Hello from Athens Greece...I had a serious problem with my back for 3 years!! i ve tried everything but nothing happened....I saw this video and start to put tennis ball...1 to 3 times a day for 3-7 minutes a day(untill i didnt feel the pain as intense as in the beginning)...for 4 days...Then the tennis ball was not enough ,i felt i needed to continue with something harder ..I bought a wooden egg!!i continued with that for 5 more days and the pain dissapeared finally!!!!! after 3 years of suffering!!! THANK YOU !...Tips*try a little bit to find the correct spot to put the ball ....dont dont be afraid of the sorreness afterwards,it ll go....
You have to follow the directions exactly and stay on the knot until the pain truly fades away. Some of my knots were so "chronic" as she put it, that they took several minutes but they all faded! This was amazing! I needed this so much!
For weeks I've been having lower back pain. last night I went to Dollar Store and bought me a rubber ball. I felt relief for the last twenty four hours , no pain, I mean NONE So simple, but it really works. Last time I had this I went like 3 weeks in and out of Chiropractor office. Now one visit to dollar store and Dr. Moore's video. Thanks so much
Will22 Yeah! Total result; thanks for watching. Don't forget to subscribe to Posture Videos: www.posturevideos.com so you also get my bimonthly posture tip and free ebook on posture mistakes.
Dear Paula Moore..I just want to thank you for saving my life. I tried this and it relived some tremendous spasms I was having.. I can't thank you enough.
Thanks for the video. Learned a couple of things. Been using a tennis ball to maintain my back after rowing. Have just placed the ball against a wall, leaned into it and moved around. Looks better to do it your way.
Great video, I have for years used plastic drink bottles, here in Australia they have 4 lumpy legs, that work like an elbow. I would fill them with hot/warm water and lay on my bed on them and massage as hard as I needed to help with what I was suffering with. I would use it all up and down my back, where ever I felt tight or sore, with the heat being in it, would do a wonderful job. Using them on a bed I found would give the softness I would need to not have it over hard. Another good way to treat ones self. Great video, keep up the great work.
Dear Dr Paula Moore, I have used the tennis ball treatment for sciatica in the hip before but, you've opened a world of tennis ball opportunities! Thanks for highlightinga really versatile technique.
***** So glad it's helping you - you might like to receive my bi-monthly Posture Tips newsletter full of tips and tricks for correcting your posture: bit.ly/1azS1f0
This video by Paula practically saved my life... Up until discovering this tennis ball cure I had terrible shooting pains down my lower back. Now, its completely gone and when I get any tightness I just get the tennis ball out and sort it out fast. My wife had exactly the same and is cured completely now. I have also recommended it to others who have used it and changed their lives... Cheers Paula!!... Btw... Foam rollers are excellent too for sorting out your upper back and the IT bands that run down the outside of the legs to sort out any pains, stiffness.
I've had chronic back pain for 12 years now. I am very familiar with those knots. I'm gonna try this. Just sent my husband to the store! ;-D Thank you Dr. Paula Moore.
Hello, Dr Moore! I've actually been suffering, as 28-year old, of a bad lower back pain. I workout a whole lot, and my lower back just always feels tense, crack-y, and sore. I do own a massage ball, but I never really used it. I tried your technique, and- Oh, my gosh! Once I was done with my left side, I felt release even down my glute. I was sore as heck, but I did feel an enormous difference. I guess my mistake from the past was just really releasing too quick and getting bored, which really didn't bring relief, not did it fix the problem. This time, one spot took literally over 5 minutes to release, but once I was done- the relief was enourmous!!! I will stick with it!!! Thank you so much!
Fantastic result! Thank you for sharing that. The tennis ball exercise comes from my Posture Pro course found at Posture School: www.posturecourses.com/ Thanks for watching :)
Thank you so much for posting this. I’ve been in such pain especially when lying down flat and using this has relieved most of the tension. Great advice for not releasing the ball until the pain has subsided and this is what made all the difference for me.
Thank you for this video. I've had bad back pain for months and it got unbearable. The lady I saw today explained the tennis ball. An illustration helps a ton. Thank you!
You are a savior! I had a stiff back from some new back workouts. It was working itself out for a couple days until last night I picked up my 2 year old. My lower left side suddenly knotted up and I was stuck crooked! Found this video today at work - got a tennis ball from my co-worker and now I can stand straight again and can walk instead of hobbling! Still have some pain, but I expect that to go away after some rest and relaxation.
