Wow this is getting weird the last month you have literally been making videos to exactly help me with my problems.I was doing a lot of sitting in my recent job and started having problems especially in the morning in my lower back and sides also caused bloating and hard time passing stools and when i came across your vids I started fasting first then after a few days did keto with lemon water and celery juice first thing in morning and things have been helping a lot!!Back is still sometimes sore and been doin stretches and yoga poses that helps a bit but the pain comes back again.I will give these stretches a try and wanted to thank you again
SAME HERE!!!! especially THIS! I woke up & can barely get off the floor and for some reason I did the first stretch... Then this appears. God says when the student is ready the teacher appears. He is helping me save my life... Literally! I walked away from Western medicine since there answer was hysterectomy!
It’s unfortunate that most lower back and hip pain stems from muscular imbalances but most doctors will just tell you “your fine” because an MRI suggests there are no present abnormalities. Great video, it sheds light on the importance of ruling out common MI before looking elsewhere
Finally!!! 2 years of sedentary work from home. Gained 50 pounds. In so much pain I’ve never experienced before. After much searching and trial & error, I think you’ve nailed the problem! You’re the best, doc!
I sit 8+ hours per day, and I've done this for 20+ years. I've started seeing a massage therapist a year ago...such a huge improvement in my back pain. I just recently started using an inversion table, and I can already tell a difference. I will start exercising now. Thanks for all the great information!
I love my inversion table - aren't they great! I had a bad bought of sciatica in the winter and the inversion table really helps. I would love to have a massage by a therapist.
@@carrie402 yes. The inversion table is great. My massage therapist is the best. She does deep tissue massage. Honestly, it is uncomfortable while she's doing it. (I'm very tender.) But it feels so much better tye day after. I go every 3-4 weeks. I hated spending the money at first, but it's definitely worth it!
@@dronepilot1333 It is an apparatus that you lay on and gradually work your way into tilting back further and further. It pretty much hangs you upside down to decompress your spine. I do it 1-2 times a day for a minute or less, so far. It works wonders!
Hey Dr. B. I clean carpets so I don’t sit much, I do a variety of movements throughout the day like squats and lunges. I listen to content such as yours to help educate myself and maintain motivation to stay active and healthy. 🙏❤️
I sit at least 10 hours a day . I feel this daily .. I do stretch ..which helps relieve the pain ... this video is great ..now I understand why the pain is coming ..I thought I was experiencing disc problems ... thank you so much for posting this ..I think alot of truck drivers are suffering from this and don't understand they can help it like this !
@@truehuman9449 I am a professional truck driver .. so unfortunately long shifts of sitting .. I have incorporated diet and exercise to combat all the things that could happen to my health due to the job 🙃
This describes exactly what I'm dealing with. It's gotten so bad. I walk hunched over. It's much more difficult to put my right shoe on. I can't wait to start these stretches! Thank you.
I have had my psoas muscle bother me for two years without anyone being able to figure this out. I go to pt once a week. This exercise has changed my life. Really opens everything. My spasms also were bothering my nervous system and digestion system. Calming this muscle with this stretch helps resolve these issues!
I sit a lot too, maybe 6 hours a day. I have lower back area pain when I do things like standing washing dishes, or vacuuming, or working over a car engine, all things that involve leaning forward slightly. I don't seem to have the symptoms of psoas issues though. I have self diagnosed that I have an issue with my quadratus lumboram. Can you please do a video on helping this Dr Berg? Unless you already have of course. Thanks again for all the great videos you make to help us all out here in TH-camland 👍🏻
Personally, I found 4 ways to stretch and tone those muscles. The first simply stretches them, and is about the easiest to do, and is the best one for instant improvement. Just squat, like you're about to use the bathroom, but without anything to sit on. That alone does wonders. If I cannot do that, the second one is while standing. Just bring one knee up in front of you, and hold it there, like you want to set a plate on your leg to eat from. After about 15 to 20 seconds, switch to the other leg. This doesn't just stretch the muscles, but also activates the opposing muscles, which helps the tight ones to relax more. The third one is done while on hands and knees. Just extend one leg out behind you, as straight as you can, and lift it as high as you can. Even better is if you can lift your head up too, and arch your back toward the floor. Hold that 15 to 20 seconds. Then switch legs. The fourth one is done lying on your back. Place your heels a few inches away from your but. Then just lift your pelvis off the ground, about as high as you can. Hold it 15 to 20 seconds. Relax back down to the ground for a few seconds. Then repeat. I do not know how mine compare to yours (yet). All I know is that mine have helped me tremendously. Each of these gives me enough relief the day I do them. But the majority of their benefit comes the next day. I discovered these many years ago, long before a became a truck driver. Each of my jobs have involved a lot of sitting, but none of them as much as driving a truck. And bicycling long distances did seem to make things worse, until I developed these stretches. After doing these a few days, I rarely need to even do them, until those muscles get weak or tight again.
A great subject to make a video about, cause of lot of sitting people do. Only problem is this video is too short for this subject. Important term I'm missing is interior/exterior pelvic tilt: explains the whole relation between the iliopsoas muscles group, hipflexors and lower back muscles. another good way is to do clamshell exercise: trains the glute muscles on the sides and stretches the hipflexors.
