The TINY Muscle Causing Your Back Pain (& How to Release It)

[@jeannielong4713]

Since you say you like to read the comments, this is what I like so much about your instruction. You tell us what the muscle is, where it is, what it does, and what the exercise will do. This is so much better for us than just being told to do an exercise. Thank you so much for all the explanations.

[@elinorcherubini9316]

Interesting and helpful. You encourage me to do the exercises that i can manage . I am 83 and in reasonably good health. Keep up the good work 😊

[@HT-Physio]

Thank you for your comment! Some people say I talk to much and I should get to the point! But I agree, it's always important to understand WHY we should do something before doing it

[@HT-Physio]

@@elinorcherubini9316 that's great to hear! Wishing you all the best

[@Hannah-pc7hg]

I agree with this. And yes, I like when people get to the point, but I like to listen to good explaination too. What I don’t like is irrelevant and unneccesary chitchat. That’s completely different, and something many does. You’re not doing that Will.

[@elliothardy144]

This area has hurt for twenty years following back surgery. 70% better after one day. Thank you. Truly amazing

[@HT-Physio]

That's great to hear!

[@micheleheath2253]

I know others have said this but I’m adding my own comment. Watching your videos and following your instructions, it’s changing my quality of life so much and I can’t tell you how grateful I am for you and your videos ❤ thank you so very much!

[@HT-Physio]

Thank you so much for your kind comment, it really makes the work worth it to know how much I have been helping people!

[@davidallen5562]

Yep, good stuff. I rarely fail to benefit.

[@stevendrew8178]

I'm a 54-year-old side sleeper/desk worker, this is very beneficial. Thanks a lot!!

[@ForKnFifties]

I work for myself and do a lot of physical things and consider a desk job but I had one at a call center and it killed my hip..I don't know what's worse 😢

[@HT-Physio]

You're very welcome

[@JIMKATSANIDIS]

I find your videos very helpful! Excellent exercises for lower back pain! Thank you Will! Greetings from Melbourne of Australia! ❤👍

[@HT-Physio]

Greetings to you!

[@hendrickadalm3294]

Im in Melbourne toi❤

[@garnettholness3116]

I am 75 and i am happy to say that these exercises works for me, I have achieved very good result, thank you,God bless.

[@margasnyder254]

You have so many fans around the whole world, Will! Thank you so much for teaching us all from another over 50 fan in West Lafayette, Indiana USA! Have you ever thought about posting an over 50 exercise class every day M-F? 30-60 minutes? Many would pay to subscribe for this I’m sure.

[@alyhtc4006]

My life changed after watching this video. My lower back tensed muscle is relieved

[@Lance70fl]

Thanks for all your videos! This one really affects me. I used to think it was just all about my back but now I'm realizing it's all about the muscles connected to it. Really helpful stuff, you're the best!

[@HT-Physio]

Always happy to help!

[@zekigok9456]

I am 63 and I think your videos as remarkable ..most of them are very easy to do for me, but its nice to know what to do when problems arrive.. thank you very much ..bedst regards Zeki G .😊

[@lucillachan1712]

Nice video,clear and precise advice.👍👍👍👍👍

[@HT-Physio]

Thank you so much!

[@mattthomson3464]

❤ simply said, your prolific videos are amazingly supportive as I work (safely and sanely) toward increasing lost muscle mass and particularly strength in the legs, mostly following a hip total joint replacement of two years ago. My perseverance with physical therapy and home exercise is finally showing significant progress. In particular, your videos have catapulted my recovery, witnessed on some days now, by getting my motorbike on its center-stand by myself! The bike weighs some 850 lbs., requiring a small amount of muscle and a huge technique… Thank you, for all you are pursuing!

[@annettehansen6329]

I will definitely try these. I have terrible psoas tightness

[@joseenoel8093]

Isn't that something, I fear having to pronounce that muscle knowing it'll be done incorrectly, some call it "The fillet migroin" of muscles, I'd love to serve it up and never have to deal with it again!

[@fransak2723]

I’ve been searching for answers for the pain in my hip for about four years. I thought it was a hernia. I thought it was disc problems. I did these tests and exercises and I think I have finally found my problem. Thank you. I appreciate how you explain what, where, how and why these problems occur and how to get some improvement. I will gently introduce these exercises to my daily routine.

