The Hidden Cause of Gluteal Tendonitis (and Exercises to Treat)

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Күн бұрын

Learn why the lower back is an often missed underlying cause of Gluteal Tendonitis/Tendinopathy and some simple exercises to do alongside your general rehabilitation program.
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#glutealtendonitis #glutepain #backrelated

Пікірлер: 412

@YourWellnessNerd 3 жыл бұрын

How is your hip pain? Let me know! Also, please consider subscribing and check out my thoughts on a range of common issues here: yourwellnessnerd.com/

@margaridarodrigues7667 2 жыл бұрын

Hii!! I definitely need help, this pain (that has been here for more than a year) is really making me sad and frustrated. And I have worked with so many physiotherapists that do not address it correctly.. or at least I don't feel any improvements, as the pain always comes back eventually. This makes me so sad, it started when I was 24y and after all this time I still couldn't come back to my big runnings, or weight training. Do you give any online consultation? :)

@stepha7179 Жыл бұрын

Is the foam roll exercise releasing the quadratus lumborum muscle? It is amazing how tight and tender this area is, particularly on the left side.

@Rick_Johnson82 Жыл бұрын

I’m a floor installer. Of 22 years. I’m 40. Man, I got that ache under my butt. My inner thigh and my Achilles’ tendons. Off and on of course. It all started with having a sore back before I started this job.

@alanajones109 Жыл бұрын

Thank you! This has saved me!

@YourWellnessNerd 5 ай бұрын

Hi Margarida! Apologies for the VERY late reply. How are things now a year down the track? Hope they've settled! Hopefully it's not needed anymore, but I am now giving online consultations :)

@denisescott34 7 ай бұрын

I see you posted this video several years ago, so I hope you still check for comments. I just wanted to say thank you from the bottom of my heart for this information!! I, like one of the commenters I read, had tears of joy as I watched. I have been suffering severe, debilitating hip pain for about 5 months. An MRI confirmed gluteal tendinopathy. The pain is quite severe and has left me essentially homebound. I have done much research on line and tried several different exercises, but the pain was just intolerable. I noticed within the past week or so that the back muscles on that side were spasming - in the exact spot you identified. I knew there must be a connection, and now I understand. I'm so grateful for the information and am really, really hopeful that I've at least found a way to get things going in the right direction. Thanks again. (And by the way, those shorts are so cute! 🙂)

@YourWellnessNerd 7 ай бұрын

Glad it may have helped Denise! I hope things start progressing really quickly for you! 🩳

@katehazell5045 7 ай бұрын

I've been suffering with this for twenty years and I actually cried with joy watching this video. Thank you so much for your wisdom! I cannot express my appreciation enough 🙏🙌⭐

@YourWellnessNerd 7 ай бұрын

Really hope it helps Kate!

@katehazell5045 7 ай бұрын

@@YourWellnessNerd Thank you ☺️

@NarrowPathDiaries 3 ай бұрын

Have you gotten relief?

@jessicacromar 3 жыл бұрын

Excellent explanation of how the mid-back is connected with the tendons. I had a back injury several months ago that "apparently" cleared up in a few weeks only to be replaced with the tendonpathy pain. This was good insight to help me understand how the two areas are connected and need to both be treated.

@toddmayta7615 3 жыл бұрын

Great video. I'm going to start using your exercises in my routine.

@mariantague9705 19 сағат бұрын

I'm so pleased I found this post. Such an articulate and comprehensive tutorial...just what I needed. Thank you

@YourWellnessNerd Сағат бұрын

Glad it resonated with you Marian!

@karinlester3066 4 ай бұрын

Finding this in 2024. Thank you! It immediately helped.

@YourWellnessNerd 4 ай бұрын

Great to hear Karin!

@dahlalice4372 2 жыл бұрын

Finally! Someone who understands what I’m going through. I told my hubbie I felt I was turning into a “C” with my posture and didn’t understand the connection with this hip pain. I’ve been through so many docs and therapies and even shots. The last doc told me he had no clue what I had and he had nothing for me!?! Thank you for this informative video!

@YourWellnessNerd 2 жыл бұрын

Hope it helps your hip!

@BGCDOG 2 жыл бұрын

I can agree with you..This guy nailed down exactly what I believe I'm struggling with...I just had an xray & was diagnosed with Glutial tendinitis on top of having lower back issues. This video is extremely informative..

@caddyzig 11 ай бұрын

Thank you very much for this video. I learned a lot of helpful things!

@gk51171 Жыл бұрын

very nice video. Even hearing your voice and how you explain all those mechanics of the body made me feel better. Take care, always! And keep up the nice work

@YourWellnessNerd Жыл бұрын

Appreciate the kind words! Hope it really helps you settle things down!

@Weightlosscoach007 Жыл бұрын

Great information presented in a relaxed and easy to follow way. I particularly liked how you connected lower back pain dysfunction as the potential route cause for gluteal pain and how not resolving it may impair correct gluteal function. Thank you👍

@YourWellnessNerd Жыл бұрын

Glad to hear it hopefully made some sense mate!

@warningshotpodcast Жыл бұрын

Amazing information. You have a very in depth and systematic understanding and can convey it clearly. Not easy to find. Thank you!

@YourWellnessNerd Жыл бұрын

Appreciate it mate, hopefully it helps you in some way!

@carolpsaila3272 3 жыл бұрын

Thank you for this video. Your explanation was a piece that I did not have and very helpful. I have been dealing with this pain and problems with my hip for many years and can never understand why it continues to come back. What you explained in this video makes a lot of sense to me.

@YourWellnessNerd 3 жыл бұрын

Appreciate it Carol! Absolute best of luck with your recovery and I hope its the missing piece!

