The One-Side Lower Back Pain Muscle (How to Release It for INSTANT RELIEF)

Рет қаралды 641,678

SpineCare Decompression and Chiropractic Center

Күн бұрын

Dr. Rowe shows how to quickly release tightness and tension in muscles that cause the most pain off to one side of the lower back.
A big contributing factor of lower back pain and discomfort comes from a build up of stress, tension, and tightness in muscles that can lead to painful strain and inflammation.
This video will keep it simple by fixing weakness and tightness in the main muscles that cause pain in this area, especially the glutes, quadratus lumborum, and hip flexors.
Each exercise works a little differently. To get the best results, go through them all and use what gives you the most pain relief.
As a bonus, all of these exercises can be done at home and require no equipment.
Watch now for quick and long-lasting one-side lower back muscle pain relief!
Chapters:
0:00 Intro
0:48 Quadratus Lumborum (QL)
4:25 Glutes
5:50 Hip Flexors
9:17 Erector Spinae
***************************
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.
- AFFILIATE DISCLAIMER -
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#lowerbackpain #lowbackpain #lowerbackpaintreatment

Пікірлер: 524

@DrRowe 5 ай 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!

@user-gd9is4gn8pfantaticshorts 5 ай бұрын

Great exercises thank u from India😊

@robeenero 5 ай бұрын

Do you have anything on strengthening the knees? Coming out of car accident (suffering peripheral neuropathy legs, but no pain any longer, just weakened knees from prolonged unuse.) Back in the gym and trying to offset some of the imbalance as much as possible but don't know exactly how to practice knee strengthening.

@1luv78 5 ай бұрын

I really appreciate your videos. Today was the first day of some relief after watching one of your videos. I am curious if you have any different opinions on SI exercise when you have EDS (hypermobile type), or whether I would be able to just continue these as demonstrated? Thanks!

@joncue0304 5 ай бұрын

St Joe?! I'm in Elkhart, I'm sure I'll be making an appointment soon!! Thanks for the video, I've been having this exact problems for a long time.

@donsmith9081 5 ай бұрын

Try air squats. You might have to help support yourself with TRX handles. If this Hurts-Stop.@@robeenero

@saxon1177 5 ай бұрын

I just tried "The Ballerina" and man, what a nice stretch. My brother saw me doing it and called me "Sissy Boy", so I stretched my arm around his neck and put him in a triangle hold to shut him up. That worked really well, too. Thanks! 😃

@karenk5472 5 ай бұрын

😄😄😄

@charliec2966 5 ай бұрын

PUT ON A DRESS TOO. JOKING. I DID IT TOO. IT HELPED

@jereklami171 3 ай бұрын

If you were able to do that to your brother, your back doesn't seem to be in such a bad shape. 😂

@saxon1177 3 ай бұрын

@@jereklami171 Putting my brother to sleep made me happy. so happy I forgot about my back. Now it's starting to ache. Thanks a lot!

@RedBirds2 5 ай бұрын

Wish id seen this video 3 months ago. Same exercises ive been doing at physical therapy which has cost me thousands of dollars out of pocket. And they say dont go to the internet for medical advice. Would have saved me alot of money.

@Maryvh3oj 2 ай бұрын

That's why they say don't go to the Internet 😂😂😂

@stacylang3685 5 ай бұрын

I am in physical therapy almost 4 months now. And I am getting more relief and improvement from your suggestion. Thanks

@DrRowe 5 ай бұрын

Keep at it and I hope you get a ton of relief!

@MusicbyTomHammer 5 ай бұрын

What I've learned here on this channel is way more helpful than anything I received from a physical therapist - this guy is great! 👍

@andynolan-5497 5 ай бұрын

Iv had pain there for years just about all my muscles tightened up went to physios and chiropractors for years was getting relief but after about 3 days I’d be back to square one , I started doin yoga once a week and after say the 3rd week I really started to notice the difference just about all pain and tightness has gone and keeps getting better just doin one class a week highly recommend it

@User-54631 5 ай бұрын

Some people are just better at their jobs then others

@tempestfaa3769 5 ай бұрын

Yea same

@angelapursley2811 5 ай бұрын

As a Massage Therapist, I thank you and appreciate your videos. I am always better with helping my clients than myself!!!!

