Lower Back And Buttock Pain Relief

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Lower back and buttock pain relief can be achieved quite rapidly, in most cases. Once someone shows you what to do, the odds are that you can fix yourself.
Most likely there are one or two muslce groups that are causing the problem. All you have to do is take your time with the techniques I show you, and you'll do fine.

Just follow along with the videos below and you'll probably be pleasantly surprised with how much pain relief you can achieve. You can do it!

The 4 videos for Lower Back and Buttock Pain Relief are below on this page. Go directly to any video on this page by clicking these links:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .





This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

*Please Watch This Short Video First. Thanks.

Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a very good chance that you......like thousands upon thousands of others.....can provide your own lower back and buttock pain relief, so let's get to it.


Detailed Instructions For 
Lower Back and Buttock Pain Relief

Important - FEEL FREE TO ONLY WATCH THE VIDEOS AND FOLLOW ALONG WITH WHAT I DEMONSTRATE. The text is there to support the videos if you need more clarification.

Also, in the future you may only need to do one or two techniques to get instant relief for your pain in upper left back relief, but you've got to go through the whole sequence to find your individual pain treatment. Pay attention to which of these specific techniques works best to relieve your lower back and buttock pain.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Video 1 of 4 - "Sports Ball" Release of Buttocks - BOTH SIDES



Your lower back and buttock pain relief may occur instantly from doing Step 1, but it's important to continue through all the steps, since Step 1 may release only one of the causes of your lower back and buttock pain.

These techniques to release the muscles that are causing your in your lower back and buttock pain can be very effective. You may have to play around a bit to get the feel for it, but it will be time very well spent.

Here's what we are going to do:

A. Get a few different size sports balls if you can and find a place where you can sit on the floor comfortably or on a chair. Ideally, the floor would be carpeted and the chair would have a thin cushion with no arms. After you've acquired a tennis ball, baseball, lacrosse ball, softball, cricket ball,etc. Lay down or sit on a tennis ball with the ball pressing into your buttocks.

Move the ball to different spots on your buttocks and notice if there are any tender/painful spots. These tender/painful spots are the areas we want to focus on.

Whether sitting or lying down, place the ball under ONE of the tender spots you've found and use your body weight to add a much pressure to that spot with the ball as you can comfortably relax into.

Apply as much pressure as you can relax into, keep the ball pushing into that one spot, and move your leg so the tissue the ball is pressing into moves a bit as you move your leg. Move you leg repeatedly in this manner until you feel the tissue release a bit (one way to feel the release is to notice that it is less tender/painful with the same amount of pressure).

Do each tender spot for 10 or 20 seconds, then move on to another tender spot.

If one spot is particularly stubborn, you can always return to it again later after you've released other areas that may in fact help that stubborn spot to let go.

Lower back and buttock pain assessment - notice the amount of lower back and buttock pain relief this one technique provides for future reference.

B. Stretch and Assess - Reclined Hip Stretch

First, we're going to do a reclined hip stretch, to both stretch your hip muscles and to assess where there are more tight spots that we can release with a sports ball.

Lie on your back with knees bent and your feet flat on the floor. Now, with one leg staying in the same position, take the other leg and cross it over the other so that your ankle is resting on the knee of the leg that hasn't moved. Now with the arm on the same side as the leg that is crossed, take your arm and put it as far over your shin as possible. Then take the hand from the other arm, put it between the hole in your legs and grab the forearm of the arm you put over your shin.

Pull your arms toward your chest and feel the stretch in your hips. You can hold this stretch for 10 to 30 seconds at a time, but notice where you are feeling the tension. When you feel the stretch is no longer helping to release the tissue, go back and do the "sports ball release" on the areas you felt were tight during the stretching.

Repeat this stretch and assess on the other side of your body.

C. Stretch and Assess - Seated Hip Stretch

Now sit on the floor with one leg bent in front of you and one leg bent behind you. Ideally, both legs are at about 90 degrees, but just do the best you can.

Lean forward over your front ankle and feel the stretch in your hip of the leg that is in front. If you feel this stretch in your knee then move your foot closer or further away from you to a position where you no longer feel the stretch in your knee. You do NOT want to feel this stretch in your knee.