@tanyagosling4315 Жыл бұрын

Care worker and student nurse here that has done a lot of manual handling over the past 5 years . I was looking to do some morning stretches to increase flexibility after decreased activity after an injury over time has caused my body to become stiff. I then found this one that spiked my interest as I’ve had pain in my hip since Xmas since being dumped by a wave that took my leg out to one side. I can feel an area in my spine that is stiff on the opposite side to my hip pain. This video makes sense of something I had a lot of trouble finding a solution to. Continue these stretches to increase flexibility and using this rolled up towel technique to alleviate my hip pain, thank you so much. I’ll be keeping an eye on your channel for tips to assist in future.

@YourWellnessNerd Жыл бұрын

Great to hear Tanya! Hopefully you can sort it out long term!

@lauralilly4393 Ай бұрын

I'm so glad I found you! Have been suffering with debilitating left hip pain from Glute Med Tendonitis/Bursitis for about a month now with little relief from PT, Chiro, Massage. I've had to take about a month off from running and am training for a half marathon this Summer, but have not changed anything recently and have not been overdoing it, so this injury kind of came out of nowhere. But I hurt my left lower/mid back injury (10 yrs ago) and had a flare up of my old injury due to my work as an RN... and I know my posture is horrible. This makes so much sense! Thank you so much for sharing this- you have saved my training!

@YourWellnessNerd Ай бұрын

Glad you found it helpful Laura!!!

@tracypaton8668 3 жыл бұрын

Just diagnosed, been doing Pilates stretches advised by PT for last 18 months. Pain is def worse in lower back through to hip, as a Nurse this pain is chronic now, luckily have managed to keep going at work. Have been given more exercises to do which only really help for an hour or so. Up every few hours overnight to stretch out, pain wakens me. I’m so tired of it, but, your video has given me hope! Thank you 🙏🏻 I’m off to try rolled up towel until i can get a roller. Thank you for sharing your knowledge🙏🏻

@YourWellnessNerd 3 жыл бұрын

Appreciate you letting me know Tracy! I genuinely hope some of these ideas are the missing piece for you! Let me know how you go!

@mrsfoss3368 11 ай бұрын

I've had this for over a year! I'm going to watch and follow!

@YourWellnessNerd 11 ай бұрын

Hope it helps!

@sarahkimbrough8498 3 жыл бұрын

You gave me more explanation than my doctor did. I believe you are 100% correct that my back has caused the hip pain. I'm trying this immediately 😆

@YourWellnessNerd 3 жыл бұрын

Glad it resonated with you Sarah! Hope the exercises help compliment what you're already doing!

@susangooge5311 Жыл бұрын

both of your suggestions really helped my pain decrease!!

@YourWellnessNerd Жыл бұрын

Amazing Susan! Hopefully it helps it go away over time!

@ItsMe-us8qp 10 ай бұрын

Thank you! Have used tennis ball for long time but explanation and suggestions helpful. God bless!

@xezerik62 Жыл бұрын

this sounds exactly like what i have going on, hip and knee issues with the tendons from the glute down the adductor, and an ache in my mid back below the ribs. i always have slouched posture and even chiropractic has not yet fixed this, so this video is just what i needed. thanks for helping me understand my issue

@YourWellnessNerd Жыл бұрын

Great to hear its hopefully helped you a little!

@mmcbride123 Жыл бұрын

Wow! Thank you so much. What a difference in my range of motion. Now I just need to assess my groin muscles.

@ValerieOverton Жыл бұрын

Fantastically helpful. Very grateful.

@YourWellnessNerd Жыл бұрын

Awesome Valerie! Gald it hopefully helped in some way!

@alanpascoe5821 Жыл бұрын

Helpful, thank you. Clearly explained the connection between spine & hip/gluteal.

@YourWellnessNerd Жыл бұрын

I hope it helped in some way Alan!

@theflynns9783 3 жыл бұрын

I have had this for 4 yrs, going to physio, and osteos, spent hundreds, and this is the first time someone has talked about the back. My back is always sore as well. This makes so much sense. Thank you so much. I will try these exercises. Is there anything else I can do?

@YourWellnessNerd 3 жыл бұрын

Not a problem Elaine! I can't give specific advice, but the three main pillars of settling most dysfunction is mobilizing the stiffness, adding strength and putting it into a better position. For the back that generally means loosening up those stiff back areas, adding some core strength and obsessing over better sitting postural habits. Hope that helps!

@alanajones109 Жыл бұрын

This has helped so much already! What do you suggest as the next steps when I have done this every day for weeks, and only small imrpovements have been felt? Also do you have suggestions for progression - like how to start working out again?

@katherineroelofs5277 3 жыл бұрын

Right on the money! I've had mild gluteal tendonitis for a few years, as an amateur runner. Recently, have gotten more serious about fixing it. For 2-3 months I've worked on the tendon recovery (avoid loading in stretched position, & slowly re-build strength), but only moderate improvements. With the foam roller exercise suggested, it's clear my left back is super tight. Thanks! Will see how it does!

@YourWellnessNerd 3 жыл бұрын

Brilliant to hear! I'd love to hear how you go!

@lexlux777 Жыл бұрын

How'd it go?

@lauriegauthier4445 16 күн бұрын

Thanks for video!

@cynthialorrain9994 3 жыл бұрын

Great video! I have a bulging L4/5 S1 disk, tear in r hip labrum, tendinopathy in glute med and min. PT hasn't helped much. I'm having a RFA on my low back this week. Your connection with the back/hip makes sense.

@YourWellnessNerd 3 жыл бұрын

Appreciate it Cynthia! Hopefully the video helps give you some added things to focus on!

@jodipetersen909 Жыл бұрын

This is me!!! Has anything worked for you??

