Low back self-care
Mae Jensen, licensed massage therapist and Tonya Tittle of Energy Fitness (a personal training studio in downtown Memphis) partnered up to tell you how to do self-care massage and stretching for low back pain.
Oftentimes when the lower back feels achy, it’s actually “referral pain” and something else is the root cause. The truth is, 90% of lower back pain actually stems from the gluteus medius muscle.
Watch the video above for some massage and stretching techniques that can help you discover where the real pain is coming from and what to do about it. You can perform some of the massage techniques on your own with a foam roller, trigger point ball, or even a heating pad can help.
You will want to warm up the muscles first to get them ready for stretching. When you do perform a stretch, you want to feel a good stretch, but you don’t want it to hurt.
Once you’ve got the right position, start off by holding it for about 30 seconds and work your way up to holding it for 60 seconds. But if you want to truly lengthen the muscle, it will 6 weeks of holding the stretch for 3-5 minutes everyday.
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