Work with a friend to eliminate Back Pain today!
If you are uncertain about the origin of your partner's back pain or if they were recently injured then have them see their doctor first.
Use these step-by-step instructions to find and release trigger points causing back related pain. Remember to do the accompanying gentle stretching exercises after working on the area to keep the pain and stiffness away.
Have your partner lie face down and map out three or four points in the gluteal region (your butt). You will be working where the corner pocket of their blue jeans would be if they were wearing pants.
Using the point of your elbow reach across their body to gain leverage and apply pressure slowly as you angle back towards your body. Hold the pressure for 7 seconds. If your partner reacts, you have found a trigger point. Use a 1-10 pain scale if you wish, 1 being little or no pain and 10 being a real nasty one. If there is no reaction then try another spot nearby staying within the pocket area of the gluteal muscles. Repeat this process at the other corner pocket spots. Try to position your shoulder over your elbow as you apply pressure to the trigger points and stay relaxed since this technique does not require that you wear your body out in order to help someone else. You can use your other arm for additional strength or to steady your working elbow.
Now have your partner lie on their side with the knees slightly bent. These trigger points can be found on the sides of the hips right where the seam of the pants usually runs down the leg. You are below the waist and just below the crest of the hip. Try to find three trigger points in this area.
Next reach over to begin work on the 'beltline area." Begin your work next to the spine and apply pressure down and slightly away from the spine. After holding pressure for seven seconds move out about one inch and continue. Remember to ask your partner for constant feedback. Because of the design of the body you will want to angle pressure back towards your body on these outer points like you did in your work on the gluteals. After finishing one entire side you need go through the gentle stretching exercises before you work on the other side.
Side-Lying Stretch Exercise
- Have your partner lie on his or her side and draw the top knee to their chest. (if they need help then stand or kneel behind them and assist)
- Extend that same leg straight down about 8 inches above the resting leg.
- Rest the raised leg on the resting leg and relax for about 3 seconds.
Cross-Leg Stretch Exercise
Have your partner remain on their side and press the top leg forward and down to stretch the gluteus medius. (note- your stretch will be limited if you are working on the floor) Place one of your hands on the crest of your partner's hip. (corner of the pelvis just below the waist)
Now you can move over to the other side of the body and repeat the process.
Bonnie Prudden's book Pain Erasure
Ask your partner how they feel. Sometimes the pain will move to another area. This usually indicates that there are trigger points elsewhere that need attention. Start a daily exercise routine, TODAY, something you truly enjoy, every moment of movement is paid back to you three fold in increased health, happiness and longevity. Any questions? We are always willing to speak with you, call us at 508-633-5217.