How To Relieve Hip, Lower Back and Buttock Pain: Piriformis Myofascial Release Technique
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- čas přidán 2. 02. 2013
- How To Relieve Hip, Lower Back and Buttock Pain: Piriformis Myofascial Release Technique. Use this release technique along with a few stretching poses to relieve hip, lower back and buttock pain. Trigger points in the piriformis can impinge the sciatic nerve sending pain signals to the aforementioned areas. Common misdiagnoses of piriformis dysfunction are sciatica and herniated disk. If you are someone who feels discomfort in the hip, lower back or buttock while sitting, walking and running, give this release a try!!!
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If you like this video, you may find my hip mobility routine helpful. Click the link to watch a hip mobility routine ideal for people with chronic hip and lower back pain. czcams.com/video/fk8UrK9p45U/video.html :)
Thanks Kai so helpful.
Ok, my tennis ball got flattened out. 😳 Almost lost it.😅
Proverbs Belle haha 😂 they have a hollow center, it happens. That’s why I recommend a lacrosse ball or something firmer! It’s not you, it’s the ball 😉
@@kaisimonfitness - you are *kind* . i started using a vibrating roller. after gardening 3-7 hrs (moving large shrubs, spreading paver sand, etc.), I'm so stiff that Pigeon pose and hindi squats are painfully undoable.
Proverbs Belle, I recommend warming up your hips prior to stretching. Please see this video. czcams.com/video/lFnAeOmwV-0/video.html
I'm a 45 year old Police Officer that had lower back surgery 3 months ago. I'm still out of work due to the pain. I'm scared of the prescribed pain killers so I've just been home dealing with it and feeling bad for myself. Today I decided to look for stretches online and I came across you. For the first time I'm pain free and I'm doing your stretches daily. looking forward to getting back to work! I really want to thank you for posting these videos! You're a pulchritudinous lifesaver! Thank you!!
I had physical therapy for weeks after my lower back surgery. You should have been assigned a therapist and given exercises
working on getting pt now, thanks
I said what
I meant...wasn't trying to hide anything
Lol!! You're welcome Krash Kharma!
alan Gabriel thank you very much! I really appreciate it! I ignore fools and their nonsense, never phases me. Thanks for the advice, I'm actually doing much better now. God bless!
I found this video about 10 years ago.
Did the stretches and they worked 💪🏿
Piriformis started aching 😫 😩 really bad 10 years later.
Did a CZcams search and found you again.
Wa-la pain completely gone. 💔 THANK YOU!
Look at the all the positive comments! This beautiful woman is changing peoples lives...
Where in the world has this woman been all these years? GORGEOUS!!!!
chadsem I had the exact same response following a link here from reddit. Its clear her body is a reflection of her work.
+chadsem, you said it; she's perfection in bare feet!
+chadsem Ok, guys, she's obviously gorgeous. But just so you know, women are tired of being noted only for beauty when they're also very good at what they do. Let's show her the respect her excellent WORK is due.
+Teresa Stricklen Glad you agree. Thank you.
+Teresa Stricklen nobody would watch you doing these stretches and it's not because you're not special. her ability to contort her body in such ways makes her gorgeous and yes that's special.
This was very helpful for my personal training exam - thanks, Kai!
Oh God! These are wonderful stretching techniques, I got an immediate relief! I was almost about to visit a chiropractor. Thank you so much!
Your Myofascial Trigger Point Release playlist is a Godsend. Thank you so much for making it and making it available online. I started doing the ones related to the pains I have been having in my hips and it's made such a difference just after doing them for a few days!
This has been the most helpful information for pain relief out of EVERYTHING I've watched and read. THANK YOU!
Good Lord! Where have you been all my life?? You are the best at explaining how and why the stretches work. I am a subscriber!!!
Just did these exercises.I got a lower back pain from doing deadlifts.I had the pain for 1 week and after doing these exercises I felt so much relief in my lower back.Definitely will continue to do these the next few days.Thank you so much for this video
It is always a blessing to find some relief in a life of pain... Thank you, Kai.
