Best side sleeping position to relieve piriformis and lower back pressure
|
Hi Reader, If you are a side sleeper, I have a very helpful tip that’ll allow you to relax your lumbar spine and relieve pressure immediately. Side lower back pain also felt down the piriformis muscle is often due to tightness in the QL muscle. This muscle tightens and shortens and it pulls on the lower back and hips. It can also trigger piriformis pain (on the right side). I realized this a few years back when I noticed my piriformis muscle stopped hurting when I released the QL with a massage ball. So, if you feel the pain is focused on the side of your lower back and you feel it down the hip, I highly recommend you work on releasing the QL and implementing this sleeping tip to relax those lumbar muscles. Click here to read my NEW post: How to sleep on your side without lower back and piriformis pain. I’ve included a video tutorial as well. Regarding piriformis pain sleeping on the side: One more thing: you probably know that placing a pillow between your knees helps relieve hip tension. Make sure the pillow you're using is thick enough that your knee doesn’t dig into it. If the pillow flattens with your knee on top, your hip will rotate forward, pulling the piriformis muscle, and you’ll start to feel it again in your lower back after a few minutes. I find that thick pillows or yoga bolsters work best for this. For more info, check my post on pillow positions for sleeping with piriformis syndrome. Try the new towel technique tonight and see how it feels! I'm sure you'll feel more support throughout the night, and hopefully, you can sleep without waking up from pain or tension. Stay strong, Sofia If you’re looking for more guidance on this, I have a full bonus coaching session for QL release inside Back Pain Control program, along with a 6-week core and glute strengthening plan to help you fix spinal instability. If you haven’t yet joined the program, here’s the link to get started… Recommended Beginner Programs: Release Your Hip Flexors program: Hip tightness release routines Piriformis Control: How to fix the root cause of piriformis syndrome with simple corrective exercise plans. |
Coach Sofia
Get Access to my Free Resource Library (Stretching PDFs, Strengthening plans, and More!)
Hi there, If you’ve been wondering whether you need the Hip Reset program or how it can help, I've answered a few common questions below. If you have a question that is not listed, reply to this email and let me know. Q: I’ve tried so many hip stretches, but my tightness always comes back. How is this program different? So many people get stuck in over-stretching to fix their pain. And it’s frustrating when you stretch a ton but see no long-term results. This is exactly why I put this program...
Are you worried to make the pain worse by following a glutes strengthening program like Strong Glutes? The Deep Core Program bonus is expiring soon! You may be considering the program but, at the same time, have questions or concerns holding you back. So I'd like to answer some questions you may be wondering about. (And if I'm missing something and want to ask something specific, just reply to this email and let me know.) Q1: My glutes are sensitive to exercise. I'm worried this will make my...
Hey Reader, One of the common causes of side lower back pain and tension is a tight quadratus lumborum muscle. And I’ve put together a list of amazing stretches to help you release this muscle so it can stop pulling on your pelvis. The QL is a deep muscle located in the back area and part of the deep core. A tight QL can cause intense lower back pain due to prolonged sitting or compensation. It’s also attached to both the spine and pelvis... When it tightens, it causes pain in the upper hip...