How to Fix Erector Spinae Pain FOR GOOD
ฝัง
- เผยแพร่เมื่อ 29 มิ.ย. 2024
- Dr. Rowe shows how to quickly relieve erector spinae muscle tightness and pain.
The erector spinae are a muscle group that run the full length of the back, directly off to the side of the spine. They function as the main extensors of the back, so think the muscles that bring you upright after bending forward.
When they get strained and inflamed, they may cause pain and aches throughout the whole back.
What usually causes this is tightness and weakness in the erector spinae. To get quick relief and long-lasting relief, we're going to focus on lengthening and strengthening these muscles.
If you want the best results, make sure to go through all exercises and use what offers you the most relief.
As a bonus, all of these exercises can be done at home, require no special equipment, and may give quick erector spinae muscle pain relief... even in as little as 30 SECONDS!
Chapters:
0:00 Intro
1:20 Muscle Tightness Release
4:17 Muscle Lengthening (Upper Back)
6:29 Muscle Lengthening (Lower Back)
7:45 Upper Back Strengthening
10:20 Lower Back Strengthening
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#erectorspinae #backpain #backpainrelief
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My back occasionally gives out and it always feels like right at the center of my spine on my right side of my back it's like the muscle detaches, or unhooks and then my whole back gives out and I walk crooked like Quasimodo. Also when I get massaged and he goes over that particular muscle area of the back it takes my breath away, I can't breathe, I've always wondered why that is.
Good morning Dr. Rowe, first of all thank you for all the exercises you are teaching us, I am doing your exercises for the pain on the back of my knees, they are helping me a lot!! 😇. Today I am writing you with a request, my sister was diagnosed recently with spinal stenosis, please can you teach us what exercises can she do? any advice to make her feel better it's truly appreciated. Thanks for all you do! 🙏
@@amer-inkan2026 check out: th-cam.com/video/mTzqHoPb2GY/w-d-xo.html
@@DrRowe THANKS SO MUCH FOR YOUR PROMPT RESPONSE I AM OBSESSED WITH YOUR VIDEOS! 🙏
I have pain in my lower ribs. This pain turns into a spasm during jiu jitsu. I’m convinced it’s my intercostals. Can you make a video how to fix this please?
That bird at 0:50 may need some pain relief! 🤕 Thank you for your videos! 😁
Yeah, I went outside afterwards and didn't see it on the ground. I think it was ok 😕
You beat me too it. I was going to make the same point
Lol I thought I was the only one who saw that
Lol
Thank you for being a very good chiropractor and a good person. All of my past chiropractors (20 years worth) never showed me how to stretch and perform what you are showing in your video. I always came back to them in pain. Crack, crack, please pay at the front desk.... So, I dropped my Chiropractors and went to a Physiotherapist who performed miracles on my back. He also gave me many strengthening exercises and special stretches. I saw him a few times a year because I was not in pain anymore.
This exercises are great for ankiloosing stiffness and pain. Thank you for giving love to strangers. We appreciate your time and effort. 😊
These ones are good for AS too, just make sure to build into them lightly. Thanks for watching!
The pillowcase (or long sock) idea is on point! 💡
Takes it to the next level 😉
A bird ran into the window a minute in. Don't make me laugh before the exercise, my back hurts.
I think it flew into the window 😁.
Pillowcase and ball is genius!!! 🔥🙏 thanks again
Wow. I started watching your videos when I started massage therapy school in September 2022. I find not only are your videos beneficial for me to give some homecare to my clients but first and foremost, your videos help me provide myself with self-care. You know how it can be treating other people all the time, I use your videos and techniques to help myself. Never have I found so much relief! Thank you.
This exercise was needed. Especially the strengthening part. Thanks again for a great session Dr. Rowe.
Hope the exercises help, and thanks for watching!
Last night at around 10pm while getting ready for bed I started experiencing heart palpitations which continued onto this morning. After doing stretching exercises I learned on this channel, I had two self releases in my upper thoracic area, the palpitations and irregular heart beat are now gone.
Thank you Dr. Rowe for your videos!
Glad the exercises are helping you, and thanks for watching!
May I ask you which exercise did you do to get relief from palpitations? I do get this once in a while.
Yes, which stretching exercises are they. Thank you.
Interesting I figured the stretch out on my own a couple years back. I get pops in my upper thoracic and install systemic relief.
You’re videos have helped me so much! I was stuck earlier and now I feel great! 🙏🏽 keep doing what your doing!