This has helped me so much. As a soldier ive developed chronic back pain. There was nothing on my X rays so the doctor shrugged me off. After I had an injury to my lumbar area, a neglected strain. I was losing most of my core strength. I went back and they referred to a physical therapist. He gave me a lacross ball and told me to roll against the wall on areas that hurt. While doing it at home, I realised I had a ton of knots all around my L5 vertebrae. The technique in this video has helped me so much. After 3 weeks of doing this and stretching I've almsot fully recovered. Hopefully I can combat the chronic pain as well.
Brilliant result! You may find some of my posture courses helpful, since you had such great results with this video. You'll find them all here: www.posturecourses.com
i like the video because of the simplicity as you have shown the bones and then let us know where precisely to put the ball and posture after exercise. Thanks.
Thank you so much! I've been dealing with a back and tailbone injury the past year and had been relying on my RMT/chiropractor/PT to release my tender points, and when I ran out of health benefits I did not know what to do! My PT had mentioned using the tennis ball but failed to provide such detailed instruction. Thanks!!
I have a slight scoliosis too and because of that curve, the one QL muscle is always over active and I find this exercise really helps me. Do it daily if you can. Thanks for watching :)
Oh MY GOSH! thank you so much I always get knots in my shoulder arm area and I had no idea it was a knot and when I went to the doctor they thought it was something else and gave me inflamation pills which were not hardly working at all. I did this and almost all the pain is gone! Thanks once again! I seriously don't think I could've waited until my next appointment later this week :)
this was amazing! I just tried this and followed the directions, some of my knots took several minutes to dissipate, I even had some pain shooting from my head to my toes! I did my whole back and I didnt find as many knots as I thought but they were enormous!! THANK YOU!!!! Thank you so much. I feel amazing.
Good explanation Elizabeth thanks for your contribution. Yes indeed we need lactic acid - it is the excessive build up that I am speaking of within muscles. I am happy with the level of evidence in this area of science. Thank you for watching.
I'm starting to see that my "neck problems" (cracking/soreness) were really a posture problem or a functional short leg.... definitely leaning to my left side and forward due to tightness in my glute and hip area making it extremely difficult to stay balanced.... this caused my left glute/hip muscles be weaker than before... still not 100% sure how i will rebalance my posture and get my shoulders back..but your videos that i discovered today has already helped a great deal... thank you
This is awesome. Thank you so much! Never knew a tennis ball could do all this. I had some muscle knots in my back near my shoulder. My right shoulder feels great. I bowl a lot so I'm sure that factored into my discomfort. Tennis ball is going everywhere with me. Thank you Doctor. Looking forward to more of your work online.
Omg I have never thought of this!!!! It makes perfect sense and its so simple to do. I'm gonna try try! I been having lower back pain and nothing seems to work to relieve it. I'm gonna give this a try!
Found this video trying to prove my suspicion about the tennis ball release! I had always used it for my shoulder blades due to serving too Hard in tennis. Now I’m pregnant and I’m experience round ligament pain right in my lower back. I discovered a knot there, and I was trying to see if this was actually a thing or if I was just resourceful! Glad I came across this!
Thank you so much for this video. I have, or should I say had, a pissed off quadratus lumborum for the past week. Been resting, ice, ultrasound, muscle stim, taking flexeril and nothing had helped. Today my chiro told me I had a severely aggrevated QL, and I am to come back in the morning. After doing these releases, my pain is like 1 or 2 out of 10. Previously it was off the charts whenever I'd move...sit, stand, lying down,whatever I did it was excrutiating!
Hi, I tried this and works wonders. I also massaged my traps and this has been so successful. I had problems with my traps for approx 10 years and the pain seems to have gone. I dont want to try it again just incase I bring the pain back !!! Thank you so much 👍👍👍
cool video thanks.....my back is just trashed from racing motocross and my t6 t7 discs are damaged.i always have knots in my back.i will try this .....just to get the pressure off is awesome
Ah, there is no answer for that because it depends how long you've had it, how severe it is, your diet, your exercise levels, if you have any wear and tear. So many factors so it takes as long as it takes until you can no longer feel it rolling under the ball or until your massage therapist or health care practitioner says it is gone. Glad it is helpful!
I tried this after seeing this month's ago. I never had a tennis ball and always forgot to get some. Well I got one and this works great! I know this is against advice because it's not a knot, but I have a back injury in my upper left back like pain and tingles I feel it everyday I got when I was young playing softball and it helped so much to use the tennis ball on my upper back against the wall. My lower back pain is gone for now and I'm going to do this more often when in pain from knots. I thank you so much!
