PACE Physical Therapy

💥Low Back Pain Relief💥
Here’s another series out of my own personal rehab toolbox. I’m coming off a long week of travel, sitting in meetings & listening to speakers for a business retreat & boy was my body not used to being that sedentary!

My right side low back (QL primarily- quadratus lumborum muscle) as well as my R iliacus (hip flexor) & pelvic floor have been feeling semi-unhappy. This rehab routine was focused on:
🔺 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲!
➡️especially above & below my lumbar spine
🔺 𝐁𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠!
➡️this can help improve muscle movement, reduce feelings of stress & is always very useful for me with pelvic tightness
➡️all breathing techniques were focused on expanding my low back & pelvic floor so they were deep inhales & targeted to many areas where I’m placing my hand in the videos
🔺 𝐄𝐜𝐜𝐞𝐧𝐭𝐫𝐢𝐜 𝐐𝐋 & 𝐡𝐢𝐩 𝐟𝐥𝐞𝐱𝐨𝐫 𝐥𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐢𝐧𝐠!
➡️“tight” or “shortened” muscles can benefit from being loaded through a lengthening contraction to help improve mobility & reduce discomfort
🔺 𝐔𝐧𝐢𝐥𝐚𝐭𝐞𝐫𝐚𝐥 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲!
➡️the nature of one sided pain, tightness or weakness means dynamic and unilateral strength needs to occur to help reduce compensation patterns
🔺 𝐒𝐥𝐞𝐞𝐩, 𝐰𝐚𝐭𝐞𝐫 & 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧!
➡️sleep is crucial for allowing our cells to repair and our body to rest. Water keeps us hydrated so our systems function well. Nutrients such as protein & glutamine are the building blocks for our muscles & help with recovery, strength & function plus aid in keeping our immune system healthy

More tips in the videos‼️👇👇

✅Share with a friend dealing with back pain‼️