Thanks dr berg very informative video I will try this stretch tonight. Dr. Berg can you show a stretch to help relieve tight pelvic floor muscles and explain what causes this problem especially in men.. I have so much trouble with passing stool and urinating. Lately I will wake up to urinate and be there 1 hour just to get it all out(starting and restarting). I was told be my gastroenterologist to use a tens machine but it does not help because I failed the balloon expulsion test. Thanks Dr berg your the greatest. Its nice to see someone try to help people who have no where to turn when their sick. Gary from Canada
Music to my ears! Just had a physio appointment trying to tell them I think it is my psoas. They told me to keep riding my bike! Barely able to walk for a year following pandemic sitting at computer. Thanks again for the information.
In 2018 my husband got MSSA that settled in that muscle. He couldn't walk. He ended up in the hospital for weeks on an antibiotic drip every 4 hours. He then had to go to rehab for several months. Thank you for this video.
3:13 You're going to hyper-extend one side at a time and take the psoas muscle and not just stretch it but stabilize and strengthen it all at the same time. 3:28 Grab a chair, scissors your legs and come right down and keep your upper body as straight as possible and then take your left leg and straighten out your knee if possible, hold on to the chair and stretch for 10 seconds, and then you're going to do the opposite side. 4:04 When you do this, you're going to notice which muscle is tighter (left or right) which means you're going to spend a little more time on that. 4:16 What we're trying to do is we're trying to get symmetry between the left and right side as well as strengthening the whole dynamic because these muscles do not work in isolation, they work together. 4:30 Step two: step two is the same except you also raise your arm which stretches all the muscles and ligaments that are in the fascia that's connected to the opposite side. Do it for 10 seconds and then do the opposite side. 4:55 Over time when it gets easier you add one more layer to this which is bringing both your arms up without any type of assistance from the chair and just focus on your form and stabilization. Hold that for 10 to 20 seconds. The goal is to do this until you're able to do it comfortably. 5:17 After two or three weeks of doing this, you're going to find that when you walk, your pelvis, your hips, your gait is now free and open. You're going to find that your lower back pain is completely gone, it frees up a lot of tightness in your hips and at the same time you're going to find that your low back curve is now in a good position where you actually have a nice cushion in your lower back.
I have a work-at-home job so I'm sitting in front of a computer for 10-12 hrs a day. But I do get up at least once every hour & walk to the bathroom, the kitchen, to go get the mail. etc. No Psoas problems so far, but I'll definitely try that stretch!
Thank you! So much difficulty trying to get up & down this morning. I slept in fetal but usually I try to sleep flat on my back. I had a motorcycle accident 5 decades ago & within the last 2 years now know this has been a cause of a lifetime of issues. It's weird I can feel it tighten back up too. I can't move quickly either (watched copper video last night so I'll be taking that today). The other stretches I've seen haven't worked for me. I stand at the kitchen sink to lunge stretch. I'm so excited this right side is just complete atrophy with a tight psoas. Thank you Dr B thank you... I'm gonna kiss your face again! 😘
I use to sit 8+ hours a day. I bought a desk riser for work nearly a year ago from Costco and now stand 90+ % of the time while working. Keeping up with stretching routine and not sitting so much has helped reduce lower back and hip pain. Also look into groin and hip flexor stretch for relief.
I sit at a computer for 9 hours a day and sit to watch TV. I now have trouble walking with pain in my lower back and legs and numbness in my feet. Also tilt forward when standing. Now I understand why and using this exercise has helped so much. My doctor prescribed painkillers but didn't explain the cause. Thank you so much 😁
I started doing yoga 3 months ago and I am amazed at how my flexibility has improved. The exercise you recommended in this video is a Yoga Pose called Warrior 1. Love your videos
I believe after thinking about why my PSOAS muscle was tight 🤔 and what I came up with was years of heel striking on my treadmill 💡🤯 and what cured it and also my chronic neck pain was Fasting and a keto diet!!!
You are my sunshine🙏🤦♀️🤦♂️🙇♀️🙇♂️..honestly, without your videos Doc...don't know where I would none now. You help me understand my own body that I have never ever can imaging knowing at all. I am healthier, walk better eat better( I could have done better😣) and more conscious my own health, bless your heart and family. 🙏
Just saw an old podcast of yours regarding sleep apnea with the allergen connection. Changing diet also makes perfect sense and losing weight rather than subscribing to long term CPAP.
Thank you so much for this Dr Berg. It makes me so happy to learn all this information that you put on TH-cam. Computers undoubtedly make our lives easier and save lot of time. We use them to perform a number of tasks, but there is a price to pay. People who are especially prone to suffering from low back pain and neck pain are those who use computers in their work on a daily basis. Lower back pain is probably the most common problem suffered by IT professionals.
As a staff analyst for a call centre, I sit for at least seven hours a day. Working from home since March 2020 has worsened the issue. This compounds with the other issues from chronic sitting like short hamstrings, weak abs and has been made all the worse by some other health stuff going on that has left me without much of the energy to really move about. Recently I finally got tired of it all, started looking at various resources for improving my range of motion, saw a naturopath for suggestions on what to switch to instead of poisons mixed in a bath tub-I-mean-drug-lab, and so far it's causing some (slow) improvement.
Thank you, Dr. Berg! I just did 4 reps, 1st 2 1 each leg, the 2nd 2 each leg & arm raised. I'm surprised by how that made me feel a bit sore & stiff. Now that I know what to do I'll be doing a few these almost every day. I have asthma, COPD, & asbestosis that severely affects breathing so I can't get about. I think this is low-stress enough I can do a few w/out losing my breath. I wish you well. Have a GREAT day, Neighbor!