Thankyou Paula. Such a simple but effective thing we can all do and benefit from. I've had back tension for many years.I love exercise, but over the years, even with occasional massages. these come back. Particularly my right shoulder and this year it has..bigtime. So in may I bought a massage roller, which initially was for my leg sprain.which I discovered was connected to something in my back! Now I'm daily working on my shoulder blade area-all around, over the shoulder into my arm. I've struggled to even raise my weak arm before.Now it's getting better especially since using the tennis ball as well. So many painful, strong knots.And lots of them. It's slow gradual progress but it's getting better,and I spend sometimes 2hours working on them,wriggling around the floor!! I used to swim and surf, and since taking up mountain biking instead, I'm sure the worsening of my back is connected.
Mathew Smith Hi Mathew - wow you sound really committed - that's great! You might also benefit from some deep tissue massage so you don't wear out your own thumbs!
I hardly use my own hands. Just massage roller, and an assortment of balls no larger than a tennis ball. Getting there slowly. I will go for a massage and or shiatsu, when I feel 'normal' enough. and it will be a real treat!
Holy shit I tried this on my glutes and hips the tension was quite unbelievable but the pain was worth it. The release of pressure that had built up felt so good
stuarths33 Yeah!! So glad it helped. You may wish to join us @ so you receive my free book: The 7 Biggest Posture Mistakes which may give you even more posture tips. Thanks for watching!
thanx dr. paula 4 a great vid with demonstrate & information. will implement this technique to assist in eradicating the sciatica that has been sheer torture. i have a great chiropractor that incorporates trigger point-muscle release work in conjunction with adjustments but adding this 2 my life will probably quicken the healing process. keep up the good work. blessings/
I've been doing this since I was a kid (about 15 or so years). My dad worked construction, and got this from a coworker. I've even used softballs, baseballs, and medicine balls depending on what kind of pressure I need. Some of the best ideas come from many independent people.
Well done great use of the Tennis ball , thats how I got my back problem ironically playing "Tennis". Just checked out your video as Im supposed to play a tournament tonight but looks like I'm gona have to pull out !
Hey Steven result! Yeahhh. If you are a full body holistic health guy you may like my brand new posture course launched this week with almost 500 students already: bit.ly/1qOJ7b5 Thanks for watching.
Indeed - as hard as it is Steven, don't wait for the pain. By the time that arrives the problems are often chronic. You can really learn to love daily posturecise. It has become my morning routine just like brushing my teeth but waaaaay more fun!!
Thank you for this helpful video Dr. Paula Moore! I am a 20 year old soccer player from California State University of Northridge. I squatted way to much weight (I was demanding too much from my body). My doctor told me I had muscle spasms in my lower back. I stretch a lot now (was not flexible at all) and I love using the foam roller! I literally sit on the tender points and I feel like it helps. Im gonna see a chiropractor soon and my doctor again. I will definitely practice using the tennis ball. Thank you so much! Sincerely, Andres
Thank you so much for this! I fell ill sort of overnight with a few autoimmune diseases 3 years ago after receiving a vaccine. I spent a year in a bed and another year between a bed and wheelchair. One of my secondary autoimmunes is "Ankylosing Spondylitis". I been back on my feet for almost a year now after going on a raw vegan diet and juicing. Even though I'm much better than I was I still suffer from the lower back issues due to favoring it side to side. I just did this trick and it worked!
I tried this last night after viewing the video and it worked wonders for me. I don't have the pain anymore and I used a rubber stress ball the size of the tennis ball. Thank you for the video.
Julio Franceschi Julio that's wonderful. You can use this exercise as prevention and do it, even when there is no pain. Don't forget to join my site so you get my bi-monthly posture tip: drpaulamoore.com/
Thanks I've had problems on my R scapular area (right on the lower edge) for years and this exercise really helped with pain and mobility. ROM shows definite evidence of improvement. I will continue this exercise and my personal plan of care. What a genius exercise.
@tophatbluesser Great question thanks. Not so easy to answer. You learn this as you learn your body. A little soreness the next day is normal when you begin. Actual bruising marks means you pushed in too hard. Arnica lotion great for bruised muscles. If you find the knots easily by rolling onto them without pushing with extra force into the ball you should be fine. As the knots melt they get harder to find and sometimes you need to push a little into the ball to find the knot. I hope that helps.