Life saver! I've done this mixed with a few foam roller techniques and this has helped me out so much! I Don't know what I would have done without this.
OMG Kai thank you so much for this. i injured my back last week doing deadlifts, i even went to physio but nothing worked even the stretches. My family will tell you could barely walk or stand without pain. i watched this video and did exactly what you said but using the wall rather than the floor. And straight after i was shocked about the immediate results! Definitely recommend this exercise and i will be doing this daily because it will solve all the problems i have been feeling!
This is a great video and Kai is really professional.
I was in pain for several weeks now, and none of the stretches and exercises i tried helped. After doing these for couple of moments, i felt an immediate relief and i can tell right now that this is going to work.. Thank you Kai, really great job!
I just came back to really show my appreciation for this video, learning about myofascial release from this video changed my life
Kai i cannot thank you enough.
I started running and eventually running a lot without knowing how to strech after running. Had severe lower back nerve problems and tight hamstring's. Went to visit doctor thinking it was slip disc, spent a lot of money and also had physical therapy training for 3 weeks. But the three exercises you mention here are far more effective than pain killers and spending money on physical therapy and doctors. Thank you so much. Keep up the good work.
Funny, I do these stretches by instinct, thank you for confirming they are actual moves that help!
Wow, thank you so much for posting this! My hamstring was killin me!
you have literally saved my training!!!! could barely walk this morning, did your video and feeling 90% better, unreal! thank you!!!!
Thanks for emphasizing the release before the stretch! And showing what can be done to relieve Piriformis - related discomfort.
I swear this is one the BEST scretch that WORKS like magic.
It solved all my hip, back pain in minutes, works immediately and the exercise can be perform at anywhere
Anyone out there, suffering with the symptoms. Give yourself a 5 minutes chance. Bet you will not regret.
Kai, I went 2 months with the aching hips and tired legs thinking I had arthritis or hip joint problems. I saw your videos on the pirifomris and midious release techniques and I have to say that it has been miraculous! It was affecting my knees as well, but now I feel my strength coming back! I by no means am a sedentary person being a cyclist & walking /working on my feet all day, but I was starting to think it was only gona get worse. THANK YOU THANK YOU THANK YOU! You are beautiful inside & out!
shasba Thank you for your very kind comment! I am so happy to read success stories with these techniques. Best wishes :)
I've been having Sciatic pain for the last couple of months. definitely trying this tonight after reading the comments that it's helping everyone else. so glad i came across your video :)
Thanks for keeping this video up. I was having a weird pain, did a search and came across this video from 10 years ago. It really helped.
As soon as I did this release I had instant relief, I was stressing about having to spend money on doctors at a time
This has helped me several times and I'm so glad Kai posted it. There are lots of videos and articles on how to stretch the piriformis but Kai's trick about doing the release first has made all the difference....I mean when you already have the pain then it's hard to recover with just the stetches. This time I found another tip that I'll try....which is to make the stretches a daily thing even when you aren't in pain. I'm hoping that could save me from some recurrences!
I am happy the release with the stretch did the trick! Check out this video for another helpful routine for your hips and lower back. czcams.com/video/fk8UrK9p45U/video.html
Glad you had such immediate relief Joshua! Thanks for watching :)
This takes your breath away when you hit those points! Holy moly!!!!
I am So Grateful for your video. For 20 yrs I have awaken Every night in pain And in tears not Knowing what this pain was in Both sides of my butt !!!!!!! My Dr Only FILLED ME UP WITH PAIN KILLERS AND LIDICAINE INJECTINS THAT DID NOT WORK. well I did this with a small ball last night before bed and not only did the pain Go Away but all my lower back pain Also Went away. Fkn Miracle !!!!!!!!!!!!! All the time and money that was wasted on that fkn Dr, when all I needed was a tennis ball and 20 mins. Thank you
please try dry needling for your shortened and stiff muscles. I emphasize dry needing and not acupuncture. And be aware of its risks. find a very caring and patient doctor.
