No More Tightness! [Stretches For Tight Lower Back And Hips]
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- čas přidán 1. 06. 2024
- Get instant relief with seven of the best stretches for tight lower back and hips! If you have a stiff lower back with tension and pain, these stretches can help you feel better immediately. Effective stretches you can do right at home for lower back tightness that are led by a physical therapist to help you get maximum pain relief.
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LINKS TO PRODUCTS USED IN THIS VIDEO (aff):
🔗 LINK TO DR JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amzn/massagetable
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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WHY IS MY LOWER BACK TIGHT?
Complaints of lower back pain, tightness, and soreness is the most-common condition I treat in my physical therapy clinic. Most often the issue has to do with decreased mobility (the spine or hips aren’t moving as well as they should) or decreased stability (the core isn’t strong enough to support the spine through movement).
In this video, we’ll focus on the issue of stiffness in the hips and back as a cause of tightness and pain.
THE SPINE AND HIPS
Your hips and your upper back (thoracic spine) are both meant to be very mobile. In fact the majority of motion in your “core” should take place across these two areas.
We run into problems when our hips or our upper back get tight and aren’t moving the way that they should. This usually results in a transfer of motion, force, and stress into the muscles, joints, and vertebrae of the lower back. If this is more than the lower back can handle, tightness, pain, and discomfort can settle in.
HOW TO FIX LOWER BACK TIGHTNESS
One of the best ways to eliminate tightness in your lower back is to regularly stretch your spine and hips to keep them as mobile as possible. In most cases, the better your back and hips are moving the better you feel.
That’s exactly what you’re going to get with this video.
BEST STRETCHES FOR TIGHT LOWER BACK AND HIPS
Introduction
Hamstring Stretch
Piriformis Stretch
Lumbar Rotation Stretch
Thoracic Rotation Stretch
Hip Flexor Stretch
Child’s Pose Stretch
Cat Cow
Performing these exercises daily is a great way to decrease tightness and stiffness in your lower back and eliminate pain. Keep stretching in a comfortable range and I know they can help melt away that tension.
💬 Did you try the stretches in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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✅ HOW TO DECOMPRESS YOUR LOWER BACK AT HOME: • Decompress Your Lower ...
✅ HOW TO FIX A BULGED DISC WITHOUT SURGERY: • How To Fix A Bulged Lo...
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Just doing one session really helped so far.
Thanks
You the man! Thanks for everything.
You bet!
VERY NICE STRECHES!THANK YOU!
You're very welcome, @user-ow9jy8ss8u! I hope they help you! Thanks for commenting.
Great content! Thanks for another Great video!
Glad you enjoyed it!
Love your videos helped me out a lot when I had disc issues. Thanks a lot
Glad to help!
Thank bro
Im so happy i found this!!!
Thank you. This helped
You're welcome!
This is exactly what my PT recommended. Bro is giving me these tips for free!
Absolutely! I hope they help!
I look forward to trying these out! Thank you! My lower back has been tight for a while and I put it down to not wearing the proper shoes but I think it’s a combination of things that is causing my back tightness. Thank you again
You're so welcome! I hope they help!
All are very usefull
Glad you think so!
Hi Dr. Jared. Do you recommend we do these stretches before the core strengthening? Is it fine to just do these first thing in the morning or should we warm up with something first? Thanks for your help!
I'll give this a go, thanks.
You'll have to let me know what you think, @aaron1143! I hope they help you! Thanks for commenting.
Hi. I've given these stretches a go and can feel a good stretch, especially in my hips.
Now i have to keep up the discipline to carry on with them!
Great stuff thanks. @toneandtighten
thank u, am a trainer myself, currently working on a routine for my partner, greatly helped me!
Excellent, @catchthewave2172! I'm excited you found this and I hope it helps you and your partner/clients! 🙏🏼
Hi. I'm new to your videos. I appreciate all the information. I've been babying my back for awhile now.
I hope you find this helpful!
I’m going to try foam roller & la cross ball first.
Did you try the stretches in this video? What did you think? Which one was your favorite? Let me know in a COMMENT below, and be sure to check out this video for some great CORE EXERCISES to supplement your stretching: czcams.com/video/WO1a3pWJiz0/video.html Hope they help you! 🙏🏼
Hip flexors are the best thing for me. I do them after I tie my shoes in the morning. Need to do them more!
Is this stretch appropriate for L4/5 spondylosis? Thanks.
The stretching is part of my morning ritual
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Will this work for anterior pelvic tilt?
Thanks for this also do you have knee pain exercises as my knee is painful since last September love your channel soooooooooo much love your exercises soooooooooo much
Yes I do! Just search for knee pain on my channel!
What can I do to be able to get my leg in proper position for piriformis stretch? I can do it with right leg but not left.
Would this help with MS / FIBROMYALGIA? DOLonyou have a video or more that you could recommend?
