Exercise6 min read
Stretches and ball work for back and hip trigger points
Work for back and hip trigger points falls under three headings: release, stretch and strengthen. The first two bring relief; the third prevents recurrence and is the programme's real aim.
Self-release with a ball
Sit on a tennis or massage ball with the buttock and stop at a tender point. Hold pressure for thirty to sixty seconds, breathing freely.
For the quadratus lumborum at the side of the waist, use the ball against a wall. That region is hard to reach by hand, so the ball offers a clear advantage.
Pressure is kept at a level where tenderness is tolerable. Very firm pressure increases protective tension and works against the aim.
Stretches
For the quadratus lumborum, stand with one arm reaching up and lean the trunk to the opposite side. The hip stays still; movement comes only from the trunk.
For the piriformis, lie supine, place one ankle across the opposite knee and draw the lower leg toward the chest. A stretch is felt deep in the buttock.
Stretching the hip flexors matters particularly in people who sit for long periods. When they shorten, the pelvis tips forward and load on the lower back rises.
Strengthening
Side-lying leg raises target the muscles at the side of the hip. The trunk must not roll back; movement comes only from the hip.
The bridge works the posterior hip muscles. The aim is producing the movement from the hip without arching the lower back.
Single-leg standing develops pelvic control. Holding steady for thirty seconds is a meaningful target here.
Key points
- Ball pressure is the most effective self-release that can be continued at home.
- The ball has an advantage as the quadratus lumborum is hard to reach by hand.
- Very firm pressure increases protective tension.
- Shortened hip flexors increase load on the lower back.
- In side-lying leg raises, the trunk must not roll back.
Frequently asked questions
Can I use a foam roller?
It can be used on the thigh and buttock. Rolling directly over the lower back is not advised, however, as the spine is unsupported there and it causes discomfort.
How often should I do this?
Release and stretching can be done once or twice a day. Strengthening gives the best result done every other day; muscle needs recovery time.
What if the stretch sends numbness into the leg?
Ease the stretch immediately. Numbness spreading into the leg indicates nerve tissue is being stretched, and the stretching programme should be reviewed.
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This content is for information only and does not replace medical diagnosis or treatment. Response to treatment varies between individuals. Please consult a healthcare professional about your symptoms.