Hold the stretch for 10 to 30 seconds. Lean forward at different angles and notice where you feel the tension in your hips. When you feel the stretch has stopped helping to release the muscles anymore, do a "sports ball release" on the tight areas you noticed while stretching.

Repeat this stretch and assess on the other side of your body.

C. Stretch and Assess - Seated Crossed Legs Stretch

Sit on the floor with both legs straight out in front.
Now take one leg and cross it over the other so your foot rests on the floor at about the knee area of the opposite knee.
With the arm on the side of your leg that has remained straight, take your elbow and place it on the out side of the knee that is bent.
Feel the stretch in the upper side of your hip as you twist your upper upper body and legs in opposite directions.

Repeat this stretch and assess on the other side of your body.

Lower back and buttock pain assessment - notice the amount of lower back and buttock pain relief this one technique provides for future reference.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Video 2 of 4 - Release The Front Of Your Back



Lower back and buttock pain can often be caused by the muscles on the front of your spine and pelvis being tight. So, we're going to make sure they are not inappropriately tight.

Here's what we're going to do:

A. Inner Hip Release We're going to release a muscle called your iliacus the attaches to the inside of your hip bones. It's a muscle, just like any other muscle, so when it's tender it means it's too tight. Lie on your back with your knees up and your feet flat on the floor. Reach down and find your hip bone at the lower side of your abdomen. Come to the inside of your hip bone and press on the muscle tissue that attaches to the inner side of your hip bone. From the top of your hip bone all the way down to your pubic bone press on the muscle tissue and notice any tender spots. Do the Press-Pull-Release Technique combined with the Hand-On-Hand Technique on any tender areas. You can also cross one leg over the other or let your leg hang out to the side to get different angles of access to some areas (as shown in the video). Repeat this entire process on the other side of your body.

Lower back and buttock pain assessment - notice the amount of lower back and buttock pain relief this one technique provides for future reference.

B. Side of Spine Release Now we're going to release a muscle called your psoas that runs down the sides of the front of your spine. While still lying on your back with your knees up and your feet flat on the floor, take the tips of your fingers and find your pubic bone. Move up about an inch from your pubic bone and about an inch to one side of your midline (your belly button is a good midline marker) and gently but firmly press into your belly. Now "tuck your tailbone" up and down a little bit. It's important that you do NOT engage (tighten) your abdominal muscles while you do this or you'll push your fingertips out of your belly. It seems to help if you push into your feet just a bit when you tuck as it seems to make it easier not to engage your abdominals. Try to find the place where you can feel your psoas muscle moving under your fingertips. It may or may not be tender where you are pushing but I want you to at least locate the psoas muscle by making it move. Now you just do the Press-Hold-Move Technique with a modified Hand-On-Hand Technique to release your psoas muscle on both sides. Watching the video for this technique should clarify much of this written description.

Lower back and buttock pain assessment - notice the amount of lower back and buttock pain relief this one technique provides for future reference.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Video 3 of 4 - Hamstring Release and Hamstring Stretch



So here's what we're going to do:

A. Softball Press Hamstring Release -

If you do happen to have a softball handy, it can be quite beneficial to release some tension in your hamstring using it before we do the stretch described below.

So in a seated position, stick the softball under your hamstring. Search for any tender spots and when you find some do the press-hold-move technique. You will probably get the most benefit in the upper two-thirds of your hamstring. Make sure to investigate near the very top of your hamstring close to where it attaches to the bones in the bottom of your hips. There is often some good tension there that a softball can be very effective in releasing. Notice how much tension you find, how much release you get, and how much this technique helps relieve the pain in the back of your leg.

B. Hamstring Stretch -

Your hamstrings are the muscles on the back of your legs from the top of the back of your knees to the bottom of your buttocks. I'm going to show you a basic hamstring stretch with one important trick that makes all the difference.
While keeping your legs straight,
stand with your feet shoulder width apart
with your weight in the balls of your feet (that means in the front of your foot and not in your heals, but not in your toes either)
bend forward like you where trying to touch the floor with your fingertips,
go as far as you can with just your bodyweight pushing you down
When you reach the point where your body won't naturally go any further you should feel a bit of tension in your hamstrings.
NOW THE TRICK: Once you reach the point of bending over with only your bodyweight
FLEX YOUR THIGH MUSCLES (quadriceps)- the muscles that straighten your legs
While at the same trying to reach the floor with your fingertips.
Keep your legs straight while you do this and don't cheat!
You should feel this all the way from your calf muscles up to your butt when done properly. Press for a count of 5 to 10 seconds for each rep, do 3 sets of 3 reps.