[@cartersmith8662]

I'm 23 and this helped me immensely

[@gudrunclarke4976]

Once you really understand your problem, it is so much easier to do the remedial exercises properly. I very much appreciate your demonstrations and explanations, which totally get to bottom of my problem, and that you deliver them at a speed a physically challenged person can follow. I shall start with this today and have subscribed now.

[@HT-Physio]

Thank you for your support!

[@janinaleedelrio]

Great video Will. I am a yoga teacher and you are my go to channel for understanding anatomy and how to serve my over 50+ yrs old students. Thank you so much and greetings from Ontario, Canada 🇨🇦🇵🇦🪷💜🙏🏾

[@HT-Physio]

Thank you for your support - always happy to help out! Greetings to you all!

[@emerre58]

Thank you!

[@user-ov4wr5yu4r]

Wow. I felt like everything was going fine in the working leg. On the last exercise, the standing (non adducting) leg was so weak in the hip, I could only hold 20 seconds.

[@carolecozine9768]

Thank you - I've done your first exercise for 3 days and have found it very, very helpful.

[@HT-Physio]

That's great to hear!

[@jerryhiku1915]

Thankyou for all your advice Wil. Awesome.

[@jimmie200]

The exercise where you stand and bring your leg out to the side, that is the exercise that my surgeon told me to do after my hip replacement. He said every time you think of it, do that exercise to strengthen the hip muscles. Thanks for the videos.

[@HT-Physio]

You're welcome!

[@keonglay]

Thanks, been suffering from this for the past year and has stopped me from my running and biking. The overactive TFL always seem to take over.

[@bharatishah4351]

Very nice all exercises you explain with too good guidance so we can do it properly that is the big satisfaction for us to do under your support and instruction. God bless you.I am from India.🙏

[@lynettedonald7279]

Thank you Will. Do think this is my problem. I'll work on those exercises😃 you have shown. I'll be walking better and without pain thank you

[@elizabethjones2084]

I’m not 50 but I have muscular dystrophy and this helps me a lot. Thank you!

[@HT-Physio]

Very happy to be of help!

[@dennischiapello7243]

In my impatience for the first cup of coffee in the morning, I'm apt to skip some reps and even entire stretches and exercises. But understanding the specific purpose of each one really helps me stick to the plan. I vividly remember attempting the kneeling stretch presented here, when I went for physical therapy years ago for severe trochanteric bursitis from an injury. It was excruciating to even attempt it! That problem is long past, but I see its importance for my mild/moderate chronic lumbar pain, and so I don't neglect this stretch.

[@sylviajerjerian]

I can't thank you enough for this video. I'm sure im suffering from TFL. You are amazing, the way you give a detailed explanation before showing us the exercises❤

[@patricialimoges6708]

I've been working on this and it works. I think my sciatica has improved since I started adopting your exercises and stretches. Thanks Will!

[@patriciathomas7549]

These exercises are very soothing to the muscles I used. I've referred your channel and book (which I have) to my son-in-law who lives with a lot of pain after 4 back surgeries which didn't help him. Perhaps he can find a movement or two which will bring him some relief. Thank you so much.

[@terrivejvoda7442]

Thrilled that I discovered your channel! Flat feet, lower back and walking issues..... It's only been a couple of days but I am feeling such optimism. Love your approach! Your explanation is clear and concise! I'm spreading the word. thank you!

[@HT-Physio]

Thank you for your support! Wishing you all the best

[@fugthizfugu]

Thanks for that , I’m 55 and I’ve been struggling to walk. I’ve had this pain a while. Doctors were crap tbh but I think this has diagnosed it for me. I have saved the video and will do these exercises. Cheers

[@ForKnFifties]

Has it improved?

[@craigh8861]

Thank you Will! Now I know what muscle is causing me so much pain. I’m going to put these stretches into practice.

[@HT-Physio]

Happy to help!

[@cindeekhakdoust5851]

I once had lower back pain and was referred to a physical therapist, did some small exercises like these and also core strengthening, hip flexors, hamstrings were so tight. I recovered but still am so grateful to Take Charge of My Own Health. It works, thank you, you’re an excellent teacher!!