Thanks so much for watching!
Hey, y'all, Christmas is coming! What can we bless our Good Doc with for his faithful help all year? I looked him up on Google Maps and he has a 5- star rating! I'm not surprised.
Thanks again for supporting us!
Yeah. Wishing I lived in Michigan.
@@twee4227 It's easy to look up his work mailing address so you can at least send a Christmas card...
@@yvetteandjorgenlarsen9753 Thanks!!!
😛🍆 you do it, the rest of the followers will watch . Doc, enjoy! It's on us, in him.
You’re amazing
More people should know your channel! It really helped🎉
Glad you found the channel, and thanks for watching!
Class time 🤓 with the Doc!
Let us know how these ones go!
I have serious back pain on a regular basis.I am so thankful this Dr. and his decompression exercises can help me tremendously,and how quickly I can get relief!
Hope these exercises help you, and please give us an update soon.
In my mid-back region, my spine would bulge and come out when I'd bend or sit and I could never sit straight without any support.
Searching on the internet, I stumbled upon the erector spinae issue and found this video which has helped me thoroughly understand my problem and it's cure.
It's a boon that people like Dr. Michael Rowe offers us such invaluable lessons free of cost and I'll forever be grateful to him🙏
Glad you found the video and are getting relief, and thanks for watching!
I absolutely love this channel, Doctor, you are a life changer
Glad you found the channel!
Great contribution to relieving nightmare back pain here! Thank you.
Thanks for watching!
Your explanations and demonstrations are well-paced, easy to understand and easy to replicate. Thank you!
Well thank you, and thanks for watching!
Thank you so much for this upload I follow all your videos. I have this injury and in searching for the source of my discomfort I have seen and followed most of your videos. Sciatica videos. Lower back videos but I truly need this. I’ve been getting muscle spasms over this. But thank you for you content brotha.
These are amazing modifications and hacks I am excited to see the results after applying them . Thanks for your great work it is appreciated!!!!
Hope the exercises help, and please give us an update.
Okay. So how come I never even thought about the pillow case idea? Soooo clever. Thank you. Really, really helpful video altogether.
Yes, you are True Human. You sharing your valuable knowledge and information to others kindness.
Thank you for the kind words, and thanks for watching!
I WISH GOOD LUCK AND HEALTH TO YOU DR. ROWE. THANK YOU VERY MUCH
Thanks for watching!
Awesome doc!! LOVE your videos
Thanks again for watching!
You changed my life and provided me so much needed relief. Thank you from the bottom of my heart! ❤
Thanks so much for watching!
Amazing !pretty much instant relief, thank you ! ❤
Great stretches, thank you.
Glad to hear that, and thanks for watching!
Thank you Dr.Rowe
Thanks again for watching!
Thank you so much! This covers the root of almost all of my back pain issues. I’m looking forward to making this a regular routine.
Hope the exercises help you for a long time to come!
I just found this and that is totally the root of most of my issues. I have bad arthritis in the neck which I think led to a lot of this. I haven't done the exercises yet but they make sense and I'm going to start working on them. I thank you so much, I do not believe in surgery for your back it won't happen
This stretch absolutely relief the strain I had after the deadlift session. Wasn't able to do my regular flex and extend my spine. After doing this, it worked..
That's wonderful to hear, glad you're getting relief!
Great video! Love that seated routine
Thank you Dr. Rowe…I gain relief from the exercises you recommend and very much enjoy watching your videos 💝✌️🙏💯
Glad you're getting relief, and thanks for watching!
Thank you so much for all the exersize that helps so much..thankbyou Dr. ROWE
Thanks so much for watching!
thank you very much for this video . i have been feeling pain from the areas you have shown particularly on the left side, and these 3 steps helped me.
Thanks for watching!
Wow...this is a great video. I had severe pain just above my lower back. The muscle release with the tennis ball worked like a miracle. Thank you very much🙏🙏❤
So helpful, thank you!
This describes what I feel every morning. The stretches were amazing! I must have really weak muscles though. I couldn’t even do the strengthening exercise with my arms forward!
That pillowcase trick is solid gold, thank you.
Thanks a lot, they helped me, they relief my back pain in seconds.
Glad it helped!
Dr you’re helping me more than you think. Thank you 🙏. 🇱🇧
Glad to hear that, and thanks for watching!
@@DrRowe thank you doctor
thank you so much for your useful video
Glad it was helpful!