Thank you sharing your experience. @sherry a .I am happy the technique helped!
One of the best vids I have seen. This is my issue and this vid will def. be part of my routine.
Wonderful! Pretti Uneekhair! I am so glad you found the video helpful. I did a recent series with mobility exercises you will want to include in your routine. Please check it out czcams.com/video/MyhSQMcNeRg/video.html
These videos are very pleasing to the soul.
This video details for me all the reasons why you have such a huge following.
Well-earned and well-deserved.
It's always refreshing to find a person who ACTUALLY KNOWS EXACTLY TF they're talking about.
...... *AND* you fyne, 💇🏽.
Great stretches, Kai. I've got piriformis syndrome and have tries lots of different stretches, but yours are among the best!
Glad the tips were helpful for you!
Nice video. My piriformis and sciatic area has been killin me. This helps alot
OutworkOPP Happy to help!
Thank you Kai. People really suffer a great deal from pain in that area.
I cannot thank you enough, I am a very active (normally) 56 year old with chronic RA. I ride a bike for exercise, and have decided to go swimming again. I changed directions 4 days ago and experienced pain like I havent had in a long time. I have tried everything, heat, ice, massage, when I finally googled gluteus pain. I found your video I used a plastic dolls head from our lab at work (go figure) and did the stretches. Feeling SO MUCH BETTER THANK YOU!!!!!!!
Awesome, these are new stretches that I haven't seen before! Thank you,
Wonderful M Katherine Eagan!
Nice Job! This technique works for me I'm just a runner.
Victor Hernandez Great!
Just stumbled across your video - this has been a problem for me for many years! Could not figure out how to describe the deep pain in the buttocks - that it was different from sciatica. THIS IS IT! Thank you for the help - I'm forever grateful.
Kai! You saved my life! Thank You!
Great tutorial Kai! Thanks for sharing :) So often, I find Piriformis gets tight in response to the Glutes not activating properly. Do you also have a set of videos on glute activation? So people can deal with the symptoms using this video then work on some of the causes...
Hi kinetic I am your biggest fan from pqkistan
Hi James, thank you for your insightful comment 3 years ago. :) I have made some videos that address hip activation since this video. If you are still interested, check out this recent hip routine I filmed! czcams.com/video/fk8UrK9p45U/video.html
Gotta confess here, your program is amazing, your exercises are incredibly precise and helpful, and you're one of the most beautiful woman I've ever seen, this is all amazing
Very informative, no nonsense stuff. Easily shown. Many thanks.
I just found this video and followed your instruction to relieve lower back pain i have struggled with for 3 weeks thank you SO much!!! 💓 i have added this to my routine. Cant believe how effective it is!
it feels like god sent this video to me :D thank you!
Wonderful RelaxedAndLovingIt! Blessings
Another really effective way to relieve lower back pain or sciatica is by always sitting on an Aylio Coccyx Seat Cushion. The rear cutout of the cushion allows your tailbone to be elevated above the seat so that there is never any pressure placed on it
In case anyone sees this and finds it helpful- I recommend a firm one (mine is made of bamboo), not memory foam, which just flattens out underneath your weight becoming useless. It made a tremendous difference for me with me lower back issues.
Perfect, Ms Wheeler!! Thanks!!
Thank you, thank you.This has been a problem for me for some time. You've pinpointed it and now I'm finding relief.
She's gorgeous!
That’s not the point….
I do this exercise with a roll foam and they’re great!!!!
I am about a trillion years old but still haven't given up on doing an assortment of activities including driveway basketball and hiking. I have recently been experiencing stabbing hip pain when doing certain motions, such as walking on unlevel ground and spinning around quickly on one leg. I just watched the video and I'm going to give it a try despite the fact that those stretches look like they could put me in the hospital. Not to worry, I have medical insurance with only a small deductible.
Martin_Teboski
so...how did you make out? did these techniques help you
:) plus you are funny.
HOPE HE'S ALRIGHT.
Ok im pumped up, ive been avoiding this for years. Im ready to cry now.
wow..this helped me immediately! After about 20 years of struggling with this kind of pain! Thank you.