Hi Rob yes they are a bit wiggly. I gently tend to rock until I am right on the main part of the knot (you will know because it hurts!) and then stay there. If you get it on the 'sweet spot' you won't roll off. Try rocking. Thanks for your question.
merci beaucoup c'est très généreux de votre part de sacrifier vos temps et vos matériel pour nous renseigner et nous donner des conseils précieux j'espere que va m'aider et merci d'avance
Thank you for all the kmowledge. I attempted to work my lower back knots out and it helped in a few spots but other it just caused almost bruise like pain.
You are right as you didn't invent it! still great advise though for people who don't know! I got a book in the 1980s for my back which a physio had written and she mentioned this in the book
Hi Thomas yes sitting does not make for good backs or posture. It is too hard to diagnose without an examine. Extension paid can be disc trouble, joint trouble?? You might benefit from a physical examination from someone versed in the mechanics of the spine like a chiropractor. It probably isn't just one thing - muscles, nerves, joints all function together. My experience is also that tight QLs are very very common and trigger point therapy there is helpful. Thanks for watching.
Pain is so subjective and so I've not heard it described like this before but that doesn't mean it isn't exactly as you describe - it's your experience after all. Headache is common from muscular knots and also very treatable. Do see a health care provider or a massage therapist to see if they find you have muscle tension.
If people find doing it on the floor is too harsh/sore to begin with, try it bed with a soft book or magazine under you for a little bit of added resistance. I find it does wonders.
wow! ok, that sweet spot (QL) is what is killing me right now - first time in 25 years! Thanks so much for your help :) I'm going to get me a tennis ball!
Thank you so much for your advice. I was getting seriously worried about my lower back muscles (so rock hard) then I feel those sweet spots QL you talk about and thought I had a serious health problem because they are SO painful. Now I know I can put some pressure on these to release the pain
Hello from Athens Greece...I had a serious problem with my back for 3 years!! i ve tried everything but nothing happened....I saw this video and start to put tennis ball...1 to 3 times a day for 3-7 minutes a day(untill i didnt feel the pain as intense as in the beginning)...for 4 days...Then the tennis ball was not enough ,i felt i needed to continue with something harder ..I bought a wooden egg!!i continued with that for 5 more days and the pain dissapeared finally!!!!! after 3 years of suffering!!! THANK YOU !...Tips*try a little bit to find the correct spot to put the ball ....dont dont be afraid of the sorreness afterwards,it ll go....
Low back pain gone. Total result. Thank you for sharing your success!
Thanks bro
You have to follow the directions exactly and stay on the knot until the pain truly fades away. Some of my knots were so "chronic" as she put it, that they took several minutes but they all faded! This was amazing! I needed this so much!
For weeks I've been having lower back pain. last night I went to Dollar Store and bought me a rubber ball. I felt relief for the last twenty four hours , no pain, I mean NONE So simple, but it really works. Last time I had this I went like 3 weeks in and out of Chiropractor office. Now one visit to dollar store and Dr. Moore's video. Thanks so much
Will22 Yeah! Total result; thanks for watching. Don't forget to subscribe to Posture Videos: www.posturevideos.com so you also get my bimonthly posture tip and free ebook on posture mistakes.
This is a great video. You know what you are doing.
Dear Paula Moore..I just want to thank you for saving my life. I tried this and it relived some tremendous spasms I was having.. I can't thank you enough.
Thanks for the video. Learned a couple of things. Been using a tennis ball to maintain my back after rowing. Have just placed the ball against a wall, leaned into it and moved around. Looks better to do it your way.
Love my tennis ball! :)
Great video, I have for years used plastic drink bottles, here in Australia they have 4 lumpy legs, that work like an elbow. I would fill them with hot/warm water and lay on my bed on them and massage as hard as I needed to help with what I was suffering with. I would use it all up and down my back, where ever I felt tight or sore, with the heat being in it, would do a wonderful job. Using them on a bed I found would give the softness I would need to not have it over hard. Another good way to treat ones self. Great video, keep up the great work.
Thanks so much for your comment.
Dear Dr Paula Moore, I have used the tennis ball treatment for sciatica in the hip before but, you've opened a world of tennis ball opportunities! Thanks for highlightinga really versatile technique.