@Bleed_Burgundy_Piss_Gold 5 ай бұрын

I’ve been working in a warehouse most of my life and now that I’m finally sitting behind a computer I get back pain!! Thanks for the video

@nobsreports 5 ай бұрын

Hey Dr. Rowe! Great stuff. I'm just up the road in Kalamazoo. I was diagnosed with an arthritic hip about three years ago. My PT gave me a series of stretches and exercises to do. Some of them were the ones in this video or similar. That is when I discovered that the lower back pain on that side was connected directly to my hip. I have been doing my routine for three years and the relief has been incredible. I'll be incorporating a lot of your stuff as well today. Thanks! I would encourage everyone to give these stretches and exercises a try. You won't believe the relief you will get!

@kathrineshaw9901 5 ай бұрын

Thank you soooooooo much. My husband was a great chiropractor; he passed away 5 years ago; you are my go to when i need help. Thank you for your help, you are wonderful.

@samrouz 2 ай бұрын

Sorry ur lost

@PhilMcKee 2 ай бұрын

Been having lower right side back pain, mostly after I wake up, for several years. I have curvature in spine, so thought it was do to aggravated nerves. Started doing your exercises and so far it’s been a miracle. Stiffness and pain are nearly gone and getting better. Thank you so much.

@TheNunakun 5 ай бұрын

As someone who snaps up his back at least 3 times a year, mostly due to inactivity, these activities REALLY helped me. I was a skeptic at first, but was like 'why not?' never felt these stretches in my life, and I was a wrestler back in the day. Big Kudos to the doctor. I'll be persistent with my stretches and help spread the word. Thank you.

@user-ff8sv9xc6t 5 ай бұрын

Dr. Row, god bless you for your willingness to help others. My backs feels so much better just after one session of these exercises. Please keep the videos coming, you have a gift that needs to be shared. ❤

@susanneharris8241 5 ай бұрын

Dr. Rowe, I have turned to your videos when I have persistent aches and pains, and they are wonderful. Very helpful indeed! As a yoga and pilates teacher, as well as somatic yoga student, I had encountered all the above exercises before. But lining them up the way you did in this video was what made them so effective as a sequence! Thank you! This really helped!

@wtan5814 5 ай бұрын

Thank you again Dr Rowe! God bless you!

@dianabertonazzi9604 2 ай бұрын

I had one-sided back pain this week and it was getting worse. I stumbled upon you video and almost instant relief! I will be doing these exercises daily and watch more of your videos. I thank you so so much!

@ranjitntu 5 ай бұрын

How can one not subscribe to this channel? This is years of knowledge given out for free and I am sure its helped so many of us. Personally, I am passing on this wealth of knowledge to my mom who is going through these issues. Thanks Dr.Rowe!!

@riku4047 2 ай бұрын

@DrRowe I had a pretty bad one sided lower back/glute pain for about a week here. It was limiting and bothering my everyday life. I combined these movements, the McKenzie method and weight training in the gym. I no longer have that back pain. It's almost completely gone! I will continue doing these for a week or so after my back is completely pain free. Especially the first exercise was extraordinary. I did it once and it gave me immediate feedback and relief. I want to thank you for helping me! Basic work (stretching, activating and weight training) and no shortcuts or 'bs'. Just amazing! Thank you!!

@craigshambaugh8410 3 ай бұрын

U nailed it! I’ve had unilateral, lower thorax pain for 8-9 months. Six week of PT didn’t bring any improvement. This set of exercises has made a world of difference. Now, it’s tolerable and not restricting my daily activities. THANK YOU!

@tahoetwin 5 ай бұрын

Thank you, just yesterday I was having Rt side lower back pain. incredible timing on releasing this video.

@jacquelineparris7253 5 ай бұрын

Thank you Dr. Rowe your help is greatly appreciated!

@mel4887 5 ай бұрын

Always find great suggestions from Dr Rowe. Thank you!

@TheMadonnasummer 5 ай бұрын

I have checked out many PT instructors on KZfaq and you by far are the most amazing teacher. Thank you a million. I just had surgery on my back. I wish I would’ve found this one before but as a rehab exercise , I think it is going to be very beneficial. Thank you 🙏🏼🤩✨💜

@user-su1iv3zr9w 2 ай бұрын

You must have helped a great number of people. Thank you for sharing this invaluable information. You are incredible!

@lorraineann5956 5 ай бұрын

This popped up on my feed and figured I'd give it a try. I suffer from arthritis in my hips and back. I did the cross leg stretch and the step exercise and it felt amazing. Definitely going to continue them. Thanks so much for posting.

@idsavo 4 ай бұрын

My dearest person in here helping once again!

@CrackAddictz 5 ай бұрын

Great set of exercises, thank you for the suggestions!

