бұрын

Fantastic video! Finally went to a sports med MD and he said one side of my erector spinae is weaker than the other - why might that be? Any exercises you recommend for specifically targeting one side?

@manoliumarius 8 ай бұрын

Hello! How can you tell wether it's my muscles or my spine which cause lumbar area pain after doing romanian deadlifts or squats at the gym?

@PapaVikingCodes Жыл бұрын

This self maintenance is amazing to share. It works!!! I am recovering from some stuff and a few of your videos gave me some really good movements and all low/no gear. Wish you were in CA ha! Cheers and thank you

@DrRowe Жыл бұрын

Come February, I'll wish I was in CA too! Thanks for watching.

@theblackswan723 Жыл бұрын

So what would you recommend for a strain in those muscles?

@jeethusvlog Жыл бұрын

Hai, there I am a nurse, but has back pain and was operated for bilateral core decompression...which exercise I can do for same..

@dantecruz2947 Жыл бұрын

I would like to share a video of my spinae difficulty atleadt i may not be skipping some of the exercises that are not on this video

@p1tchblackprgress 4 ай бұрын

Thank you from the other side of the planet! Great stuff!

@Saaarmbii Жыл бұрын

That bird that flies into the window 😭🤣

@Fun.with.Finance Жыл бұрын

You're my Superman! 🦸🏻

@DrRowe Жыл бұрын

Well thank you, and thanks for watching!

@yvetteandjorgenlarsen9753 Жыл бұрын

I agree! I've received more help from you on KZfaq, and MUCH QUICKER, than I've gotten from most of the therapists I've seen over the years. It's been a long and very expensive 'ride' after getting rear-ended at age 33 and hit head-on at age 53, even though I was driving two of the top safest vehicles, Audi and Subaru. I can't thank you enough, Sir! You help me live mostly pain-free at age 69.

@pitdog913 Жыл бұрын

What's your professional advice on back massagers? Specifically the $30 ones on like Amazon the basic chair ones. Does that do more damage? it feels amazing

@DrRowe Жыл бұрын

If it works, it works. If it doesn’t, have a money back guarantee 🙂

@Enum995 3 ай бұрын

Feel like I pulled something in my mid back the second, chair exercise seemed to give some relief. What others would you suggest that target the same area/move the muscles in a similar way