***** So glad it's helping you - you might like to receive my bi-monthly Posture Tips newsletter full of tips and tricks for correcting your posture: bit.ly/1azS1f0
This video by Paula practically saved my life... Up until discovering this tennis ball cure I had terrible shooting pains down my lower back. Now, its completely gone and when I get any tightness I just get the tennis ball out and sort it out fast. My wife had exactly the same and is cured completely now. I have also recommended it to others who have used it and changed their lives... Cheers Paula!!... Btw... Foam rollers are excellent too for sorting out your upper back and the IT bands that run down the outside of the legs to sort out any pains, stiffness.
So glad this helped you so much. No more muscle knots - result! Thanks for watching my posture videos.
I've had chronic back pain for 12 years now. I am very familiar with those knots. I'm gonna try this. Just sent my husband to the store! ;-D Thank you Dr. Paula Moore.
Hello, Dr Moore! I've actually been suffering, as 28-year old, of a bad lower back pain. I workout a whole lot, and my lower back just always feels tense, crack-y, and sore. I do own a massage ball, but I never really used it. I tried your technique, and- Oh, my gosh! Once I was done with my left side, I felt release even down my glute. I was sore as heck, but I did feel an enormous difference. I guess my mistake from the past was just really releasing too quick and getting bored, which really didn't bring relief, not did it fix the problem. This time, one spot took literally over 5 minutes to release, but once I was done- the relief was enourmous!!! I will stick with it!!! Thank you so much!
Fantastic result! Thank you for sharing that. The tennis ball exercise comes from my Posture Pro course found at Posture School: www.posturecourses.com/ Thanks for watching :)
Bril Paula..teaching senior yoga students who often suffer with back pain...this is a great technique and so simple, thanks x
Oh thank you for the tips, appreciate it very much!
Thank you so much for posting this. I’ve been in such pain especially when lying down flat and using this has relieved most of the tension. Great advice for not releasing the ball until the pain has subsided and this is what made all the difference for me.
Wonderful Helen - I'm so glad it helped you. I love it too! Make sure you check out our entire Posture School: www.posturecourses.com/
Thank you for this video. I've had bad back pain for months and it got unbearable. The lady I saw today explained the tennis ball. An illustration helps a ton. Thank you!
Stephen Dollins Yeah! Thanks for watching. Make sure you are getting my bi-monthly posture tips:bit.ly/1azS1f0 Thanks for watching.
On my way to the store to buy a tennis ball. Thank you for the tip, Doc.
You are a savior! I had a stiff back from some new back workouts. It was working itself out for a couple days until last night I picked up my 2 year old. My lower left side suddenly knotted up and I was stuck crooked! Found this video today at work - got a tennis ball from my co-worker and now I can stand straight again and can walk instead of hobbling! Still have some pain, but I expect that to go away after some rest and relaxation.
This has helped me so much. As a soldier ive developed chronic back pain. There was nothing on my X rays so the doctor shrugged me off. After I had an injury to my lumbar area, a neglected strain. I was losing most of my core strength. I went back and they referred to a physical therapist. He gave me a lacross ball and told me to roll against the wall on areas that hurt. While doing it at home, I realised I had a ton of knots all around my L5 vertebrae. The technique in this video has helped me so much. After 3 weeks of doing this and stretching I've almsot fully recovered. Hopefully I can combat the chronic pain as well.
Brilliant result! You may find some of my posture courses helpful, since you had such great results with this video. You'll find them all here: www.posturecourses.com
Hey thanks so much for spreading the information and watching!
i like the video because of the simplicity as you have shown the bones and then let us know where precisely to put the ball and posture after exercise. Thanks.
Thank you so much! I've been dealing with a back and tailbone injury the past year and had been relying on my RMT/chiropractor/PT to release my tender points, and when I ran out of health benefits I did not know what to do! My PT had mentioned using the tennis ball but failed to provide such detailed instruction. Thanks!!
I have a slight scoliosis too and because of that curve, the one QL muscle is always over active and I find this exercise really helps me. Do it daily if you can. Thanks for watching :)
Oh MY GOSH! thank you so much I always get knots in my shoulder arm area and I had no idea it was a knot and when I went to the doctor they thought it was something else and gave me inflamation pills which were not hardly working at all. I did this and almost all the pain is gone! Thanks once again! I seriously don't think I could've waited until my next appointment later this week :)
Grate tips!!! I'm going to try this method,as my back is sooooooooooo painful, where you exactly demonstrated.Thanks for sharing.
this was amazing! I just tried this and followed the directions, some of my knots took several minutes to dissipate, I even had some pain shooting from my head to my toes! I did my whole back and I didnt find as many knots as I thought but they were enormous!! THANK YOU!!!! Thank you so much. I feel amazing.