Oh my God Dr Berg I got to tell you I'm suffering from a tilted hip and it's been like that for several weeks now is getting better with some Chiropractic Care but I think this particular stretch will really really help me thank you so much for making this video
Hi Dr Berg I’m a truck driver on a long haul 700 miles per day scheduled. Other than hooking up Pe trip then fueling mid trip And relaying at the halfway point I’m sitting in driving the rest of the time which is about 11 hours the whole trip takes 12 hours every day I’ve been doing this for years
Thank you so much Doc for this demo. I’m a firm believer in balance whether body,healthy,emotional and in nature. I even taught myself how to write with my right hand in 9th grade so as to be more balanced. I think it stemmed from how I was treated as a child for being left handed. Especially since I wasn’t completely left handed and was always made to do everything left handed because that’s what my coaches would ask me. I only held a fork and pencil left handed but did everything else right handed. It was so awkward trying to hold a bat in sports😢. I’m game for any stretch that’ll keep me balanced ⚖️
Going to try this tonight, my posture is terrible and I’ve had lower back issues and slipped disc problems since 2013 so this is a must do. Thanks again Dr Berg, you’re a life saver
So glad this was posted. A month ago I hurt these muscles from basketball and now if I walk too much or stand too long those muscles hurt. I need to get these strengthened. I sit a lot at work and the commute. Sucks getting old. I’m 32 and in good shape for the most part too.
That looks like the warrior poses in Yoga. I think those are excellent modifications for building strength to get into the full pose. I read through some comments. Really good information from your listeners too!
Dr B. Love your content. Very helpful and motivating. FYI you lunged right leg forward all 3 times. It's mportant while stretching to keep track of your independent sides so as to apply balanced therapy. Unless of course you were targeting your left PSOAS because it was tighter than the right ;))
Noticed the same thing: the right leg forward all 3 times. Kind of expected the second time to be opposite, the left leg being the one forward. Love anyway.
Psoas is a powerful muscle. I had a labral tear with calcifications all around the head of my femur and psoas syndrome as a result from a horse fall years earlier. After years of physical therapy, bodywork, chiropractic, exercise and yoga (I'm also an advanced licensed massage therapist) I decided to get surgery to clean up that joint (of course the recovery is a story in itself). About six months prior to that surgery I started getting serious numbness in my right hand (same side as hip). I saw many specialists for that. Doctors told me it was from a nerve in my neck based on MRI (old car accident/whiplash arthritis) but I refused surgery or nerve injections until I resolved the hip as I had a hunch. I remember the night prior going into surgery being really stressed because I wasn't sure if I'd be able to use crutches with my hand/arm and wondered if I should've taken the doctors up on the injections. I woke up after surgery and I never had the numbness again in my hand. I'm sure it was the psoas finally getting a break and my posture not crunching down the rest of my spine to pinch the right shoulder and neck. I still make psoas stretches a big part of my daily routine and want to say never underestimate the power of the psoas, Thanks for your great videos.
Also wanted to thank you for introducing me to intermittent fasting. It lowered my pre diabetes , my cholesterol, and I lost over 20 lbs. even my doctor was amazed as it did so in less than 16 weeks. It’s now my new lifestyle.
@@aquastar7990 That's an amazing success!! I'd love to hear more about your story. If you're willing to share, please use this link! www.drberg.com/add-client-success-story
Thank you so much doctor, your videos are exactly what I need to watch in order to resolve my physical problems. We need videos about low back and neck ( my neck is tight) even that we feel more comfortable.
As a man who does a TON of hanging ab exercises, my psoas is frequently in spasms and it's the biggest hindrance to my core strength gains atm. Many thanks! Another video of yours that has been a game changer for me.
@@ajithsidhu7183 If you search “how to build muscles” on this channel/ his website or app, you will find most of them. Including interviews with muscle builders.
Είστε ο καλύτερος!!!Χαίρομαι που σας βρήκα και παρακολουθώ όλα τα αναρτημένα βίντεο σας και ευχαριστώ πολύ! Ειστε αξιόλογος επιστήμονας καλή συνέχεια στο οφέλιμο έργο σας κι εμείς από κοντά πάντα!!!
Dr. Berg, to have found you and your videos has been such a blessing. I have had trouble walking on the treadmill the last few weeks, right leg and hip tightness and discomfort. Jumped on the treadmill today and when my right leg started to give me trouble right away, I remembered your video on Psoas. I stopped walking and followed your exercise for stretching Psoas. When I got back on the treadmill I could walk normally and it felt better than it has in a long time. Thank you so much for helping me and others have the best quality life possible. God bless you and your family 🙏❤️
I ride a bike for very long distances and discovered the psoas was likely causing me issues. Thanks for the stretch! To strengthen the opposite side of my body, I was told to walk backwards regularly as well.
Wow! That was literally a yoga pose. I did yoga regularly long time ago and that was at the height of my fitness. I should definitely do yoga again because it really helps your posture and stretch a lot of muscles.
Exactly the problem I was having right now and wondering what to do... and your video comes and I feel joy that it's definitely going to be helpful for me... thanks doc...🙂👍 gonna try it...
Basically a ATG split squat from kneesovertoesguy. Not saying he invented it necessarily, but really gave a great exercise/stretch some exposure. Thanks for the doing the same Dr! It really changed everything about your knees too.
Thank you. This video is really good. I did the exercise and now I know which side of my body that needs focusing to be able to do the third exercise (without the need for a chair and with both hands up and stretched). I think a lot of us will secretly refuse to accept that our posture and balance may be asymmetrical. The exercises really help.