Have a great day Sir ❤️
Thanks for watching!
This is me lately, so thanks for connecting all the dots.
Please give us an update in a couple of days!
Thank you from the other side of the planet! Great stuff!
Good as always..
Thanks again for watching!
Thanks dear dr. I needed this complete spine exercises I will implement this in my daily routine. All your vedios are excellent and helpful. Thanks once again God bless you dear. 👍👍👍👍👍
Thanks for watching!
Thanks. Great Information.😁
This desk worker thanks you again!
Thanks again for watching!
Thank you for this. I watch as many videos that you post, as possible and always find the education and your example of the moves, very helpful! That said, I have been doing "back extensions" at the gym and side bends on the same equipment (for the QL muscles). I will add the supermans to this as well. My main concern is my lower back. It seems to constantly ache. Seems to be more in the QL part, and especially true on my right side. I hope I am on the right track with all of this. (The back extensions and the QL moves seem to be helping; I will add the stretches and the ball roll as well. Great idea about using a pillowcase for the tennis ball! I, like you stated, find that the little ball rolls out of place easily!) I do see a chiropractor and acupuncturist as my spine is a train wreck from what they think was a traumatic injury to my spine at an early age. My C5 thru T1 is like crunched together, which I gather upset the vertebrae down the line...) THANK YOU!
Thanks for watching!
Thank you Doc 🖐🏼
Thanks for watching!
I’m so glad I found your channel. This is amazing. These are the most effective stretches I’ve ever had. Do you have one for relieving carpal tunnel?
Check out: th-cam.com/video/n_sYNowydic/w-d-xo.html
Fantastic!
Thanks so much for watching!
i was wondering why my back pain was extending down to the bottom..now i know why. Thanks doc!
Just in time. The last few weeks have been brutal for me. Thanks very much 💪
Hope these ones help, and please give us an update soon.
The pillowcase suggestion is a game changer!
We need some merch that says “only go your comfort level!”😍
Thank you, this really helps! I didn't realize this region was actually the root of my problems. My weak glutes played a role too. You really helped 😉
Glad it helped!
@@DrRowe Yes, and I just got my massage and woohoo he helped a lot. Prayers answered 🙏
I need to thank you for this great walk thru.. I've had severe lower back pain for over 10 years after a serious snowboarding accident. I have done some disc/ nerve damage and receive multiple epidurals per year. I've done physio many many times but always left with more pain than when I started. Often times when the inflammation is bad I can't even stand up straight. On a whim I decided to research the anatomy of my back pain found the erector spinae and searched on TH-cam.. after trying these stretches I can feel I'm attacking the right muscles and have some immediate relief. I actually have some hope that I can repair some of this damage. Thank you. Liked and subscribed.
Glad the exercises are helping you, and thanks for subbing!
Loved this whole video. I think I’m going to have to invent in another pill case. Mine are too luxurious, the threads are such a high quality that the ball was slipping right and left.
Thanks, finally found the correct muscle
Sir, thank you so much for such an amazing video.... I was having spasm in my erector spinae muscles for past many years, with your exercises I have cured it.... highly indebted to you!!
Thanks so much for watching!
Thank you sir a lot! I had a discectomy and was so affraid to bend forwards in last 4 years that my spine is just stuck in over-extension now. Doing these stretches carefully and sowly now. Rounding my back and pulling my head to neck has insane amount of stretch feeling along the spie, mainly around my tailbone
Dr. Rowe you are my guardian angel, totally💯👼👊
Thanks for watching!
You're my Superman! 🦸🏻
Well thank you, and thanks for watching!
I agree! I've received more help from you on TH-cam, and MUCH QUICKER, than I've gotten from most of the therapists I've seen over the years. It's been a long and very expensive 'ride' after getting rear-ended at age 33 and hit head-on at age 53, even though I was driving two of the top safest vehicles, Audi and Subaru. I can't thank you enough, Sir! You help me live mostly pain-free at age 69.
Did anyone notice that a bird ran into the window at 00:49 LOL
Thank you
Thanks for watching!
This channel is a bless 💜💜💜😇🙏
Glad you found the channel, and thanks for watching!
You are god. Thanks for my back pains
Excellent
Thanks for watching!
Hi doc you are amazing.please let me know if you have any video about one side body pain that comes and goes .please mention or tag to me.Bless u .
Thank you!
Thanks for watching!