Good explanation Elizabeth thanks for your contribution. Yes indeed we need lactic acid - it is the excessive build up that I am speaking of within muscles. I am happy with the level of evidence in this area of science. Thank you for watching.
I'm starting to see that my "neck problems" (cracking/soreness) were really a posture problem or a functional short leg.... definitely leaning to my left side and forward due to tightness in my glute and hip area making it extremely difficult to stay balanced.... this caused my left glute/hip muscles be weaker than before... still not 100% sure how i will rebalance my posture and get my shoulders back..but your videos that i discovered today has already helped a great deal... thank you
This is awesome. Thank you so much! Never knew a tennis ball could do all this. I had some muscle knots in my back near my shoulder. My right shoulder feels great. I bowl a lot so I'm sure that factored into my discomfort. Tennis ball is going everywhere with me. Thank you Doctor. Looking forward to more of your work online.
Thank you SO much. Ive had pain for years in my lower back and this has made it better in one go!! im in shock im so happy - thanks you!!
Thank you dear Dr Paula for sharing your knowledge and in such a clear and educational way/Antonio/Thailand.
You're welcome Antonio. Thank you for viewing my videos :)
Thanks for posting this. I will try this out soon for the knots on my back
Thank you so much! I've been having difficulty at work because of lower back pain and this definitely relieved me of it!
Does this work on lower left back knodules?
Omg I have never thought of this!!!! It makes perfect sense and its so simple to do. I'm gonna try try! I been having lower back pain and nothing seems to work to relieve it. I'm gonna give this a try!
Found this video trying to prove my suspicion about the tennis ball release! I had always used it for my shoulder blades due to serving too Hard in tennis. Now I’m pregnant and I’m experience round ligament pain right in my lower back. I discovered a knot there, and I was trying to see if this was actually a thing or if I was just resourceful! Glad I came across this!
So glad that it helped you. Always check with your health care provider for safe exercises during pregnancy :)
Thank you so much for this video. I have, or should I say had, a pissed off quadratus lumborum for the past week. Been resting, ice, ultrasound, muscle stim, taking flexeril and nothing had helped. Today my chiro told me I had a severely aggrevated QL, and I am to come back in the morning. After doing these releases, my pain is like 1 or 2 out of 10. Previously it was off the charts whenever I'd move...sit, stand, lying down,whatever I did it was excrutiating!
my physio advice me this tennis ball to my injury at my right shoulder and it really helps.... now have new knowledge on my lower back... thank u
Thank you for this important video, It's helped me and I've forwarded it on to friends who have low-back pain. Thanks again.
Hi,
I tried this and works wonders.
I also massaged my traps and this has been so successful.
I had problems with my traps for approx 10 years and the pain seems to have gone.
I dont want to try it again just incase I bring the pain back !!!
Thank you so much 👍👍👍
very clear and concise,knew about this but not exactly how to do it...thanks!
Excellent info and fully explained. Thank you!
cool video thanks.....my back is just trashed from racing motocross and my t6 t7 discs are damaged.i always have knots in my back.i will try this .....just to get the pressure off is awesome
Ah, there is no answer for that because it depends how long you've had it, how severe it is, your diet, your exercise levels, if you have any wear and tear. So many factors so it takes as long as it takes until you can no longer feel it rolling under the ball or until your massage therapist or health care practitioner says it is gone. Glad it is helpful!
I have just got to say thanks you are a life saver...I was in serious pain and tried the exercise and it has really helped me a lot X
QL trigger points can be so painful. I'm glad my posture video helped. Thanks for watching!
I tried this after seeing this month's ago. I never had a tennis ball and always forgot to get some. Well I got one and this works great! I know this is against advice because it's not a knot, but I have a back injury in my upper left back like pain and tingles I feel it everyday I got when I was young playing softball and it helped so much to use the tennis ball on my upper back against the wall. My lower back pain is gone for now and I'm going to do this more often when in pain from knots. I thank you so much!
Great jennifer. I have a video for shoulder knots too: www.posturevideos.com/posture_video/how-to-get-knots-out-of-your-shoulders/
Will this work on neck,shoulders and back?
AWESOME video! Thanks very much!
Wow amazing! So pleased it helped you Candace.