I've been dealing with most of the symptoms he listed on the board since getting rear ended in December 2006. So many doctors, physical therapy sessions, a STUPID quantity of pain medication (which I managed to completely do away with after four years of dependency) and then I see this video in my recommendations. After just one session of 1-minute holds, three sets on each leg, I'm on the verge of tears I'm so happy and relieved. I simply feel "new." No pain! Significantly improved mobility! What a huge difference! Thank you, Dr. Berg!
This seriously was going to be one of my Friday Live Questions for you LOL! These stretches are a daily priority whether in exercise mode, preventative, physical therapy etc. This applies to everyone I know! Throughout the day, I tend to forget there is a lower half of my body, until I stand up. Yeesh!! And when I sit for too long, my brain goes MIA. May be setting a timer on my phone or "Hey Google" reminder would be helpful :) :) I definitely know when 3 pm rolls around, I am physically & mentally incapacitated. I would hope it's mostly due to the circadian rhythm trying to regain mid-day momentum! Anyways, thank you & hope you're doing well! This was very helpful!
I have been suffering from lower back pain more than two years. Doctors say there is a mild disc issue, however my pain is too much for a mild case. I think this could be the issue. I will try this exercise and I hope it will help me by the grace of Almighty.
I think I have this issue, work at medical clinic setting Snd standing up, pivoting all day, me and coworker same symptoms and other coworkers. I did stretches twice and think helping already, thank you so much
This is my laundry room stretch. 😂 Stand abt 2 ft in front of washer with one foot up on edge of washer (not while it’s on tho), bend that knee & lean into bended knee as much as you can. Hold it a few seconds, release & switch legs.
I had a bad dislocation with subsequent tears to to psoas, trochanter and one more I can't name right off. It has affected my gluteus, my quadricep and my back, horribly. It was damaged 2 years ago, needed surgery, but, you know, covid. I have learned to walk with it, however the pain in my lower back and hips has been excruciating. I will try this for a few weeks and let you know how it goes. I always appreciate what I learn from you. Thank you.
I swear Dr Berg is psychic. Every time I have a question in my mind, within the next day or two a Dr Berg video answering it appears! Fantastic channel, already subscribed, would subscribe twice if I could.
I don't know what power endows Dr. Berg to somehow always release new videos dealing with exactly what folks are going through but BLESS him and the team! IMO Dr. Berg is the MVP on TH-cam.
Wow, like seriously wow. I use to ride 60 miles a day, then spent 20 years in IT 13+ hour days. 2 days ago I nearly called in a helicopter 🚁 to get me to hospital as I am very remote in a rainforest but couldn’t walk. Perfect timing 👍🏻
I tore my illiopsoas from my lesser tronchanter over 4 years ago. I always feel like my body wants to curl up in a ball. I feel better when I sleep sitting up. I am currently hurting from my occipital all the way to my 2 toes on my right side. Definitely going to add this exercise to my routine.
Wow this is getting weird the last month you have literally been making videos to exactly help me with my problems.I was doing a lot of sitting in my recent job and started having problems especially in the morning in my lower back and sides also caused bloating and hard time passing stools and when i came across your vids I started fasting first then after a few days did keto with lemon water and celery juice first thing in morning and things have been helping a lot!!Back is still sometimes sore and been doin stretches and yoga poses that helps a bit but the pain comes back again.I will give these stretches a try and wanted to thank you again
SAME HERE!!!! especially THIS! I woke up & can barely get off the floor and for some reason I did the first stretch... Then this appears. God says when the student is ready the teacher appears. He is helping me save my life... Literally! I walked away from Western medicine since there answer was hysterectomy!
Yes! Me too!
Yep, love this guy. Same here.
You have also checked your vitamin d & omega 3 levels?
I know huh?
It’s unfortunate that most lower back and hip pain stems from muscular imbalances but most doctors will just tell you “your fine” because an MRI suggests there are no present abnormalities. Great video, it sheds light on the importance of ruling out common MI before looking elsewhere
Finally!!! 2 years of sedentary work from home. Gained 50 pounds. In so much pain I’ve never experienced before. After much searching and trial & error, I think you’ve nailed the problem! You’re the best, doc!
I sit 8+ hours per day, and I've done this for 20+ years. I've started seeing a massage therapist a year ago...such a huge improvement in my back pain. I just recently started using an inversion table, and I can already tell a difference. I will start exercising now. Thanks for all the great information!
I love my inversion table - aren't they great! I had a bad bought of sciatica in the winter and the inversion table really helps. I would love to have a massage by a therapist.
@@carrie402 yes. The inversion table is great. My massage therapist is the best. She does deep tissue massage. Honestly, it is uncomfortable while she's doing it. (I'm very tender.) But it feels so much better tye day after. I go every 3-4 weeks. I hated spending the money at first, but it's definitely worth it!
What's an inversion table
@@dronepilot1333 It is an apparatus that you lay on and gradually work your way into tilting back further and further. It pretty much hangs you upside down to decompress your spine. I do it 1-2 times a day for a minute or less, so far. It works wonders!
Hey Dr. B. I clean carpets so I don’t sit much, I do a variety of movements throughout the day like squats and lunges. I listen to content such as yours to help educate myself and maintain motivation to stay active and healthy. 🙏❤️
Such a good stretch i never felt such a stretch in the area. My lower back feels so much better after the first try. Thank you
@@gujjo9825 all the research and medicine he's looked for 😃
I sit at least 10 hours a day . I feel this daily .. I do stretch ..which helps relieve the pain ... this video is great ..now I understand why the pain is coming ..I thought I was experiencing disc problems ... thank you so much for posting this ..I think alot of truck drivers are suffering from this and don't understand they can help it like this !