Thanks Dr. Jared! Your videos already brought relief to my low back! It's funny that I felt a pop in my upper back the same time you mentioned yours during the Thoracic Rotation Stretch. After this video I found your "IMMEDIATE RELIEF! Fix Sacroiliac SI Joint Pain - Self Mobilization". While squeezing the basketball between my knees I felt another pop which seemed to help my overall pain. Must have been due to the SI and the tight piriformis on one side. Now to follow your strengthening videos! I appreciate all your videos. God Bless!
Appreciate your comment and support!
Plese make a video Relieve Chest Pain From Tight or Sore Muscles
What do you recommend for people with a rod in their spine? Mine has naturally fused to the bone. Any twisting hurts. I've been doing all of those for a long time via multiple doctor visits and PT sessions.... It's only temporary relief for a few hours and as soon as I sit down or stand for longer than a few minutes my back pains me again and/or gets tight.
Can ankle sprain cause knee pain ?
Wow! Thank you. Had to cut my leg day short today because after squats, I tried getting to deadlift, but my lower back was strangely engaging and I knew if o pushed through it I’d be in BIG trouble. Had a tough time getting into my car but once I got home, I did these stretches and I’m 85% better!!! Thank you! Will continue these stretches in recovery and as prophylactic practice so I don’t improperly engage lower back muscles later in compensation for the tight glutes/hips/shoulders.
Thank you!!!!
You are so welcome!
I have sciatica pain , my lower back and hips also feel extremely tight, should i do these stretches??
Any tips on Popliteus/Back of knee? A few vids out there but I prefer yours. Hi!
I actually just published this one a few weeks ago, @valkijzer! czcams.com/video/UqSHB6KS93s/video.html I hope it helps you! Thanks for commenting.
@@toneandtighten 🤩🏃💻
There is always a gap between the two knees , while doing the thoracic spine rotation. Everytime i try this , this happens . Please give me a solution of this problem .
Otherwise the exercises are very benificial .
I'd love to see you do a video for the world tightest man 😅 I'm 33 now and I've never been able to touch my toes. My lower back has literally zero movement. When I bend it starts from mid back. Please help me out!
sir how can we connect ... can we talk .. am also suffering from lower back pain
I'd go into a deep squat with my back against a wall then pull my knees toward my chest. It did help my low back. It stretched the glutes. But it put a lot of force on my patella then the patella started hurting. I stretch the quads daily. I thought it was a good glute stretch but I guess not.
Unfortunately I do these stretches already and I still have lower back pain. Especially when I stand still for a long amount of time
Could be a lack of core strength.
How often do you do them?
I have the same problem. I’m tuning in to find core and specifically pelvic floor strengthening workouts so I can hopefully relieve the pain.
@Sgtshrimp44 he made a 10 minute corw streght recently. I have been using his 6 minute one that was before that with good effect. Idk, your choice
MS is tough too
Great video! I'm enjoying your wife's channel "Mommy Tummy Fix"
Thank you so much, @sherryg5813! I hope these things help you, and thanks I'm thrilled you're liking the MTF channel! Thank you so much!
I'm confused here.. in another video regarding problems with the lower back, you specifically said not to do things where your knees come up to the chest and you would get into that C shape kind of thing, as well as you did not recommend childs pose.
Notice how they don't reply when u call their BS out .
@@ashtonbull5758 indeed
It's when your back is too tight that you shouldn't do that because rounding your back creates an extra stretch and tightness+excessive stretch = torn muscles/ligaments/tendons.
If rounding your back feels good during the stretch, do it.
Or if you have a bulged/herniated disc, you shouldn't round the back towards the outside
I hope youre stretches combined with deadlift in the gym will do the job, some day..🙏
I hope they help too!
Every time I do the exercise like the planks and sit ups my stomach feels tight so is there a way to fix it
During those exercises your stomach muscles are contracting and tightening. This is a natural occurrence. What you should notice is as your muscles get stronger they become more capable and less fatiguable. Hope that helps
❤️💖❤️🙏💖❤️💖
I did the stretch 1 an year ago and pulled my upper hamstring near glutes is there any simple stretch for it? I even went under 2 months physio but the pain doesn't subsided completely
Hmmm... to still have pain after a year tells me there may be some scar tissue from the muscle tear. Things like deep massage and foam rolling would be helpful. Super gentle (NOT painful) stretching, and aggressive hamstring strengthening would be my recommendations. Good luck!
@@toneandtightencould that be the case with my back too? My lower right back - just right of my spine - still spasms or has pain occasionally, more than a year after I threw my back out. I’m a 46 YO female who is otherwise very physically active with cardio, strength training and walking (plus I’ve been in PT the last year - all to minimal effect)
The collapse followed by cramps in your hamstrings and glutes are the worse
Sir while sitting in bathroom for pee the position was changed
Im 10 and this happens to me! Im a contortionist and everytime i stretch my back gets stiff after 5 minutes... These stretches dont help they make my back stiffer
The muscles above the hip, beside the spine. That's where it hurts