@meganmatt 3 жыл бұрын

Wow!! I am so glad I found this video. Really been struggling with this exact problem (experiencing the hip pain on the right hand side with the back pain) after having had several therapy sessions with different therapists I never once got given advice for my back..they all suggest glute bridge raises for a weak glute! I exercise every day, but have a desk job which I now balance with a standing desk because of all the sitting and pain (which doesn’t help the posture either). I have three different types of rollers and have tried all types of videos to relief pain..which doesn’t really fix the root cause. These exercises seems to be the way to go and I have tried the first one without a pillow only to find my entire body coming alive and feeling pain yet relief when applying on the right areas. Can you let me know how long these exercises should last? I did a few mins, so not sure if I should do this once a day or more often? Thanks again for making this video!

@YourWellnessNerd 3 жыл бұрын

Glad to hear its hit the spot! The exercises can be done as often as you feel you need to for as long as you need to given how tender they might feel.

@SarahArnoldTheAccidentalArtist 6 ай бұрын

Thank you, this information was beneficial as it added more information to what my PT has told me. I will try the releases to provide better access to glute med exercises. I always knew there was a connection between my 9-year QL pain and now for 1.5 years the additional glute med pain!

@YourWellnessNerd 6 ай бұрын

Hope it helps Sarah! Best of luck!

@kylysheldon8549 2 жыл бұрын

Thank you so much for this video. I have been suffering for months. This was the only thing that helped. After doing it for a few weeks whenever the pain was bothering me, I am now almost 100% recovered :D

@YourWellnessNerd 2 жыл бұрын

Amazing Kyly! Thanks got letting me know! It's great that you're able to find those connecting low back areas as well. Have you also been super conscious of your sitting postures too?

@kylysheldon8549 2 жыл бұрын

@@YourWellnessNerd I haven't actually O_O Thanks for reminding me, my sitting posture is terrible :( I'll be more aware from now on.

@thaiisbraaga 2 жыл бұрын

How long had you been suffering from it? How are you now?

@kylysheldon8549 2 жыл бұрын

@@thaiisbraaga I've been suffering since January. Now it's pretty much gone. If I feel a tiny tinge now and then, I use the ball and it's good again.

@davidrodgers6939 Жыл бұрын

Very helpful explanation. Will give it a shot.

@YourWellnessNerd Жыл бұрын

Hope it helps David!

@theresafairman6885 2 ай бұрын

This is me! I thought that tightness in my back (exactly where you said it would be) was a totally different issue to my glute / hip pain. This makes so much sense!

@YourWellnessNerd 2 ай бұрын

Hopefully it helps sort things out for you Theresa!

@petralins6716 2 жыл бұрын

This is so great! I've been looking for some exercises for what I think is exactly this issue. I had NO idea it could be my back because like you said we don't always have pain there but when I got down on my foam roller, wow, it was tight! Sheesh! Could you maybe give some good strengthening ideas for getting back into running for this injury? That's where I'm currently at with this. Thank you so much for this information.

@YourWellnessNerd 2 жыл бұрын

A pleasure Petra! Hope it helps! Basic core strength like a plank and basic squats with potentially a boot band work well for this once those symptoms settle down for most people!

@humanresetproject 3 жыл бұрын

How good was this video!! I intuitively felt it was my lower back that triggered my GT but not many talk about this, I am 52 and going through peri-menopause with LBP that started a few weeks ago, fairly healthy doing strength and HR training 6 days a week. Your advice really made sense to me because it definitely wasn't from glute weakness. I'm off to do those exercises you've shown and will come back to you with feedback for sure, thank you so much!!! 😊🙏🏼❤️

@YourWellnessNerd 3 жыл бұрын

Wondeful to hear it resonated with you! Definitely let me know how you go with it!

@humanresetproject 3 жыл бұрын

@@YourWellnessNerd absolutely! Thanks again 😊

@humanresetproject 3 жыл бұрын

@@YourWellnessNerd It took me ages to find your video again but it was worth it because you helped me so much and I wanted to update you on my issue... well it's no more 💪🏽... After the first session of rolling and using the ball I was 90% better.. then within 3 days all gone!! That was after 6 weeks of pretty bad aches and pains and your exercises were the only thing I did differently. So A BIG THANK YOU!! Look forward to your future videos and to support your work 🙏🏼❤️😊

@petralins6716 2 жыл бұрын

The stupid menopause! I read that could be a cause of this stupid problem too! I swear, us women and these period problems! Gah!

@thaiisbraaga 2 жыл бұрын

@@humanresetproject How are you today?

@jamescalcandis1625 Жыл бұрын

Thank you for all you are doing. I am trying to avoid a hip replacement. I need to relieve tightened and painful pressure points front and side. Thank You

@YourWellnessNerd Жыл бұрын

I hope the video helps with your quest to avoid a hip replacement!!

@randybarton5936 3 жыл бұрын

Thanks for your insight

@YourWellnessNerd 3 жыл бұрын

Hope it helps Randy!!

@holliepeterson1505 Ай бұрын

Awesome video, thank u. I hope these make a difference for me.

@YourWellnessNerd Ай бұрын

I hope they help too Hollie! Feel free to let me know how it goes!

@lisamackinnon8310 7 ай бұрын

I am so grateful for this video. I have been suffering with this for like 6 years. I have done everything like you said being bounced around. I have just recently been told by a physiotherapist that it is this. Thank god I finally have a proven reason not just a guess. I have been told to basically quit being lazy and walk more. I am very active and independent and stubborn so being categorized as lazy is very frustrating. My body just couldn’t keep up to what I want to do. So this diagnosis is so amazing as my hip is moving out of the socket or whatever. This explains why it hasn’t gotten better over the years. I do exercises just not what targets this issue. I have done everything to help with symptoms just not the root cause. This is an amazing video. 😊

@YourWellnessNerd 7 ай бұрын

Hope it’s helpful Lisa! Good luck with your recovery!