Thankyou Paula. Such a simple but effective thing we can all do and benefit from. I've had back tension for many years.I love exercise, but over the years, even with occasional massages. these come back. Particularly my right shoulder and this year it has..bigtime. So in may I bought a massage roller, which initially was for my leg sprain.which I discovered was connected to something in my back! Now I'm daily working on my shoulder blade area-all around, over the shoulder into my arm. I've struggled to even raise my weak arm before.Now it's getting better especially since using the tennis ball as well. So many painful, strong knots.And lots of them. It's slow gradual progress but it's getting better,and I spend sometimes 2hours working on them,wriggling around the floor!! I used to swim and surf, and since taking up mountain biking instead, I'm sure the worsening of my back is connected.
Mathew Smith Hi Mathew - wow you sound really committed - that's great! You might also benefit from some deep tissue massage so you don't wear out your own thumbs!
I hardly use my own hands. Just massage roller, and an assortment of balls no larger than a tennis ball. Getting there slowly. I will go for a massage and or shiatsu, when I feel 'normal' enough. and it will be a real treat!
Holy shit I tried this on my glutes and hips the tension was quite unbelievable but the pain was worth it. The release of pressure that had built up felt so good
A tennis ball has been my savior dealing with my si joint dysfunction.
Thanks a lot for such easy and obvious pain relief. common sense but not a common practice. thanks once again
So pleased this helped you!
Never knew a tennis ball could feel so good :P Thank you!
Absolute life saver, plus it's saving me a fortune on physiotherapy costs. Can’t thank you enough.
stuarths33 Yeah!! So glad it helped. You may wish to join us @ so you receive my free book: The 7 Biggest Posture Mistakes which may give you even more posture tips. Thanks for watching!
You are so Lovely for sharing this Paula! Thank you
wow thks so much for the key explaination. press till pain gone. i know nuts abt that
Fabulous! I love to think we can use something as free and easy as a tennis ball.
Very useful !This helped a lot. Thank you!
thank you so much for posting this video it has been a huge help to me!
Alvin Singh Excellent Alvin :)
thanx dr. paula 4 a great vid with demonstrate & information. will implement this technique to assist in eradicating the sciatica that has been sheer torture. i have a great chiropractor that incorporates trigger point-muscle release work in conjunction with adjustments but adding this 2 my life will probably quicken the healing process. keep up the good work. blessings/
wow honestly i have tried this 4 the first time i was having this knot in my lower back 4 at least a month en now its gone thank you very much
Such a very helpful video👍🏼
what a useful demo here,thank you👍
never use a plum, I did and it burst against the wall looool
haha!
hahaha hahahahahs
I used a grenade, and well, you can see from my avatar what happened.
I've been doing this since I was a kid (about 15 or so years). My dad worked construction, and got this from a coworker. I've even used softballs, baseballs, and medicine balls depending on what kind of pressure I need. Some of the best ideas come from many independent people.
They sure do! :)
I love your videos (especially the forward-head posture fixes!)! You've helped me greatly! Thank you so much for posting!!
Well done great use of the Tennis ball , thats how I got my back problem ironically playing "Tennis". Just checked out your video as Im supposed to play a tournament tonight but looks like I'm gona have to pull out !
Thank you for a great tip ,had muscle tension for a week now and this has worked a treat .
Hey Steven result! Yeahhh. If you are a full body holistic health guy you may like my brand new posture course launched this week with almost 500 students already: bit.ly/1qOJ7b5 Thanks for watching.
Dr Paula Moore Cheers for that will take a look really must start looking after my back ;)
Indeed - as hard as it is Steven, don't wait for the pain. By the time that arrives the problems are often chronic. You can really learn to love daily posturecise. It has become my morning routine just like brushing my teeth but waaaaay more fun!!
Thank you for this helpful video Dr. Paula Moore! I am a 20 year old soccer player from California State University of Northridge. I squatted way to much weight (I was demanding too much from my body). My doctor told me I had muscle spasms in my lower back. I stretch a lot now (was not flexible at all) and I love using the foam roller! I literally sit on the tender points and I feel like it helps. Im gonna see a chiropractor soon and my doctor again. I will definitely practice using the tennis ball. Thank you so much!
Sincerely,
Andres
Stromae Callejon Thank you for sharing your success. Do make sure you join Posture Videos so you receive my bi-monthly posture tips: bit.ly/1azS1f0
You're a lifesaver. Works a gem
Result!!
Thanks U! So much! I have a lump in the middle of my back! the tennis ball did help! I made a appointment to see my doctor! But Wow! Thanks Love
Your chiropractor, osteopath or physio may be even more helpful.