Remember continuing sitting with any of the exercise will not fix. So avoid prolonged sitting jobs.
@@truehuman9449 I am a professional truck driver .. so unfortunately long shifts of sitting .. I have incorporated diet and exercise to combat all the things that could happen to my health due to the job 🙃
@@ShannanThomasTrucking God bless you.
@@truehuman9449 Thank you ❤️ May God bless you as well 🙏
This describes exactly what I'm dealing with. It's gotten so bad. I walk hunched over. It's much more difficult to put my right shoe on. I can't wait to start these stretches! Thank you.
I have had my psoas muscle bother me for two years without anyone being able to figure this out. I go to pt once a week. This exercise has changed my life. Really opens everything. My spasms also were bothering my nervous system and digestion system. Calming this muscle with this stretch helps resolve these issues!
Did you have any pain in the rib area by chance?
@@jagstys2639 yes, 💯 absolutely
I guess to stay healthy: is a right combination between a good diet and a good exercise. Thanks for info Dr Berg 😊
I love to teach this stretch to the seniors! Also, I enjoy the way you teach and it's very informative! I vote for more stretching videos! 🤗
I sit a lot too, maybe 6 hours a day. I have lower back area pain when I do things like standing washing dishes, or vacuuming, or working over a car engine, all things that involve leaning forward slightly. I don't seem to have the symptoms of psoas issues though. I have self diagnosed that I have an issue with my quadratus lumboram. Can you please do a video on helping this Dr Berg? Unless you already have of course. Thanks again for all the great videos you make to help us all out here in TH-camland 👍🏻
I will check with Dr. Berg about doing a video on this!
Dr. Berg's Support Team.
Personally, I found 4 ways to stretch and tone those muscles. The first simply stretches them, and is about the easiest to do, and is the best one for instant improvement. Just squat, like you're about to use the bathroom, but without anything to sit on. That alone does wonders. If I cannot do that, the second one is while standing. Just bring one knee up in front of you, and hold it there, like you want to set a plate on your leg to eat from. After about 15 to 20 seconds, switch to the other leg. This doesn't just stretch the muscles, but also activates the opposing muscles, which helps the tight ones to relax more. The third one is done while on hands and knees. Just extend one leg out behind you, as straight as you can, and lift it as high as you can. Even better is if you can lift your head up too, and arch your back toward the floor. Hold that 15 to 20 seconds. Then switch legs. The fourth one is done lying on your back. Place your heels a few inches away from your but. Then just lift your pelvis off the ground, about as high as you can. Hold it 15 to 20 seconds. Relax back down to the ground for a few seconds. Then repeat.
I do not know how mine compare to yours (yet). All I know is that mine have helped me tremendously. Each of these gives me enough relief the day I do them. But the majority of their benefit comes the next day. I discovered these many years ago, long before a became a truck driver. Each of my jobs have involved a lot of sitting, but none of them as much as driving a truck. And bicycling long distances did seem to make things worse, until I developed these stretches. After doing these a few days, I rarely need to even do them, until those muscles get weak or tight again.
A great subject to make a video about, cause of lot of sitting people do. Only problem is this video is too short for this subject. Important term I'm missing is interior/exterior pelvic tilt: explains the whole relation between the iliopsoas muscles group, hipflexors and lower back muscles. another good way is to do clamshell exercise: trains the glute muscles on the sides and stretches the hipflexors.
Thanks dr berg very informative video I will try this stretch tonight. Dr. Berg can you show a stretch to help relieve tight pelvic floor muscles and explain what causes this problem especially in men.. I have so much trouble with passing stool and urinating. Lately I will wake up to urinate and be there 1 hour just to get it all out(starting and restarting). I was told be my gastroenterologist to use a tens machine but it does not help because I failed the balloon expulsion test. Thanks Dr berg your the greatest. Its nice to see someone try to help people who have no where to turn when their sick. Gary from Canada
Hallelujah…this maybe the solution to years of stiffness and pain. Have been unable to stand up straight and worn out from trying. Thank you so much!!
Music to my ears! Just had a physio appointment trying to tell them I think it is my psoas. They told me to keep riding my bike! Barely able to walk for a year following pandemic sitting at computer. Thanks again for the information.
Thanks 🙏🏻 I just had a lower back pain and I will give it try😁
Peace and Love from Japan 🇯🇵
👍👍
In 2018 my husband got MSSA that settled in that muscle. He couldn't walk. He ended up in the hospital for weeks on an antibiotic drip every 4 hours. He then had to go to rehab for several months. Thank you for this video.
3:13 You're going to hyper-extend one side at a time and take the psoas muscle and not just stretch it but stabilize and strengthen it all at the same time.
3:28 Grab a chair, scissors your legs and come right down and keep your upper body as straight as possible and then take your left leg and straighten out your knee if possible, hold on to the chair and stretch for 10 seconds, and then you're going to do the opposite side.
4:04 When you do this, you're going to notice which muscle is tighter (left or right) which means you're going to spend a little more time on that.
4:16 What we're trying to do is we're trying to get symmetry between the left and right side as well as strengthening the whole dynamic because these muscles do not work in isolation, they work together.
4:30 Step two: step two is the same except you also raise your arm which stretches all the muscles and ligaments that are in the fascia that's connected to the opposite side. Do it for 10 seconds and then do the opposite side.