Notice how much lower back pain relief this one technique provides for future reference.

Note: You cannot do this stretch too often. It could be your secret lower back pain remedy if you did it many times a day, everyday. If you did 20 sets a day, especially if you sit at a desk all day, it would be wonderful for lower back pain relief before you ever actually feel it!.

Lower back and buttock pain assessment - notice the amount of lower back and buttock pain relief this one technique provides for future reference.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Video 4 of 4 - Tennis Ball Release of Lower Back and Tailbone




Many of the nerves that pass through your pelvis originate in the vertebrae of your lower back, so we want to make sure there aren't any nerves being yanked on in your low back that are causing your lower back and pelvic pain.

Here's what we're going to do:

A. Inner Spinal Muscle Release -

Lie on your back and place a tennis ball under your low back, right next to your spine where your lower back meets your hip bones. Let your bodyweight press on the tennis ball and notice any tender spots from the top from the lowest part of your lower back all the way up to your lowest rib, which is about 4 to 6 inches.

When you find a tender spot, lift your leg that is on the same side of your spine as the ball. If you lift your leg enough you should feel the muscle tissue under the ball move. Lift and lower your leg a few times and you should feel the tight tissue release as the spot becomes less tender.

Do This same motion all the way up to your lowest rib, and then repeat this process on the other side. Notice the movements that your body seems to like for each spot, it's the "Oh, that's a good one!" feeling. It's not just pain, it's the feeling of tension that needs to be released and you're on it, so stick with it for a few seconds.

Again, move your leg, flex and relax, twist your spine while the ball presses on the muscles. When you feel the muscle move under the pressure of the ball then you know you're doing it properly.

Lower back and buttock pain assessment - notice the amount of lower back and buttock pain relief this one technique provides for future reference.

B. Outer Spinal Muscle Release -

Now, reposition the tennis ball 2 to 3 inches from your spine. Repeat the process you just did in Step 1A with this area. Do both sides of your spine. Yes, you might be re-doing some your low back muscles, but if they're still tight then they could use a little more work.

Repeat this same process on the other side of your back.

Lower back and buttock pain assessment - notice the amount of lower back and buttock pain relief this one technique provides for future reference.

C. Tailbone Release - Now to the tennis-ball-press technique on your tailbone. Find a tender spot, use your body weight to press the tennis ball into the spot, then do the press-hold-move technique by moving your leg so that your tailbone moves under the pressure being applied by the tennis ball.

Notice how much pelvis pain relief this technique provides.

Notice overall how effective Step 1 has been at providing the pelvic girdle pain relief you are seeking.

D. Outer Hip (Tensor Fascia Latae) Tennis Ball Release -

Take a moment to locate the outer and upper most edge of your hip bone. If you poke your fingers into the tissue just below, that is your Tensor Fascia Latae muscle that can pull your hip down and out of position if it is tight.

Put a tennis ball on the floor and lie on it so it presses directly into your Tensor Fascia Latae Muscle. While keeping the ball pressing into one tender spot at a time, do the press-hold-move technique.

Do both sides of your body.

Lower back and buttock pain assessment - notice the amount of lower back and buttock pain relief this one technique provides for future reference.

Self-Assessment For
Lower Back And Buttock Pain Relief

Is your lower back and buttock pain relief treatment complete?
Which techniques gave you the most lower back and buttock pain relief?
Did Step 1, Step 2, 3, or Step 4 work best?
Was there one specific lower back and buttock pain relief treatment that instantly relieved your pain? Remember what worked best for you, so you can do that first next time the pain occurs.

Are you still experiencing some mild lower back and buttock pain?
Which muscles are still tender/painful (that means they are tight!) and could use some more work? These remaining tender spots may be the cause of your remaining lower back and buttock pain.
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.

Investigate a bit and you'll eventually find which techniques work best for you to provide the best lower back and buttock pain relief. Then you'll be able to fix yourself whenever you desire because you'll have your own personalized lower back and buttock pain relief treatment……literally at your fingertips!

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