@carolweaver3269 7 ай бұрын

@@YourWellnessNerd 'Same problem here'. Only not anyone has targeted this situation! I never heard of it before now, and am so thankful. I have had one surgery after another, the spine discs and one hip and now another hip and he Orthopedic wanted to do the second hip on my last visit to his office, immediately after the hip surgery! I am in my early 70's and in so much pain and Whtie count low and other problems, and so surgery is not even the best for me. I could not handle surgery that quick This pain gets worse and worse, and I am active, but the pain is truly horrid now. TY so much for this. Wil try it. I used to dance and taught once many years ago and all at once I am not able as am afraid! It just is too painful. People had trouble keeping up with me as was so busy and for many ears it is hard for me to keep up with my mind at all! TY so much as this is exactly where the pain is, it seems.

@YourWellnessNerd 7 ай бұрын

@@carolweaver3269 Good luck Carol!

@carolweaver3269 7 ай бұрын

@@YourWellnessNerd Thank you, Grant. TY for doing this video!

@YourWellnessNerd 7 ай бұрын

@@carolweaver3269 you’re welcome!

@AbdifataahkhaliifKhaliif 3 ай бұрын

Thank you so much Dr.

@YourWellnessNerd 3 ай бұрын

You’re welcome mate! I’m not a doctor, but I am an Australian Physiotherapist!

@cwiehle0 3 жыл бұрын

Hey sir, thank you for this. I’ve been struggling with tight dysfunctional left glutes for quite some time. It’s gotten so bad that I quit cycling to try and figure this out. I often get dry needled in my hams and glutes, But never really focused on the low back because everyone always says not to foam roll it. I just spent about 10 minutes doing what you said and I feel really good right now and hip hinge is much improved so I can’t speak for long-term but for now I am going to add this to my daily regimen.

@YourWellnessNerd 3 жыл бұрын

Great to hear Chris! The long game means we need to continuously assess how well we position our back during the things we do most often (ie, sitting etc). If we're working hard on improving those glutes, but continue to slouch/hinge through the section of our back that asks them to tighten in the first place, we might find it hard to solve it completely. Easy in theory but obviously annoying to put in to practice :)

@cwiehle0 3 жыл бұрын

Your Wellness Nerd Yes, I’ve become quite a posture and movement nerd.

@YourWellnessNerd 3 жыл бұрын

@@cwiehle0 Nice!

@rontripodi7940 5 ай бұрын

There are a lot of therapists out there, u are the first one to address the back, I know that is where all of my pain is coming from and my back is really not that stiff, been doing therapy for 10 weeks, I believe this will sent it all over the top, will report back with the results in 4 weeks!

@YourWellnessNerd 5 ай бұрын

I just post about what I find really helpful clinically Ron, hope it helps you in some way too!

@souwester3306 4 ай бұрын

update?

@johnkrazzki6492 2 жыл бұрын

I have chronic problems on my righ side: diagnosed with SC joint issues on that side, a very stiff lower back on the right; tight glutes and gluteal tendonitis on the right side, too. Just strenghtening the right abductors doesn't cut it for me because of the tightness. Something as simple as loosening up the right glute med region with the ball feels amazing and I will incorporate it into my "rehab" program. Thanks.

@YourWellnessNerd 2 жыл бұрын

Glad to hear it's helpful John! Hope it settles soon!

@gk51171 Жыл бұрын

I did what you proposed and I am almost completely 100% again, after almost 3 weeks of pain. Thank you so much!

@YourWellnessNerd Жыл бұрын

Amazing! Great to hear things have helped!

@elmalloc Жыл бұрын

9months of pain here, wish I had only 3 weeks!

@amandabateman9416 3 жыл бұрын

Great explanation of the root cause. I have been targeting hip muscles in a similar way to what you describe. Pain i have experienced for 7 years is much improved. Pilstes 3 x per week has also helped. I now understand that it is the increased spine mobility resulting from Pilates that is probably making most difference. My spine in that area moved as a piece when I started but I can move ot vertebrae at a time now. I am having a flare up (regression of progress) at the moment. I realise it is probably from more sitting on the couch than usual. I plan to limit that and do the roller exercises focused on my back. Will let you know how it goes. I only have the pain on right side.

@YourWellnessNerd 3 жыл бұрын

Great to hear you're on top of things Amanda! All of what you mentioned sounds very reasonabl!

@ThePallidor 2 жыл бұрын

Have you tried a 5-day fast?

@glogowko27 Жыл бұрын

Thanks. Very useful.

@YourWellnessNerd Жыл бұрын

Great to hear!

@chrisgfroerer1650 Ай бұрын

10:51 thank you. I did one lot of exercises and my GT has improved already. You are brilliant.

@YourWellnessNerd Ай бұрын

Brilliant to hear mate!

@user-yf3lw6wd9s Жыл бұрын

i am about to start work on my back now - thanks will let you know how i go - good clear instruction on the video thank you

@YourWellnessNerd Жыл бұрын

Awesome Trish! Hopefully it helps in some way!

@reneedebruin6236 5 ай бұрын

I'm glad I found you!!! ❤😇❤

@YourWellnessNerd 5 ай бұрын

Glad to have you around Renee!

@marcusvaldez Жыл бұрын

I am old 49 and my hip just went into super high pain last soccer game. I’ve seen a dr and they said rest and take some anti inflammatory drug. No help so far. Excited for your video. I need to heal. All my fun things that I enjoy are off for the time being

@YourWellnessNerd Жыл бұрын

Sorry to hear that Marcus. Hopefully the video helps in some way!

@marcusvaldez Жыл бұрын

@@YourWellnessNerd I’m on it! Update as I progress. Thanks for the video!