@johnkurtz2691 5 ай бұрын

Just started a mens yoga series & boy did it change my perception of yoga & stretching. Nothing worse than untrained core muscles, especially as we age. I had my spine aligned at the chiropractor for the 1st time at 50. I could not believe how torqued it was just from all the thrills & spills of normal life! best decision I ever made. Glad I found your channel.

@kicsivacak 5 ай бұрын

You are the best. I used many of your exercises 4 different pains and all worked. Magical. Thank you 4 d work u do

@johnk1984 24 күн бұрын

Very helpful video! 20 years + of discomfort / extreme discomfort, now considerably better. Thanks!

@huh4324 5 ай бұрын

Dr Rowe I have wanted you for more than a yr now and I have found so much relief from your tips. Thank you so much!

@DrRowe 5 ай бұрын

Great to hear!

@oppenheimerroberta7440 4 ай бұрын

I am doing lots of sports and a few years ago the right side of my lower back just started to become more and more stiff. I was only be able to "crack" my back only turning one side, my other side was just so hard to move and it was not loose enough to crack which really irritated me. A month ago I was lifting weight and hurt my back really bad, I was afraid it will never heal again. I found your video and even after doing it first it felt really good. Today I woke up with no pain which was shocking because I usually wake up like my back was beaten up... and also today I managed to crack the stiff side of my lower back first time in years! It feels so loose and so free, like I just got back my flexibility and my young back. I am so thankful. I was definitelly not value enough my back when I was younger, now that I got it back I will remember to do these excercises because I know how ot feeld to have back problem akd it is really deoressing...

@archieangel82 4 ай бұрын

Wow!!! Thank you SO much for this! My lower right side has been killing me, and within minutes of starting these exercises, the pain started to diminish significantly. Thank you SO much! Will definitely keep repeating!

@dk4885 3 ай бұрын

Amazing! Thank You! Have been having one-sided lower back, hip and groin pain for the last week after lifting something improperly. Have started just today doing a few of your exercises and stretches and already feeling a lot of relief and much more mobility!

@elizastar1973 5 ай бұрын

Well, not only do our phones listen to us, our PCs can read our minds. I'm subscribed to so many channels, I cannot remember them all. I've been having annoying lower back one side pain for a week and I was desperately trying to remember this channel and before I could start looking you up, amazingly, as soon as I opened KZfaq, there you were. Thank God.

@whatever-ql5ns 2 ай бұрын

Save it

@user-gz7xy9yf5i 5 ай бұрын

These exercises have improved my mobility immensely. Thank you so much

@takarachi6858 2 ай бұрын

I LOVE THIS GUY!! EVERY TIME I HAVE ANY TYPE OF PAIN I LOOK FOR HIM! IT ALWAYS MAKES MY PAIN GO AWAY

@amg595 5 ай бұрын

I appreciate your useful information to help with my ongoing back pain ! Take care

@mirsadmemic5863 25 күн бұрын

Sometimes talk too much but must say this is beautiful, on first excersise fill my hip adjusting him self. Great job

@garyjohnson7720 5 ай бұрын

Excellent exercises! Dr Rowe's explanations are clear and easy to follow.

@ItCantRainForever2 Ай бұрын

You always got the best tricks up your sleeve. Thank you so much.

@Justin-qh8zn 5 ай бұрын

Thanks 🙏 I tried this today and already feel a lot better so will continue the exercises daily

@momo-uy8gc 2 ай бұрын

Thank you. Your videos have helped me streach. I just turned 45 and I have fallen off a ladder and currently a bike. Both same side. I needed these videos.

@rafaljucewicz6928 3 ай бұрын

Thank you for sharing, exactly what I was looking for, after few minutes of exercise I was relieved of pain.I will add your exercises to my daily routine as it it’s amazing. 6 months I am suffering one sided pain.

@darren1922 5 ай бұрын

I got instant relief from the ballerina stretch! Thank you Dr. Rowe!

@BlockBlockyBlock Ай бұрын

Muchas gracias Dr usted ha salvado mi vida con estos ejercicios que forlorn tenía y con solo sus ejercicios he mejorado Muchas gracias y bendiciones para usted .

@judithmoore8692 5 ай бұрын

I was not looking for it, but came across your video. This is the exact issue I have been dealing with for several months. Started to see a chiropractor here in Saint Petersburg Florida USA. He gave me much needed adjustments as well as similar exercises. Seeing the videos and diagrams are so helpful.. it helps me to see where and why I am in pain. Thanks so much! I’ll spread the word of your video. 🥰🌴🦩

@reneejohnson5041 5 ай бұрын

Thanks so much! This focuses on my targeted area of consistent pain. Saving me a tip to the Ortho dr. I knew I just needed some PT. This helps SO much!