4:55 Over time when it gets easier you add one more layer to this which is bringing both your arms up without any type of assistance from the chair and just focus on your form and stabilization. Hold that for 10 to 20 seconds. The goal is to do this until you're able to do it comfortably.
5:17 After two or three weeks of doing this, you're going to find that when you walk, your pelvis, your hips, your gait is now free and open. You're going to find that your lower back pain is completely gone, it frees up a lot of tightness in your hips and at the same time you're going to find that your low back curve is now in a good position where you actually have a nice cushion in your lower back.
I have a work-at-home job so I'm sitting in front of a computer for 10-12 hrs a day. But I do get up at least once every hour & walk to the bathroom, the kitchen, to go get the mail. etc. No Psoas problems so far, but I'll definitely try that stretch!
Thank you! So much difficulty trying to get up & down this morning. I slept in fetal but usually I try to sleep flat on my back. I had a motorcycle accident 5 decades ago & within the last 2 years now know this has been a cause of a lifetime of issues. It's weird I can feel it tighten back up too. I can't move quickly either (watched copper video last night so I'll be taking that today). The other stretches I've seen haven't worked for me. I stand at the kitchen sink to lunge stretch. I'm so excited this right side is just complete atrophy with a tight psoas. Thank you Dr B thank you... I'm gonna kiss your face again! 😘
I use to sit 8+ hours a day. I bought a desk riser for work nearly a year ago from Costco and now stand 90+ % of the time while working. Keeping up with stretching routine and not sitting so much has helped reduce lower back and hip pain. Also look into groin and hip flexor stretch for relief.
Very informative. Dr. Berg's constant efforts to suggest all-natural treatments and lifestyle modifications are admirable.
Thank you for providing us less fortunate people with such quality health advices.
I sit at a computer for 9 hours a day and sit to watch TV. I now have trouble walking with pain in my lower back and legs and numbness in my feet. Also tilt forward when standing. Now I understand why and using this exercise has helped so much. My doctor prescribed painkillers but didn't explain the cause. Thank you so much 😁
I started doing yoga 3 months ago and I am amazed at how my flexibility has improved. The exercise you recommended in this video is a Yoga Pose called Warrior 1. Love your videos
Yes virabhadrasana
its crescent pose. warrior one has your back foot down.
I believe after thinking about why my PSOAS muscle was tight 🤔 and what I came up with was years of heel striking on my treadmill 💡🤯 and what cured it and also my chronic neck pain was Fasting and a keto diet!!!
You are my sunshine🙏🤦♀️🤦♂️🙇♀️🙇♂️..honestly, without your videos Doc...don't know where I would none now. You help me understand my own body that I have never ever can imaging knowing at all. I am healthier, walk better eat better( I could have done better😣) and more conscious my own health, bless your heart and family. 🙏
Just saw an old podcast of yours regarding sleep apnea with the allergen connection. Changing diet also makes perfect sense and losing weight rather than subscribing to long term CPAP.
Thank you so much for this Dr Berg. It makes me so happy to learn all this information that you put on TH-cam. Computers undoubtedly make our lives easier and save lot of time. We use them to perform a number of tasks, but there is a price to pay. People who are especially prone to suffering from low back pain and neck pain are those who use computers in their work on a daily basis. Lower back pain is probably the most common problem suffered by IT professionals.
As a staff analyst for a call centre, I sit for at least seven hours a day. Working from home since March 2020 has worsened the issue. This compounds with the other issues from chronic sitting like short hamstrings, weak abs and has been made all the worse by some other health stuff going on that has left me without much of the energy to really move about. Recently I finally got tired of it all, started looking at various resources for improving my range of motion, saw a naturopath for suggestions on what to switch to instead of poisons mixed in a bath tub-I-mean-drug-lab, and so far it's causing some (slow) improvement.
Thank you, Dr. Berg!
I just did 4 reps, 1st 2 1 each leg, the 2nd 2 each leg & arm raised.
I'm surprised by how that made me feel a bit sore & stiff.
Now that I know what to do I'll be doing a few these almost every day.
I have asthma, COPD, & asbestosis that severely affects breathing so I can't get about.
I think this is low-stress enough I can do a few w/out losing my breath.
I wish you well.
Have a GREAT day, Neighbor!
Oh my God Dr Berg I got to tell you I'm suffering from a tilted hip and it's been like that for several weeks now is getting better with some Chiropractic Care but I think this particular stretch will really really help me thank you so much for making this video
We do this pose in yoga - its the warrior pose. It totally works!
Yoga is so great for stretching and keeping muscles loose.
Hi Dr Berg I’m a truck driver on a long haul 700 miles per day scheduled. Other than hooking up Pe trip then fueling mid trip And relaying at the halfway point I’m sitting in driving the rest of the time which is about 11 hours the whole trip takes 12 hours every day I’ve been doing this for years
Thank you so much Doc for this demo. I’m a firm believer in balance whether body,healthy,emotional and in nature. I even taught myself how to write with my right hand in 9th grade so as to be more balanced. I think it stemmed from how I was treated as a child for being left handed. Especially since I wasn’t completely left handed and was always made to do everything left handed because that’s what my coaches would ask me. I only held a fork and pencil left handed but did everything else right handed. It was so awkward trying to hold a bat in sports😢. I’m game for any stretch that’ll keep me balanced ⚖️
Going to try this tonight, my posture is terrible and I’ve had lower back issues and slipped disc problems since 2013 so this is a must do. Thanks again Dr Berg, you’re a life saver
So glad this was posted. A month ago I hurt these muscles from basketball and now if I walk too much or stand too long those muscles hurt. I need to get these strengthened. I sit a lot at work and the commute. Sucks getting old. I’m 32 and in good shape for the most part too.