Thank you so very much! I have been suffering for two weeks from a lower back pain I couldn't even locate. Right when you said to follow the hip joint to the piriformis I felt the tightness instantly! I didn't have a lacrosse ball but a 35mm amethyst sphere did the trick, and the first stretch helped but that pigeon stretch knocked the pain right out. Thank you so much again and no disrespect, only love, you are very beautiful.
Wow, this was amazing! I've been studying for exams and developed hip pain probably because so much sitting. Recently it's gotten so bad I can barely walk, but this helped relieve some of the pain! Felt a relief immediately! Thank you
This made a timely reappearance in my recommends. Very clear & helpful. Thank you
Thank you, this cured me!
I love this girl, what a beauty.
I love her more because her exercises are great.
You are beautiful women who everywhere but obviously she is
Great video. I've had sciatica pain with extreme burning from my butt all the way down to my knees. Extreme muscle tightness from the hips down through my glutes, hamstrings and even on the sides of my thighs. My hips are constantly popping out of place and I also have two bulging discs one in my low back and one in my neck so I'm looking for some exercises that will also work my neck and shoulders and to address the huge knots in my shoulders. I'm in constant pain and use my roller ball for muscle cramps in my gluteus area and to address tenderness. I will give this video a try as I see some really good info and some things that have worked for me in the past so I know your on to something. Any info would be greatly appreciated.
I know that it’s been seven years but I hope that things improved for you. Living with serious injuries like you have in no joke and unless you’ve had them it’s hard for others to understand.
Suffering from tight left side hip, lower back and left glute impingement for the last few months...this helped soo much...thank u
God Bless You, I have had this pain for two years nothing has helped it till just now. You are my angel I can't thank you enough. Doctors have been useless I am so thankful I found your video. Even doing the pigeon pose without the release will not total rid you of this pain I have tried repeatedly. I did not know of the release. Thank You, Kai I wish you all the success the future can bring you.
Thanks a lot for the exercises...and i have to add, you are the example of perfection body wise...such a goddess
It hurtsssss soo baddd.. 😓
I came across your video while researching sciatica. I have been in pain for a long time to the extent Ive not had a good night's sleep in over a year. After trying ur technique my pain was instantly relieved and for the first time I had a good night's sleep. so thank you very much .
Thank you for this video. I pulled my back a week ago and finding this video and following your instructions was a game changer. You are a saint.
I mean staying still on the tender spot!
Kai Simon hard to find the tender ones. I feel painful spot, is that it?
I've just tried this and my entire leg and foot has just gone numb!
C Spencer happened to be too except the numbness last for a few weeks!
That means you're doing your MFR to hard. Lighten up the pressure, take your time, start with light pressure and go harder as you begin breaking stuff up
Thank you so much for this video!! I think you just changed my life. I have had this pain for so long and this actually got rid of it... THANK YOU!
This is spot on
If I can't do the stretch on the floor what makes you think I can do the stretch on a bench?
@Rick...have u tried it in the variation on the bench? It IS a lot LESS demanding than on the floor.
@ Rick Geller, good one. Both stretches look difficult.
Magdala Paris
Looks can be deceiving ;-)
Kate Hyde TRUE, but his comment was funny.
Lmao im with ya but thats the end hoal.
You could take away your back-pain permanently by change your diet a little - I've try and now almost relief all the pain. In my opinion you should try it
Please deliver that technique. Thanks for your time.
Benno Dorning Take a look at here for additional information:
fine4.info/back-pain-relief
Advaita Lapides nope. Secret truths that nobody else has. Nope, not for a second is that believable just another opportunist trying to make money on something that is readily available on the web for free. thanks but no thanks diet exercise proper nutrients and healthy rest make the biggest difference.
You are so awesome thank you so much!!! This actually helped me. I have a sit down job and have been dealing with this the past 3 weeks.
Absolute perfection.
Can you use a potato if you don't have a lacrosse ball?
