Joint Pain Relief/lower back pain
QUESTION: Hello: I asked you about pelvic, and hip pain releif. I am still working on my hip pain. The upper, glute, and flank muscles have stopped firing, and I am working on these. I had a fall curling and shoved the hack into my hip, causing it to dislocate. I have another question: The hack dug right into the muscle right beside my L3-L4, it rattled my facet joint. The soft tissue right beside the L3-4 bone is crushed. This is so close to the bone, that I am having trouble using my ball on this spot, The nerve has been affected by the damage. I think the nerve was firing continuously before I had an injection into my faucet. Now I need to get the soft tissue repaired, but the nerve root from the faucet runs thru this tissue. Question: How do I get this soft tissue to get better, without setting off that nerve? The nerve makes the muscle accross my lower back spasm when it fires. I am quessing that the muscle that is damaged close to the faucet is my erector spinae. I have a dent right beside the bone that is 1 inches deep, so what ever that muscle is, it is crushed. Who knew that crushed muscles do not repair themselves.
ANSWER: Hello Barrie,
Sorry to hear about your injury.
First, I'd recommend you free all the muscles that could be affecting the injured area. The muscles on the other side of your spine, muscles in your hips, etc. Like you probably know from pages like my
Lower Back Pain Page,
The passive pose lying on a yoga bolster on this page might be wonderful for your injury, but give it a gentle test first to make sure your body is ready for it.
If you want work more specifically on your erector spinae muscles, you can GENTLY work on them with a Back Knobber Tool that I use in this video,
and here is the Amazon link if you are interested.
Back Knobber II - Amazon LINK
I do think the muscle will heal, you just want to create as much space and freedom in the area to maximize blood flow.
I hope this was helpful.
All the best,
---------- FOLLOW-UP ----------
QUESTION: Hello: Right where the facet is at L4-L5 is where my erector spinea is bad. I crushed this muscle, right where it attaches to the bone, and also irriated my facet. I had spasm for a long time, until I had an injection, and this stopped the spasm. Question: How do I strengthen the muscle basically right in front of my facet, also attaching to the bone? If I kind of suck in my abdominals, and staighten my back, I can get a hold of this muscle. It's like the muscle is drooping down, and touching a bunch of nerves, making me go numb in the upper legs, or maybe allowing the bone to shift, instead of holding it into place. I really need to strengthen this muscle.
I'm not exactly sure from your description what's going on, but I think I get it.
I would a modified back bridge to strengthen area. If you lie on your back with your knees bent and feet flat on the floor, and then lift your pelvis toward the ceiling by pushing into your feet and resting on your upper back and shoulders, this should strengthen the area in a safe and symmetrical way. You can start with 3 sets of 5 and see how it feels and then gradually increase. With this or any other strengthening in this area just be careful to not be reckless. If you want to add twisting later on, then make sure to do things slowly and safely first before you charge into anything.