Thank you so much for this! I fell ill sort of overnight with a few autoimmune diseases 3 years ago after receiving a vaccine. I spent a year in a bed and another year between a bed and wheelchair. One of my secondary autoimmunes is "Ankylosing Spondylitis". I been back on my feet for almost a year now after going on a raw vegan diet and juicing. Even though I'm much better than I was I still suffer from the lower back issues due to favoring it side to side. I just did this trick and it worked!
I tried this last night after viewing the video and it worked wonders for me. I don't have the pain anymore and I used a rubber stress ball the size of the tennis ball. Thank you for the video.
Julio Franceschi Julio that's wonderful. You can use this exercise as prevention and do it, even when there is no pain. Don't forget to join my site so you get my bi-monthly posture tip: drpaulamoore.com/
Thanks I've had problems on my R scapular area (right on the lower edge) for years and this exercise really helped with pain and mobility. ROM shows definite evidence of improvement. I will continue this exercise and my personal plan of care. What a genius exercise.
Result Jayjay! Removing muscle knots yourself is easy!
@tophatbluesser Great question thanks. Not so easy to answer. You learn this as you learn your body. A little soreness the next day is normal when you begin. Actual bruising marks means you pushed in too hard. Arnica lotion great for bruised muscles. If you find the knots easily by rolling onto them without pushing with extra force into the ball you should be fine. As the knots melt they get harder to find and sometimes you need to push a little into the ball to find the knot. I hope that helps.
The video saved my life
Amazing!
Hi Rob yes they are a bit wiggly. I gently tend to rock until I am right on the main part of the knot (you will know because it hurts!) and then stay there. If you get it on the 'sweet spot' you won't roll off. Try rocking. Thanks for your question.
thank you doctor tennis ball really worked for my upper back
Great demo. Thanks
merci beaucoup c'est très généreux de votre part de sacrifier vos temps et vos matériel pour nous renseigner et nous donner des conseils précieux j'espere que va m'aider et merci d'avance
Thank you for all the kmowledge. I attempted to work my lower back knots out and it helped in a few spots but other it just caused almost bruise like pain.
Zayden Pierce Thanks for watching. That bruise like pain is typical of muscular knots. Check out your posture type here: www.posturevideos.com
wow ripley from the aliens movies helped my bad back :-)
William WB bruh chill, that comment was posted 3 years ago wtf did he do
@@leaveyaheadspinnin4736 bruh
Thank you for the lovely words of encouragement :)
i'm gonna buy a tennis ball tomorrw and i'm subscribing. thanks paula :). have a great day :)
That’s super helpful. Ima use that right now
You are right as you didn't invent it! still great advise though for people who don't know! I got a book in the 1980s for my back which a physio had written and she mentioned this in the book
Thanks a lot "postures", I can feel your good intentions, I will give it a try
G8..i really got some relief from my lower back pain in single trial...Thanks
Navneet Kaur Great result Navneet! Thanks for sharing that :)
Nice video Paula. And very well explained.
your video was amazing immediate relief your a god send thanks a million. wow that was the cheapest therapy ever.
Hi Thomas yes sitting does not make for good backs or posture. It is too hard to diagnose without an examine. Extension paid can be disc trouble, joint trouble?? You might benefit from a physical examination from someone versed in the mechanics of the spine like a chiropractor. It probably isn't just one thing - muscles, nerves, joints all function together. My experience is also that tight QLs are very very common and trigger point therapy there is helpful. Thanks for watching.
Pain is so subjective and so I've not heard it described like this before but that doesn't mean it isn't exactly as you describe - it's your experience after all. Headache is common from muscular knots and also very treatable. Do see a health care provider or a massage therapist to see if they find you have muscle tension.
If people find doing it on the floor is too harsh/sore to begin with, try it bed with a soft book or magazine under you for a little bit of added resistance. I find it does wonders.
had pain for a week and this got rid of it thank you !
Yeah! Thanks for letting me know this helped your lower back knots..
wow! ok, that sweet spot (QL) is what is killing me right now - first time in 25 years! Thanks so much for your help :) I'm going to get me a tennis ball!
Excellent video!
This is useful information. Thanks!!
Thank You very much for this advice , I ll give it a try. cheers!
Thank you so much for your advice. I was getting seriously worried about my lower back muscles (so rock hard) then I feel those sweet spots QL you talk about and thought I had a serious health problem because they are SO painful. Now I know I can put some pressure on these to release the pain
Did as instructed and the day after my lower back feels much better. Can this be done safely every day to make knots go completely?
You bet - daily practice is the best way to create a healthy posture habit for life :)