Jesus Take the Wheel Not recommended! :)
If you're going try vegetables....I'd go with a greased up cucumber! LOL
I tried using a potato and all I get was mashed potato
I couldn't do any of these stretches if my life depended on it.
Robert Jensen I hear you needs to be a SENIOR friendly version
You don't know what's it like to have a pain in the ass.
Hey Kai. Hello. Your videos are one of the best in youtube for clear demonstrations, explanations and instructions. A lot of people are not really into scientific jargons when it comes to this stuff. Keep it coming. Thanks! ;)
Thank you! This is what I've been looking for and need!
you are a goddess
+Gooey beta male spotted.
I am, in fact, a beta fish, yes.
Rollo Q how? Because he called her a goddess? hahaha
wow! watch out yo elliiot, hotter, smarter, well spokener is here.
Joshua Duggan
smarter ?😳
Haha , chiller too
Glad I found your video. I’m 10mo post spine fusion and the piriformis muscle has been a constant problems throughout my recovery
Thanks a lot sis I am on my way to marathon after 3yrs in pain. Can't thank u enough.
man, you are beautiful
@Jessica Wooten. Your sentence is very bad English. You probably mean something like "Man, are you aware, that you are beautiful!"
Actually auto correct added aware and I didn't pay attention as a posted it
+pinkpunksaintclaire "Man, you are beautiful," that's not bad English. There's so many love songs lyrics with that sentence, "you are beautiful to me can't you see".. James Blunts massive hit 2005 which is called You're Beautiful. There are so many ways to say in a sentence, man, you are beautiful which are: you're very pretty you're; so adorable; you look Drop Dead Gorgeous; wow your stunning. Pure standard English my friend.
Thank you Jessica :)
pinkpunksaintclaire What about, You are so pretty that you're making me very tried, caz your running constantly around in my mind.:-D
Very well done video Kai. Informative and precise.
Totally agree with you Chuck. The myofascial release and stretching is only a part of the equation addressing the pain. In addition I highly suggest corrective exercises to restore postural dysfunction and healthy movement patterns. I touch on this in my workout videos and will be posting a vlog discussing this soon!
Excellent job! I tried it, and it works. Thank you.
Very helpful video thank you! Also want to say thank you for being straightforward with beautiful energy and really showing how to help it without using a bunch of extra words. Super clear which was helpful.
Thank you for posting!!!
wow...i have been struggling with this annoying pain and numbness for some time now in my lower back. chiropractors did not help its been at least 1 year. and kia your video has helped me more than the trained professionals. i thank you so much!
Thank you, this has taken my pain down from a 6 to a 2 almost instantly
Thank you so much. The ball stretch makes a world of difference.
This helped bring a lot of relief! Thanks!!!
Wonderful information and demonstrations! Thank you so much. I had been under the impression it was my hamstring insertions that were giving me such problems, but after doing the pressure and stretch as shown, I realize it is the piriformis!
OMG!!! Life changing!!! Thank you for instant relief!
Thank you Kai!!
I can feel the release already.
😭 Tears of joy; your techniques helped; thank you!!!
Kai you are just amazing. You are a natural for explaining and presenting material. I wish you the best.
Thankyou so much for this series. I have Rheumatoid Arthritis and due to medication I am now trying to lose the weight I gained. This video is helping stretch my lower back/butt so much I now can go walking after work instead of not doing any exercise. Keep inspiring and motivating people. 🙂
Yesterday I was in so much pain and I didn't know why. I considered going to the ER but that would mean missing class which I couldn't do. I happened to have a tennis ball laying around and did the rolling and stretching. It was more painful then I thought it would be. But worth it! I slept great and I feel sooo much better today. And more knowledgeable about my own body. Thank you!
Just did the stretch and it worked. Thanks very much
This has saved my life. I thought there was something wrong with my body structure because every time I've tried to start running again I'd get this awful, -won't go away type of stragnant pain on only my right hip/butt area and now after doing these releases and stretches I feel relief and have found hope. Now.. to find out why only the right side ..Thank you!!!!