@marisavalentini5804 2 жыл бұрын

Honestly I have struggled with Lower back GLute pain bilateral tears in flute Med and psoas for 3 years since a bike fall. I put a small pillow on my back (roller is) and my low back and flute felt so much better when I got up. I had so much going on in MRI and ultrasound …but Drs and Physio treat according to imaging. Thanks

@genomedia44 Жыл бұрын

A few years back I was working on doing a press to handstand and got to a point where I could do it, even if a bit wonky. Now, trying to get back to that I find that the pike compression aspect is really hard for a number of reasons (weakness and tightness all over) , one area being the lower back. Indicated by for example any floor seated position with legs forward and bending forward, and very tight when legs split wide bending forward (pancake stretch) In that same split position teaching forward also tight inside of thighs and inner hams. You bring up this kind of work in many videos, so I'm starting to do these more and more as I'm becoming aware of how broadly they can cause issues. Looking forward to working my way through this... Btw, I find the foam roller to be way more intense! Thanks for your help

@paulapower7365 6 ай бұрын

Thank you! I am in that chronic category-shots, PT, etc. I have some disc issues at L5/S1 and radiculopathy down my legs, but also glute issues. Boy, did I find that midback to be tight! I will give this some real work and attention! I am an avid hiker and backpacker… Hoping to get my life back!

@YourWellnessNerd 6 ай бұрын

Hope it really helps Paula!

@alc6276 3 жыл бұрын

Thanks for the video and exercises. I suspected that my back stiffness and hip/glutes pain go hand in hand. I've found yoga which specifically targets the back and hips to be helpful. I can now sit cross legged again with more ease. It's a question of managing it and staying as flexible as you can. Thanks again. Off to get a tennis ball!

@YourWellnessNerd 3 жыл бұрын

Great to hear you've figured some things out Al! I find one of the main reasons for said back stiffness tends to be our postural habits, and constantly improving that awareness helps my patient's stop those stiff areas from constantly returning. Best of luck with it!

@jenniferbowman7813 3 ай бұрын

Wow! Squeeze and release, it works! Thanks for going slow, it makes me slow down too! Excellent sir!

@YourWellnessNerd 3 ай бұрын

Glad to hear it may have helped Jennifer!

@chippychick6261 6 күн бұрын

I think this is the connection that has been missed by 3 different PTs. I had a traumatic fall on my shoulder with massive tear . Everyone was treating just the hip. Thank you.

@YourWellnessNerd 5 күн бұрын

Glad the video resonated with you mate, it’s so easy to just focus on where the pain is without necessarily taking a step back to consider why it might be there in the first place. Good luck and I hope you recover quickly!

@GlenviewTops885 2 ай бұрын

Thank you si much! Now going to watch the Psoas video

@YourWellnessNerd 2 ай бұрын

Hope they both help Logan!

@ginagreco Жыл бұрын

Thank you so much for this. I like to ask how long does it take to see results? I am going to give this a try. I have scolious and have had hip issues for years. I had never heard of this being connected to my back but it makes sense. My lower ribs are and will always be out of alignment. Do you think with my permanent misalignment this could help? Or am I always going to have this pain?

@YourWellnessNerd Жыл бұрын

Hi Gina! It's hard to give specific, individual advice over the internet without assessing you. From a general perspective, I find recovery has a lot to with a number of factors - severity of any dysfunction at the hip, severity of dysfunction in the lower back, quality of someones sitting postural habits, ability to strengthen the lower back and hip areas, etc. All I can say is the body is an adaptive machine and if someone is willing to put in the time and effort to try and mobilize and strengthen the hip and low back, and re-adjust their sitting postural habits the body should always adapt in a positive direction. Where each person ends up is of course an individual experience, but the goal should always be to optimize overall function and reduce pain. A scoliosis isn't ideal, but does not automatically disqualify someone from improving their current state. Sorry if that was wordy!

@dianewebb1855 2 жыл бұрын

I was really relieved when you mentioned the therapy ball instead of the roller. The roller hurts me after having a break of L4-L5 but I am having this exact pain in my hip and haven't been able to stretch it out with normal therapy stretches. I went hiking about 3 weeks ago and 2 days later my hip was in agony and the only thing different was doing a more intense incline. I've not had many back issues since summer last year and have worked my rehab hard. It makes sense now why my hip is hurting so bad leading to that same area of the back, I had terrible cramps and spasms while I was recovering from the break and certainly don't ever want those debilitating spasms again. I will be trying this for sure.

@anamunoz730 3 жыл бұрын

Very informative. I have been diagnosed with two herniated disk affecting my piriformis which led to pain down my left side. I found the main culprit to be bad posture due to sitting for hours at work and home.

@erenix3909 3 жыл бұрын

did mri or xray reveal this info? and how are you doing 4mos later? thx

@mattiasbreitholtz737 Жыл бұрын

Never had this until I got an upper body massage.. lesson learned

@JohnPretty1 6 ай бұрын

Thanks for this Grant. I have had a lot of difficulty this year with (I am told) my glute meds, and very tight musculature in the pelvic area in general, though this is more manifest one either side of my spine on the lower back than hips. (I am 56 and have been a regular walker.) Even relatively light rehab exercises seem to cause them to flare up. I have also been told about the exercises with tennis balls, but it wasn't explained very well why that might be helpful. I'd previously been occasionally working by standing with the ball against a wall, but I find the more targeted approach to mid back and close to the spine that you use has exposed some tightness there. I'm going to try your approach on days I'm not exercising and see how I fare.

@YourWellnessNerd 6 ай бұрын

Hope it helps John!! Let me know how you go!

@kathyhansen8215 Жыл бұрын

I also do stretching of the periformus but I like these ball excercises on the trigger points. Will definitely be trying them. Just noww getting over gluteal tendonitis 😢. Thanks!

@kathyhansen8215 Жыл бұрын

Also, mine gmt is caused my slouching down on my couch reading or watching tv, not hard exercise. I'm 73 and had this happen 10 yrs ago from same. Had trigger point shots then. This time stretched it all out with trigger point massage with my thumbs...ouch.

@YourWellnessNerd Ай бұрын

Hope they’ve helped!!