That looks like the warrior poses in Yoga. I think those are excellent modifications for building strength to get into the full pose. I read through some comments. Really good information from your listeners too!
Thanks that released my left psoas that was tight as all hell straight away now I can squat deeper with out pain
Another great informative health lesson, you're definitely a God:send Doc, thanks .
Thanks for the anatomy lesson my weak point in college was muscles and nerves.
Thank You so much doctor! I have my right psoas tight. Now I will do these everyday.
You're very welcome!
Very informative! Would like to see an episode on sc joint issues.
That is the first pose in my routine when I do yoga. Warrior 1. That and seated twists are my favourite.
Dr B. Love your content. Very helpful and motivating. FYI you lunged right leg forward all 3 times. It's mportant while stretching to keep track of your independent sides so as to apply balanced therapy. Unless of course you were targeting your left PSOAS because it was tighter than the right ;))
Noticed the same thing: the right leg forward all 3 times. Kind of expected the second time to be opposite, the left leg being the one forward. Love anyway.
Psoas is a powerful muscle. I had a labral tear with calcifications all around the head of my femur and psoas syndrome as a result from a horse fall years earlier. After years of physical therapy, bodywork, chiropractic, exercise and yoga (I'm also an advanced licensed massage therapist) I decided to get surgery to clean up that joint (of course the recovery is a story in itself). About six months prior to that surgery I started getting serious numbness in my right hand (same side as hip). I saw many specialists for that. Doctors told me it was from a nerve in my neck based on MRI (old car accident/whiplash arthritis) but I refused surgery or nerve injections until I resolved the hip as I had a hunch. I remember the night prior going into surgery being really stressed because I wasn't sure if I'd be able to use crutches with my hand/arm and wondered if I should've taken the doctors up on the injections. I woke up after surgery and I never had the numbness again in my hand. I'm sure it was the psoas finally getting a break and my posture not crunching down the rest of my spine to pinch the right shoulder and neck. I still make psoas stretches a big part of my daily routine and want to say never underestimate the power of the psoas, Thanks for your great videos.
Thank you 🙏 I can’t believe it,that was exactly what I needed!
Sure thing! Hope you're doing better.
The timing of this video
Today i started feeling pain in mt pelvis area while walking and i sit a lot.
Gonna try this
First video that popped up when I was going to do research in my lower back pain. Of course, your video nailed it👍
Glad to help!
Also wanted to thank you for introducing me to intermittent fasting. It lowered my pre diabetes , my cholesterol, and I lost over 20 lbs. even my doctor was amazed as it did so in less than 16 weeks. It’s now my new lifestyle.
@@aquastar7990 That's an amazing success!! I'd love to hear more about your story. If you're willing to share, please use this link! www.drberg.com/add-client-success-story
Thank you so much doctor, your videos are exactly what I need to watch in order to resolve my physical problems. We need videos about low back and neck ( my neck is tight) even that we feel more comfortable.
As a man who does a TON of hanging ab exercises, my psoas is frequently in spasms and it's the biggest hindrance to my core strength gains atm. Many thanks! Another video of yours that has been a game changer for me.
Most welcome!
@@Drberg how to build muscle
@@ajithsidhu7183 If you search “how to build muscles” on this channel/ his website or app, you will find most of them. Including interviews with muscle builders.
Watch the position of your hips while performing hanging ab exercises. A slight posterior tilt could help.
@@BouncySlim1thanks I'll try that out! any way you could point me in the direction of a visual representation of what you're describing?
Είστε ο καλύτερος!!!Χαίρομαι που σας βρήκα και παρακολουθώ όλα τα αναρτημένα βίντεο σας και ευχαριστώ πολύ! Ειστε αξιόλογος επιστήμονας καλή συνέχεια στο οφέλιμο έργο σας κι εμείς από κοντά πάντα!!!
So good! Please keep doing this sort anatomy videos that help us during the everyday!
Glad you liked it!
Thank you Dr. I'll do this!!! I also sleep better on the floor...wow!
I just got out of bed with a very painful low back, hips, and legs. Great timing!
Dr. Berg, to have found you and your videos has been such a blessing. I have had trouble walking on the treadmill the last few weeks, right leg and hip tightness and discomfort. Jumped on the treadmill today and when my right leg started to give me trouble right away, I remembered your video on Psoas. I stopped walking and followed your exercise for stretching Psoas. When I got back on the treadmill I could walk normally and it felt better than it has in a long time. Thank you so much for helping me and others have the best quality life possible. God bless you and your family 🙏❤️
Been fighting with my SI joints since covid started…. Too much sitting. Seeing a PT currently….. going to try this!!! Thank you (again) Dr Berg!
I recently purchased an Infared Heating Pad. I find it helps with all sorts of pain
I ride a bike for very long distances and discovered the psoas was likely causing me issues. Thanks for the stretch! To strengthen the opposite side of my body, I was told to walk backwards regularly as well.
This is an awesome stretch break to do when you are just sitting way to long.
Nice!!!!!! I immediately felt relief by doing these stretches.
Wonderful!
Wow! That was literally a yoga pose. I did yoga regularly long time ago and that was at the height of my fitness. I should definitely do yoga again because it really helps your posture and stretch a lot of muscles.