Thank you for this video. I have had relentless pain in the exact areas this video describes. I got relief for the first time in a while from watching this but it comes back. Are these methods okay for daily use or should I rest the muscles in between days?
Dr. Rowe, excellent video! I have Spinal Stenosis and these exercises are very good, thank you! Do you recommend using a foam roller for massaging the upper and middle back? I have tried it in the past but it’s painful.. I find the ball much more tolerable. If you feel foam rolling is effective for myofascial massage, would you recommend using the ‘softer’/ light compression foam roller ( unfortunately, it’s more expensive than the typical ones)- or just use the ball as you demonstrated?
This self maintenance is amazing to share. It works!!! I am recovering from some stuff and a few of your videos gave me some really good movements and all low/no gear. Wish you were in CA ha! Cheers and thank you
Come February, I'll wish I was in CA too! Thanks for watching.
heeeeey......absolutely amazing
Thanks Doc
Thanks for watching!
Thanks so much for this video! I could hardly stand the pain in my mid pain. The tennis ball in the pillowcase is a smart suggestion. Appreciate the help.
Can't find where I can give you a few stars...! ??
TH-cam is different, they have the 'super thanks' feature instead 🙂
Thanks doc 🙏🙏🙏
Thanks for watching!
Thanks!
Thank you, Rafael, for supporting the channel! - Dr. Rowe -
Brother you saved my back I think
Thank you Dr. Rowe. I recently discovered that spasms of the extensor muscles of the back (which I have had for a long time) cause pains inside my abdomen (the origin of which no one could explain).
I came up with exercises for these muscles, I do a massage with a ball (in the form of a peanut) and stretching.
After exercises on the extensor muscles of the back pain in the abdomen temporarily decreases.
You gave very good exercises, it's very useful and on time.
Thank you 💖
Glad the exercises are helping you, and thanks for watching!
do you mean the strengthening exercises helped?
Yo, that bird just nailed that window behind him! That’s crazy lol hope it’s okay, looked like a blue Jay. Anywaaay this part of my back is awful, I have huge knots that go up and down my entire back and basically my muscles are all extremely tense around my shoulders and neck. I’m in constant pain so, anything helps. I never really had back issues until I started working in manual labor, lifting heavy things for 8 hours a day, I feel that’s contributed heavily to my back problems.
I didn't see the bird outside, so I'm assuming it was ok and flew away. Hope the exercises in this video help, and please give us an update soon.
Thank you for this great information I had a workers compensatory and I broke my neck and I've been having issues all the time. Between your help and an acupuncture I believe I can make it back to work again.
Glad it was helpful!
Thank you Sir
Thanks for watching!
I'm sharing it to everyone as well.
Just a quick message Dr to thank you. I think these have worked for me. I believe I pulled my trap which led the erector to seize up. Feeling good today after 2 weeks of pain. 👍🏼
Hi Doctor, I have been following your instruction for long time and all works well. This one, I have upper back lefts side ( I think meddle muscle in the picture) more but also running to under shoulder blade . Any thing add to these exercise or does it referred pain. What would be the bet sleeping posture to support these muscles ( avoid pain).
Did a bird just fly into the window? 0:50 😂
Thank you so much for this helpful video! I work a desk job and I was wondering how often do you recommend doing the exercises in your video?
These can be done daily, just take a recovery day as needed.
Im commenting while in notable pain hell yeah
That bird that flies into the window 😭🤣
Fantastic video! Finally went to a sports med MD and he said one side of my erector spinae is weaker than the other - why might that be? Any exercises you recommend for specifically targeting one side?
tyvm
Thanks so much for watching!
The pain is absolutely incredible. It's sharp (like being stabbed). It takes my breath away. Sitting laying down, standing, bending, basically every movement is excruciating. I don't have a tennis ball or anything of that sort. What's an alternative?
Top!
I'm 6.2 and my back gives out pain at the first x in the thumbnail while riding motorcycle or walking for long.. starting these exercises from today and hopefully it's gonna cure..
00:50 the bird tried to get in! 😂
feels amazing to do after recovering from a strain. how many times per week?
I think that bird at 0:48 is going to need some spine care.
Are there any other stretches aside from the Superman? I wear a colostomy bag and have a hard time laying on my belly.
Dr. Rowe, I like your videos. However I really believe you should emphasize how important deep breathing to stretch out your rib cage is. That in itself is a great decompression exercise for your entire spine. Thanks.