@daringgreatly3610 3 жыл бұрын

Thanks for the thorough explanation and innovative points of view. I’ve had hip pain and it band pain for a long time. I’ll try your suggested exercises and see if they can help.

@YourWellnessNerd 3 жыл бұрын

Great to hear! Please feel free to let me know how you go!

@borismarkov7468 Ай бұрын

Thank you.

@YourWellnessNerd Ай бұрын

You’re welcome Boris!

@emdsd9638 3 жыл бұрын

Great explanation! It’s an ah-ha moment for me as I’ve felt stalled on progress with my tendinitis and bursitis.

@YourWellnessNerd 3 жыл бұрын

Hope it helps!

@Knud451 2 жыл бұрын

Have you seen any improvement?

@JR6191947 5 ай бұрын

I discovered this method on my own listening to my body I lean backwards over my foot stool, relax and wait for the audible crack in my lumber region This is the inly movement which helps temporarily Spent a year on Physio, exercise, dry needling, Chiro, (computer directed), after I fell 1.5 years ago Leg hyperextended outwards and knee meniscus torn Surgery declined due to lack of evidence it would help me Hip problem came on later Exercises were opposite of what you recommend and made everything worse Prior to fall I was fit, exercising and walking There has been no diagnosis except (old) back arthritis and misaligned L5 S1 with scoliosis plus degeneration of a T region disc I await MRI and in tears over this unaddressed painful and life restricting situation which began with the fall on my stairs Thank you for this this video

@YourWellnessNerd 2 ай бұрын

Good luck with your recovery!

@monamrith Жыл бұрын

Thank you. I will certainly try the foam roller in the T12 area. I've been doing G.bridges, clamshells, folded knee side planks, etc., all of which have generally helped stabilize my hips, but quite often I don't know what's triggering the hip pain. I know that that section of my back feels stuck, and I often use Feldenkrais movements to somewhat mobilise it. Now I have something else to try and troubleshoot. Thank you so much!

@YourWellnessNerd Жыл бұрын

No worries at all! Hopefully it's the missing piece to your puzzle! Feel free to let me know how you go!

@quinbymadzia8498 Жыл бұрын

You described exactly my pain. I have been suffering 3 yrs .

@marieroxanebaptiste9143 Жыл бұрын

Thank you you this video. I have been struggling with is issue for year. I used to getBowen Therapy for it and i always get told my hip is out of alignment. But it makes so much sense to me now that the problem is coming from my back. I always feel this stifness when i bend down but never made the connection as it being the root cause. I will definetely start these exercises and give you fèedback. It has been flaring up the past week and i realise it is often after going to the beach and walking on uneven sand. I started to stress as i have had a remedial massage 4 days ago and not much change. My Bowen therapist retired and the massage therapist said looks like hip bursitis. I will get on to it and report back with results...😊

@YourWellnessNerd Жыл бұрын

Great to hear you may have found a connection Marie! Hope the tips help and definitely report back with any progress!

@siobhanmccormack7296 4 ай бұрын

Thank you

@YourWellnessNerd 2 ай бұрын

You’re welcome Siobhan!

@motzoh 10 ай бұрын

Great idea to work the thoracolumbar hinge with the roller. That was very revealing. I like the ball work with contractions; xfiber not so much (yet). I have massage clients do isolated contractions with pressure similarly using elbow or granddaddy T bar. Never thought to do this to myself with a rad ball, hah. Thanks a bunch.

@YourWellnessNerd 2 ай бұрын

Glad it resonated!

@deannashumilov9500 3 жыл бұрын

Thank You! Suffering with this for three months not able to go to the gym... currently getting some acupuncture and he actually mentioned that it does come from the lower back so he also does somewhat of a deep massage on painful triggerpoints lower back and buttocks before putting the needles in. It did help a lot but I’m happy I found your video and doing those exercises only ones feel more relief. Yay!

@YourWellnessNerd 3 жыл бұрын

Great to hear you're on to it Deanna!

@isabelgottlich566 Жыл бұрын

thank you!

@YourWellnessNerd Жыл бұрын

You're welcome Isabel!

@traceyiannone7626 2 жыл бұрын

Thanks!

@YourWellnessNerd 2 жыл бұрын

Hope the video was really helpful Tracey!

@mariellasciortino2704 Жыл бұрын

Very helpful

@YourWellnessNerd Жыл бұрын

Great to hear Mariella!

@Debbie0761 4 ай бұрын

I will totally try this and hope it corrects this pain. Mine may be from my back, it make sense for me as I have always had back issues. I do have a tender spot in that area of my back on the spine. My main tightness is under my glute which causes me to wake up if I lay on it too long. Will give this a try, thank you

@YourWellnessNerd 2 ай бұрын

Hope it was helpful Debbie!

@diwakarchinnu6459 Жыл бұрын

I'm from india sir because of this pain i lost so many things in my life Now I'm feeling better Thank you so much sir

@YourWellnessNerd Жыл бұрын

Glad to hear you're feeling better Diwakar!

@stephenhull1934 Жыл бұрын

My recovery from 2x hip replacement was languishing. Major glute issues and stiffness I could barely stand. I thank God, and you, for this video coming across my feed. It worked almost immediately. Negligible pain. Some additional insight.. prior to surgery, for years I got relief by laying on stomach, stretching out on floor, and deep breathing, relaxing while the lumbar back muscles there released and spine dropped. I am wondering if doing that first, to lengthen and stretch out this muscles and joints, is a good idea, and then do the ball or roller as your suggest. Thank you.

@YourWellnessNerd Жыл бұрын

Glad to hear it was helpful Stephen! It's worth playing around with the order of things to see which you feel is of most benefit to you!