@michellenguyen8924 5 ай бұрын

Thank you for all your videos! They always give me immediate relief! Truly appreciate it! 😊

@karenk5472 5 ай бұрын

Just completed every exercise in this video! I get one-sided pain on rt side of gluteus/low back frequently. I feel so relaxed now after those good stetches 😊

@icyhot4663 5 ай бұрын

Dr. M. Rowe, you are worth more than silver & gold!!! Thank you for all you do to help & uplift our mind, body & soul. God bless!!!

@DrRowe 5 ай бұрын

Thank you and thanks for watching!

@CatNaps33 2 ай бұрын

I appreciate you so much for posting your techniques. They have helped me greatly. Thank you sir.

@adierojas10 27 күн бұрын

Wow thank you so much, I’m currently pregnant. I’ve had lower back pain for years but never this bad. These stretches all brought instant relief. This video was very informative as well with the diagrams. I’m so glad it’s only a muscle issue and not something more serious like I’ve always thought. Thank you so much for posting this. I seriously can not thank you enough 😭

@kevinbyrd7042 5 ай бұрын

I’m a Active Duty Artillery men with 11years of service and still serving trying to make it to 20. I benefit ALOT from this video !!!! I felt immediate relief 🥲 ❤

@cyndilu9 5 ай бұрын

Thank you so much Dr Rowe ❤🙏👏👏👏👏. So helpful

@jep1103 5 ай бұрын

Just pulled my right lower back three days ago picking a towel up from the floor, glad I found this hopefully will sort me out.

@gianlonewolf9234 4 ай бұрын

This is just perfect. i have lower back pain and after trying this, I feel better. and it exposed my weakness. Thank you!!!

@elemis2826 5 ай бұрын

Great video!! Thank you

@meganboesch7078 5 ай бұрын

I can't believe this targets the pain I've had for over a year AND you're in St. Joe! That's where i grew up and my now-retired chiro and family friend comes to see you. Thanks for all your help.

@DrRowe 5 ай бұрын

Small world!

@budshatto3683 4 ай бұрын

Had a very sore left lower back. Used these exercises to get some relief. I'll continue to work through this series of exercises until I'm pain free. Thanks again Dr Rowe!

@itslethalbro 5 ай бұрын

This helped after a road trip. Ty Dr. Rowe for another great video :)

@minimutt1000 5 ай бұрын

That helped some. I have hope and will continue. Thank you.

@tessjones5987 5 ай бұрын

Excellent detail and protocols. Patient and positive.

@bazabollox 5 ай бұрын

Just tried the exercises & instant relief! Thanks man, I've been doing all sorts of stretches for years to try & relieve this pain after swinging a golf club. You may be the angel from heaven. Thanks again 👍😎🙏

@condoonsixthavenue8060 3 ай бұрын

Excellent exercises for the issue I have. Thank you!

@johnjones6964 2 ай бұрын

Thank you so much! these exercises truly did provide instant relieve to my one-sided back pain.

@alejandradominguez3102 5 ай бұрын

Thanks so much for these exercises. I have the pain exactly as you show. God bless you Doctor

@MARGARETMARUMBA-bg4di 5 ай бұрын

Was having lower back pains,thanks!

@kanthiwijenayake6172 2 күн бұрын

Very useful thank you

@andregouvea1866 5 ай бұрын

Hy, I live in Brazil, Thank you so much. Your vídeos are helping to get better about back pains. Thank you

@Vangie759 5 ай бұрын

I have the back pain on my right side today!! I’m trying these!! TY!

@atharchaudhry5725 5 ай бұрын

Amazing 😊 very subtle but pinpointed stretches you suggested 👏

@iansummers6956 22 күн бұрын

Thanks sooooo much you explained exactly what was happening to me and did everything 😊in video now I feel normal again so will keep them up😊❤

@loganlee923 5 ай бұрын

I suffer from SOMATIC Tinnitus and the first training helped me alot, Thanks Dr Rowe

@DavidBoe 3 ай бұрын

Thank you so much! I had severe lower back pain on the right side. (This makes sense especially because I have a bum left knee… so of course, my right side gets overworked). It was so bad that I worried that I might have appendicitis! But when I tried your exercises and stretches in this and other videos, I found an immediate benefit exactly where the pain was! I’m really glad I found your videos and I thank you deeply for your work. I have unfortunately found that if you go to a doctor (especially a surgeon) with symptoms of pain, that it can be too easy to overlook other remedies and just start cutting. (I have long regretted having back surgery when I was younger.) This is so much better!