Holy crap, this explains so much for me.
So it's like as simple as doing warrior pose.
Exactly the problem I was having right now and wondering what to do... and your video comes and I feel joy that it's definitely going to be helpful for me... thanks doc...🙂👍 gonna try it...
Basically a ATG split squat from kneesovertoesguy. Not saying he invented it necessarily, but really gave a great exercise/stretch some exposure. Thanks for the doing the same Dr! It really changed everything about your knees too.
Great episode, doctor. Thank you!
Most welcome! Glad you liked it!
Thank you. This video is really good. I did the exercise and now I know which side of my body that needs focusing to be able to do the third exercise (without the need for a chair and with both hands up and stretched). I think a lot of us will secretly refuse to accept that our posture and balance may be asymmetrical. The exercises really help.
Most welcome! Glad you found the video helpful.
I've been dealing with most of the symptoms he listed on the board since getting rear ended in December 2006. So many doctors, physical therapy sessions, a STUPID quantity of pain medication (which I managed to completely do away with after four years of dependency) and then I see this video in my recommendations. After just one session of 1-minute holds, three sets on each leg, I'm on the verge of tears I'm so happy and relieved. I simply feel "new." No pain! Significantly improved mobility! What a huge difference! Thank you, Dr. Berg!
This was one of my major issues. Thank you, Doc. Appreciate you.
You're very welcome!
This is a nifty exercise! Thank you!
Love these videos Doc! Keep it up :) literally have been watching everyday for over a year
This is exactly what’s going on with me. How did you know doc? You are amazing. Thank you.
I Wish I had a Doctor like this in my country.
This seriously was going to be one of my Friday Live Questions for you LOL! These stretches are a daily priority whether in exercise mode, preventative, physical therapy etc. This applies to everyone I know! Throughout the day, I tend to forget there is a lower half of my body, until I stand up. Yeesh!! And when I sit for too long, my brain goes MIA. May be setting a timer on my phone or "Hey Google" reminder would be helpful :) :) I definitely know when 3 pm rolls around, I am physically & mentally incapacitated. I would hope it's mostly due to the circadian rhythm trying to regain mid-day momentum! Anyways, thank you & hope you're doing well! This was very helpful!
I have been suffering from lower back pain more than two years. Doctors say there is a mild disc issue, however my pain is too much for a mild case. I think this could be the issue. I will try this exercise and I hope it will help me by the grace of Almighty.
I think I have this issue, work at medical clinic setting Snd standing up, pivoting all day, me and coworker same symptoms and other coworkers. I did stretches twice and think helping already, thank you so much
Thanks sir..
You're very welcome!
Dr Berg please talk about tendinitis, bursitis on the shoulder, how can you find relief or even fix it.
You have a very pleasant voice in your wonderful videos!
Hey thanks!
Nice to see your work area doc.
A little behind the scenes👍😄
its so simple but 100% this is the best for my low back pain
This is my laundry room stretch. 😂
Stand abt 2 ft in front of washer with one foot up on edge of washer (not while it’s on tho), bend that knee & lean into bended knee as much as you can. Hold it a few seconds, release & switch legs.
I had a bad dislocation with subsequent tears to to psoas, trochanter and one more I can't name right off. It has affected my gluteus, my quadricep and my back, horribly. It was damaged 2 years ago, needed surgery, but, you know, covid. I have learned to walk with it, however the pain in my lower back and hips has been excruciating. I will try this for a few weeks and let you know how it goes. I always appreciate what I learn from you. Thank you.
He made other videos to help with these. One of them was yesterday.
Excellent. All makes sense now. Podiatrists still use orthotics for Plantar Fasciitis
Best Dr in the planet at the moment
I swear Dr Berg is psychic. Every time I have a question in my mind, within the next day or two a Dr Berg video answering it appears!
Fantastic channel, already subscribed, would subscribe twice if I could.
Thanks for watching!
I would say I sit about 8-10 hrs a aday and I think you are right on what is wrong with me and my back pain and left hip buttocks pain.
I don't know what power endows Dr. Berg to somehow always release new videos dealing with exactly what folks are going through but BLESS him and the team! IMO Dr. Berg is the MVP on TH-cam.
Straight to the point, easy to understand. Thank you!
I appreciate those kind words!
Thank you for sharing your unbiased knowledge!!!✨✨✨
As a massage therapist, I see so many people with lower back pain and my go to place to start is the glutes and psoas.
Best stretch, for high intensity training?
Thank you kindly ☺️
Love love the information you put out here!!! Thank you 😊
So glad to hear that! Thanks for following.
Wow, like seriously wow. I use to ride 60 miles a day, then spent 20 years in IT 13+ hour days. 2 days ago I nearly called in a helicopter 🚁 to get me to hospital as I am very remote in a rainforest but couldn’t walk. Perfect timing 👍🏻
Great stretches I have a couple of yoga postures that I do that's really good
Thank you!! Dr. Berg for your time.
You're very welcome!
I tore my illiopsoas from my lesser tronchanter over 4 years ago. I always feel like my body wants to curl up in a ball. I feel better when I sleep sitting up. I am currently hurting from my occipital all the way to my 2 toes on my right side. Definitely going to add this exercise to my routine.
LOOKING GOOD DR. BERG ✔THE RIGHT VIDEO AT THE RIGHT TIME. AS ALWAYS TY✌🏿❤🇨🇦DEF GOTTA WORK ON MY PSOAS🙏🏿