@chrisgfroerer1650 Ай бұрын

I 0:36 I've really enjoyed this video. Well explained and I wonder why my physio has not explained how the back may be behind my tendinopathy. I broke two ribs on the left side in a fall a year ago and it makes sense that it affected my spine and the way I have favoured it. I sit a lot with my job but from now on I'm going yo do these exercises and I feel confident I'll fix the GT and bursitis. Thank you so much.

@YourWellnessNerd Ай бұрын

Hey Chris! Glad it might be helping! To be honest, this isn’t something that’s widely known yet and more what I’ve come to find trying to solve these things. Hopefully videos like this can get the word out a little more!

@markdavies1463 3 ай бұрын

Really interesting. I’ve been suffering with GTPS on and off for a couple of years now. I’ll be trying these exercises first thing in the morning, and really giving some thought to how I sit.. I’m definitely guilty of slouching. Hopefully, I’ll be back to running again in no time!

@YourWellnessNerd 3 ай бұрын

Hope it helps Mark! Let me know how you go!

@gailcarey3597 3 жыл бұрын

I have a torn knee meniscus that I believe caused GTPS and bursitis. How can I protect my knee while correcting they hip issue?

@janicegavin6169 2 ай бұрын

Definitely will try this I do not really want to have a tenjet experience if I can help it..

@YourWellnessNerd 2 ай бұрын

Hope it helps Janice!

@eb8201 Ай бұрын

Thank you so much!! I think this is the long sought after cause of my painful and incapacitating glute tendonitis!! Finally. Any suggestions for exercises to stregthen that part of the mid-back would be so appreciated!! I must be careful since I also have spinal osteoporosis but always looking for ways to develop muscles and core strength around the spine. Any other exercises for osteoporosis would be fantastic. TY!

@YourWellnessNerd Ай бұрын

Hey EB! Glad the video resonated with you! It’s always best to have someone give you specific advice after assessing you first. Unfortunately I can’t really do that from here. But from a general perspective, finding something respectful enough to gently press into the spine and look for things to free up can be important. If not, then specific stretches may need to be the safe alternative. From a strength perspective, the basics revolve around practicing good sitting posture and building up that trunk strength. Basic planks, side planks, fit ball rollouts, pallof press, Jefferson curls etc are common things people can start with. Hope that helps!

@eb8201 Ай бұрын

@@YourWellnessNerd So appreciate the suggestions! Thank you!

@YourWellnessNerd Ай бұрын

@@eb8201 you’re welcome!

@ceeceeg.4961 20 күн бұрын

You do make sense about treating the back area. First, I have osteoarthritis in my thoracic spine and scoliosis and really having painful hip arthritis causing my hips and groins to be very painful

@YourWellnessNerd 20 күн бұрын

I hope the tips in the video to help mate! Feel free to let me know if it has an impact on your symptoms.

@letsavit5324 2 жыл бұрын

Great vid! Iv just been diagnosed with hip bursitus and glute tenderises Don’t have the symptoms for hip bursitis no. My glute was very tender with the ball but after going over it i can feel relief already! The pain is on on the outer thigh, only get the pain when I cross my leg. What are your thoughts

@YourWellnessNerd 2 жыл бұрын

It's hard to give specific advice without assessing you first unfortunately. From a general standpoint I'd be very interested how the section of your back mentioned in the video feels. There could also be a hidden area of dysfunction there pulling some strings!

@letsavit5324 2 жыл бұрын

@@YourWellnessNerd yes I’d done some foam rolling on my back and was tender, ended up with red marks on my back from it. Shall I keep at this everyday?

@stepha7179 Жыл бұрын

I have both gluteal tendinopathy and GTB on both sides. The PT exercises have not been helpful so far. I did the foam roll exercise you demonstrated and am shocked how much tightness there is in my right side from rib to pelvis. As I moved down, I was getting referred pain into my thigh and what felt like IT band area. I didn’t do the ball as I am nervous it will cause more pain. How frequently do you recommend doing these exercises?

@YourWellnessNerd Жыл бұрын

A good recommendation is just enough to see change. For most people that might be one good session a day!

@sandygreen3035 3 жыл бұрын

Hi there, thank you for this video. It's helped me a lot to understand what is going on with my right leg and hip. I've struggling with this for a long time now and really want to be rid of it now.

@YourWellnessNerd 3 жыл бұрын

You're most welcome SCG! I really hope the info helps you overcome your tendonitis!

@islandbirdw 5 ай бұрын

I have rotoscoliosis with over developed QL on my right that I’ve had all my life. I unfortunately have had a series of accidents that have lead me to be disabled. I’ve had damage to my healthy leg as my right leg has had nerve damage from a fall at work. The labral tear that resulted from a high speed burst injury in the bursa resulted in surgery chondoplasty and clean out of the bursa fluid in what was my “workhorse” leg. I am however crooked but I do have decent mobility. My left hip now has pain too. When I stretch my hip flexors my low back releases. That said I still have pain that wakes me up if I lay on either hip. I have chronic tightness in my IT band. It’s tight all the time. I use ultrasound often to help break up adhesions and it will often release with that. I wish you were local. Thanks for posting this 😊

@YourWellnessNerd 2 ай бұрын

Hope you’ve since found some help!

@beniciabowcher-royce7661 4 ай бұрын

I had tendinitis and bursitis in my right leg a while back and have had a lot of pain and stiffness in that for months. It affected my back and hip... got to try this, really hope it works

@YourWellnessNerd 4 ай бұрын

Really hope it helps you too!

@LindaPatton-gl9tl Жыл бұрын

I have had this pain for along time. My back has been bad for years also. Vut, I am wondering if my hormone blockers that I take due to history of breast cancer are the cause of my pain. I also developed sarcoidosis a few years ago during chemo and have had a very hard time walking good since. Do you think this will ever get better. I have done physical therapy and pool therapy. My orthopedic doctor said to change my diet to help with inflammation. I'm so tired of pain.

