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Hello all, I hope you all are doing well. I come here with a problem that I know I have and just can’t seem to fully get rid of. I am looking for a plan to mobilize and feel good through the low back area. 1) I always get the low back spinal tweak or fault. It has been diagnosed by other pt’s and I can tell by doing the tests from pro episode 4. 2) Once I mobilize my psoas and QL, after about 20 minutes, my low back begins to ache once again. My questions are, how do I reset my pelvis every time and also what mobilizations have you all done to heal chronically tight hip flexor a/ low back pain and QL. I am for sure I am always in overextension due to super tight psoas. Is there any programming for these tight tissues, like times a day to do it, weeks, etc? Please let me know and I appreciate your help.
It may take some time to have your new positions hold.
I recommend doing mobility sessions 2 or 3 times a day. It doesn’t have to be for a long time, but the muscles tissue need the positioning reset in the beginning. You are undoing a habit of another position and like breaking any habit it takes reminders on the changed positioning. Keep sessions to a max of 2-3 mobs per session.10-15 minutes. A minimum of 2:00 per mob. 2:00 is the minimum dose.
Do you have differences left and right side? hamstring/hip capsule, ankle tightness?
Squeeze your butt to set your pelvic position
Episode 128: The Pelvic Fault and Back Pain
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Episode 301: Psoas Flossing and Biker Hips
Episode 75: Your Inside Psoas Bits, World Record?
Episode 40: USAW Oly Prep: Some New Hip Love /Psoas/Calves
Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue Mob
The QL Is NOT a Bone…Even in THE Matt Chan
Pro Episode #4 – Spinal Fault/Tweak
Episode 142: Tight IT Band and Hip Flexor Fix: Runners?
Episdoe 23: Runner’s Legs
Episode 144: Ze Hip Flexion
Episode 04: Silent P in Filet, Very Paleo
Episode 347: Stiffness Kills– New Anterior Hip Flossing Tweaks
Jill Miller has some great low back quick fixes here
A link for a free quick fix is here you can purchase others for a small fee.
Low back pain can come from a few sources. What is your sleeping position? Overextended?
Episode 39: Sleep, Pillows, and What Your Low Back Says About Your KB Swing
Episode 42: Creative Pain, Low Back Decompression, Hammies
Thanks for the response Kaitlin!
As far as differences from side to side, my right iliac spine is higher up than the left almost always. It seems to be my right hip capsule is impinged also too, when I do my hip capsule mob, I feel a pinch at the front of my hip and also some femoral nerve tingling, with referred pain on the lateral side of my quad where the femoral nerve runs. Ankles seem to be pretty mobile and similar on both sides. My sleeping position is for sure overextended and I usually prop a pillow under my knees for more hip flexion, however it seems to be doing really little to help my overextended position. Overall, it would seem that my right side is the problematic side… Anyways thanks for all your help and I appreciate the response. I hope this extra bit of info helps.
Have you seen a chiropractor to adjust your hips?
I’ve seen this help correct situations with up even hips.
You need to identify the reason your hips are uneven.
Did anyone that you have seen about the situation given you a cause of the situation?
Do you understand how to stabilize your spine and maintain that with movement?
I recommend watching this webinar
The Big Engine: Anatomy and Function of the Lumbar Spine and Pelvis Complex
If you have a Pro subscription you can view the webinar for free.
If you don’t have a Pro subscription you have a couple of options.
1) You can do a 1 month or multi month subscription to MWOD Pro there are different options available.
2) You can do a Pay Per View 48 hour viewing time of the webinar for $9.99
The webinar will further your understanding of the pelvis and low back and their function.
Your hip may be in the front of the socket.
Episode 161: Hip Impingement: AIS
Episode 78: Un-impinge yourself from mental slavery
Episode 87: Hip Impingement 2: Band Variation
Episode 56: Best Ice Pack, Solving Hip Impingement
Yes, the view on icing has changed since this episode was filmed 3ish years ago. There is other valuable information within the episode for the hip& shoulder.
Episode 198: Open Up You Hips For Better Squatting
Be aware of the nerve pain. If it continues would be beneficial to see someone about it.
Do you have full range on each ankle?
Adaptation Error: Don’t Sleep on Your Stomach & The Right Bed
Pro Episode # 26 – Down Regulation, Heart Rate Variability, Adaptation, Stress, and Turning Off
If one side it tight the other side is compensating for it so work on both sides of your body.