@gyanibastola6729 14 күн бұрын

Very useful!!

@gwenwagner8428 5 ай бұрын

Thank you so much for this needed one on one physical therapy exercise appointment. A registered nurse here from Tennessee awaiting to get into an orthopedic appointment for a prescription for Physical Therapy Treatment . You are a God Send! Exactly what I needed to help this one sided muscle back pain. Thanking God for your help today

@DrRowe 5 ай бұрын

Hope the exercises help you and thanks for watching!

@samwise6295 5 ай бұрын

Thank you. This really helped and very timely

@user-zh5cz6kz1m 5 ай бұрын

I can listen to Dr Rowe over and over. Such a great voice plus so easy to understand. Any exercise routines? I would definitely follow along.

@rectosevilla3665 5 ай бұрын

I have that issue on me for the past week and i difinitely try this

@karthikraman116 4 ай бұрын

Thanks a lot. I needed this video so much 🙏

@chrisw7828 9 күн бұрын

thank you

@marshapeckham1454 Ай бұрын

Thank you! Your vids are so helpful!

@ahmadafridi5822 Ай бұрын

Very good exercises. I'll be trying those as i am suffering from one sided back pain....

@LeviteSpiritShine 5 ай бұрын

❤I need this so often during the month!!!

@Tina-do8yx 2 ай бұрын

Instant relief !!! Thank you, well done !!!

@pioter3124 21 күн бұрын

Besides the beautiful and magical performance of Emma and the orchestra, i'm very happy with how this video was taken. Just Emma, full size. It's beautiful to follow all her facial expressions during the song❤❤.

@fionacox1922 5 ай бұрын

I have this all the time, because I have Scoliosis. I find your videos very helpful 👍🏻

@MA-P1978 5 ай бұрын

Dr. Rowe, I’ve been a KZfaq fan for quite a while now. Thank you for caring & sharing your knowledge with us. I’m suffering from a weak lower back and yrs of sciatica left pain, L4-L5. This should help stabilize a lot. Tks

@DrRowe 5 ай бұрын

Happy to help and keep at it! 💪

@lisaniermann6543 5 ай бұрын

Perfect timing - I've been dealing with this over the last couple weeks. Too much sitting at my job. Thank you Dr Rowe!

@DrRowe 5 ай бұрын

Hope the exercises help and thanks for watching!

@Xiroi87 5 ай бұрын

Same here!

@anonymousanonymous-tw3wm 3 ай бұрын

Its crazy how sitting causes this. I have to get moving again 😀

@mandst5466 5 ай бұрын

Excellent advice, thank you !

@peacefulheart9348 5 ай бұрын

I’ve had troubles with my right side off and on for most my life and this popped up. It really shows up when I was younger and very active and loved to exercise and dance. Definitely going to do these to see if they help. I have one hip higher than the other by about an inch I was told many years ago that I have some scoliosis and that my lower spine is slightly curved. It seems to get aggravated when I do a lot of walking especially on uneven ground. I love to exercise and don’t want to give up on it. Thank You, you have a lot of informative videos that I really appreciate.

@timtimtalks1168 Күн бұрын

Thank you for the video, I got instant pain relief after doing all exercises but pain came back after few hours. I’ll be doing these exercises daily to strengthen my back so pain goes away forever

@sherry8709 2 ай бұрын

Thank you Dr. Rowe for making these excellent videos ! I felt an instant release. Thank you!!!

@DrRowe 2 ай бұрын

Wonderful!

@GPZ_Biker 5 ай бұрын

I felt a difference straught away. Thank you

@jessgadd3584 Ай бұрын

I’m going to start doing these. I’ve had horrible psoa pain for 4 years

@lukeheffo4575 5 ай бұрын

Thanks legend! Great channel

@MsRelative 3 ай бұрын

Aaaah thank yku.I have secondary low back one sided pain from a hip ski injry Got instant relief. Thank you

@lengooi6125 5 ай бұрын

Wow, the ballerina stance really worked very well. I had this lower back pain for days and a few streches and it is gone. Thank you so very much

@toddg.2638 5 ай бұрын

Hi Dr. Rowe. I've tried a lot of stretching and exercises for my one sided lower back pain. I think my pain is SI joint related (tight hips). Nothing worked until I did the following. In the pushup position, I placed one leg under and across, then I lowered my hip towards the floor. Anyways, probably not advised for all, but for what it's worth, thought I'd pass this along. I always enjoy watching your videos. They have sure helped me over the years. Best.