@denaroberts5905 Жыл бұрын

Great info; much appreciated! My hip pain has basically taken me out of the game...9 months ago I was rappelling through waterfalls in CO, and now I can barely walk a mile around the block. I'm used to working out and kickboxing 5+ times per week, but I'm at a dead stop at this point. Glute med calcific tendinitis plus a labral tear but they don't think the tear is a pain source. A complicating factor: I had a MVA decades ago - broadsided a telephone pole and had multiple pelvic fractures (superior and inferior pubic rami bilaterally), also fractured the sacrum on the L side and "dislocated" the L SI joint. I alternate between a herniation and a rupture at L5/S1, and currently have an annular tear there. I've been in PT for four months without a lot of progress...L side of hip is totally concave below the iliac crest --they're telling me that's muscle atropy. They're recommending a TENEX procedure, but I"ve read that I'll have to start PT all over again. Do you have any advice for productive steps forward? What are your thoughts on TENEX? Thanks in advance. I really miss my active lifestyle.

@YourWellnessNerd Жыл бұрын

Hey Dena! Sorry to hear things have been challenging for you! I can't really give any specific advice as I can't assess you for myself, but from a general standpoint a thorough rehab usually means you have to find and improve and restrictions in the low back and hip as well any strength defecits in the low back, hip, pelvic floor, etc . If someone came to see me with your hip profile, I'd also be very interested in checking out the function of their lower back and whether there are any still joint at the base of the ribcage and below. Hope that helps!

@mizzmention8555 Жыл бұрын

Hi l recently had a ultrasound of my hips and the report says focal hypoechogenicity in the insertional gluteus medius fibres reflecting tendinopathy. The iliopsoas bursa and anterior hip joint are poorly delineated, no obvious effusion or iliopsoas bursitis noted. I have no idea what this means, gp appt 3wks away are there any exercises etc you would recommend in the meantime?

@YourWellnessNerd Жыл бұрын

Hey, I can't offer anything specific unfortunately as I can't assess you for myself. But the info in the video is a good general place to start. Many need to perform glute strength exercises as well, but again it's important to find exactly what you need so it appropriate for you and your specific issues.

@vivianjiang1129 3 жыл бұрын

Hey peachy here! That is amazing - the root cause of all of my problems started with postural scoliosis in the lumbar spine. Is this due to tightness in the top of the psoas muscle? Placing a tennis ball helped to a relieve a "twinge" in my glute. Also curious if you have observed any connection with "crunching" or "grinding" at the hip joint with these patients. I have learned a lot from my recovery journey and, as a fellow health nerd, am happy to share experiences.

@vivianjiang1129 3 жыл бұрын

My chiropractor and acupuncturist both hinted that my hip pain comes from back dysfunction.

@YourWellnessNerd 3 жыл бұрын

Its hard to comment specifically, but I usually find psoas tightness a consequence of two things - low back stiffness/tightness and capsulat tightness at the front of the hip joint. With crunching or grinding at the hip, I'd get my patients to work on freeing up the low back and also look to free up the hip joints and see what that does to any sounds. If they go away then its clear they're more mechanical by nature.

@redmist78 2 жыл бұрын

I just got back from the doctor yesterday and he said I have gluteal tendonitis. I have back issues as well. Hurt my back and February pretty bad and was laid up for 2 weeks. It's all connected. He told me I can get a shot which I don't want to do or do physical therapy. I said that I had went to physical therapy for my back and I can do a lot of that stuff at home so looks like I'll be doing stretches everyday. I work from home and I sit at a desk all day but I try to stand up and stretch as much as I can.

@janetwriter 2 жыл бұрын

Perhaps you can speak to calcific tendinosis of the glutes (creating trochanter bursitis)

@vicclwharton 2 жыл бұрын

Would you recommend a back stretcher device what you lie over? Or does it have to be a foam roller? Thanks

@YourWellnessNerd 2 жыл бұрын

Personal preference Vicc. Whatever someone feels gets into those spots the best is generally fine for most people.

@mariannaantoniou8382 5 ай бұрын

I've been diagnosed with gluteal tendinopathy and have seen several physiotherapists, I've had shock wave therapy and steroid injections but none have helped. I will try this method. I've had this problem for several years and have been misdiagnosed until I had an MRI scan. But I also have s I joint and hip problems (chronic labrum tear).

@YourWellnessNerd 5 ай бұрын

Hope the tips in the video help!

@katehoffmeyer5733 2 жыл бұрын

I’m going to add this to my PT exercises. My GT came with an increase in running over just one week. But now won’t go away. I do have tightness in my back. With the foam roller, I have to put a pillow on my butt and head to make it less intense. Is the goal to slowly decrease the amount of pillow to be able to arch more? I really want to roll the ball on my tender spot but will take your advice and go around it! 😬 my pain and weakness is highest when side stepping up a stair or walking after driving. I like to do the side step to check my progress but sadly the pain persists after weeks. I normally would want to be able to run again but now I just was to have normal function!

@YourWellnessNerd 2 жыл бұрын

I hear you Kate! Hopefully some of the strategies from the video help you find those important spots! For most people, as the restricted tissue in the back begins to give a little more, they'll find it easier to arch more!

@michelleblazius8810 2 жыл бұрын

Hey there, I have had this problem for over 13 years as I was misdiagnosed as having bursitis by several orthopedists. Finally saw a PT who suggested I might have a tear and had an MRI which showed tendinitis and bursitis with gluteal medius tear. Had surgery July 2020 to repair the tear and a bursectomy but have found after this am worse than before with pain and tenderness, radiatiating into my glutes and into my thigh. After PT as soon as I started my normal routines I was right back into my cycle of pain. Went back to the surgeon and had another MRI which showed tendonitis and bursitis. I've had cortisone and PRP. Any suggestions other than these excercises?

@YourWellnessNerd 2 жыл бұрын

Hey Michelle, have you tried the back related things in the video?