[@HT-Physio]

That's great to hear! Wishing you all the best

[@jackwilliam2965]

Thank you so much, I have been trying to strengthen my hips and done loads of these in a swimming pool the other day and was really stiff with back ache. Now I know I was putting my leg forward didn't realise how crucial it was to keep your leg back.

[@HT-Physio]

You're very welcome

[@heidinapflin2582]

Your videos are simply fantastic and your explanations are very clear, best channel I have found !!! Thank you so much !!

[@yvonnetrigg4745]

Thank you so much for your incredibly clear explanations. I find the additional illustrations such a great addition to your videos - thanks for such helpful answers!

[@HT-Physio]

You're very welcome

[@traciehanley8475]

I am so glad I found you! Your demos and explanations are easy to understand and replicate.

[@HT-Physio]

I'm pleased you found my videos too, it's great to hear my videos have been helpful :)

[@lilaccilla]

I also use to use a large magnet in my levis tiny pocket in front . It worked very well as long as i kept in while walking my dog ! it was called a "cow magnet " . that i bought at a feed and farm store . I lost it many years ago

[@HeavenlyLights]

I can not even do the wide stance. I used to be able to do it but not now. I can do the first of the exercises so far… not the bent knee on the floor one yet… and the last one. I love the last exercise. ThankYOU 🙏🏻

[@user-ov4wr5yu4r]

Have you tried doing it standing in a bit of a lunge position? Don't hurt yourself! Make sure your doctor or physio approves. Hold onto something stable. Keep both knees facing forward, front knee bent. Both heels down. Keep your bottom tucked under as Will said. You may think of it as bringing the pubic bone up and forward. Now you can gently stretch to the side. Remember to keep holding on with the other hand for balance. I hope this helps anyone who has difficulty getting on the floor. Remember to check with your doctor, because I'm just a fellow exercise enthusiast.

[@HeavenlyLights]

@@user-ov4wr5yu4r ThankYou. I am trying this.

[@lilaccilla]

Thank you ! i have herniated discs and having a lot of back pain when bending at the hip and sharp pains in my gut hip area . i will try this

[@les5309]

Thanks so much Will; those exercises are terrific! On a separate question, may I ask what your socks are? I need new socks and like the look of yours. I do hope they can be bought in the USA. Cheers.

[@YA-ff4js]

This is good but I need to stretch my hip flexors without hurting my knees so without kneeling particularly pushing forwards whilst kneeling

[@joseenoel8093]

That might be my situation, it might be tiny but it roars like a miserable lion! I'm feeling it on my long recovery from groin injury, I walked well last night and today is roaring like I'm the zoo keeper😢!

[@jandkhilbert]

You dont talk too much - great explaining

[@carolthompson2438]

Absolutely love these videos. The book is on my birthday wish list!

[@Thoughtsofmyheart]

Is there any danger in doing this exercise if you misdiagnose yourself? I'd like to try them

[@PVVI2015]

Excellent explanation Will! Thank you!

[@bharatishah4351]

Thanks a lot nice and tooo good explanation with showing action to follow definitely it will be to eazy to follow. Lots of thanks. From India.👌🙏🇳🇪

[@raquellopez112]

✍🏻📝Dear Will: Thank you for the TFL video. Great encouragement. 1:10 pm

[@helenv2906]

Hello, Thank you for all your videos just bought your book and really help with my mobility. Q- Would you have more specific exercises for building the glutes. Thank you!

[@poeda6637]

Thanks very much!

[@cbaby78]

I have been suffering from back pain for quite some time now. AProximally, 6 years..... After finding your video I believe it's my t. F. L. I kept saying it was back pain. And of course, I go to the Doctor I go to the chiropractor with no answers and really no permanent relief. I did, however, mention to both of them. I have this really big knot and I couldn't figure out what it was exactly because I can tell it some type of muscle but now I'm believing that is my TF. L. It feels like a tight ball, almost like a Tennis ball. I'm hoping after watching this video. And doing these moves it will Release and hopefully stop hurting my back And my hip..... I had a question. Is it possible to get a steroid injection? Or something that could temporarily numb the t. F. L or Something like a botox injection to stop it from working.? I feel like mine is so tight.No matter what other exercises I try to do the t.F.L is constantly on fire and one big ball. Any suggestions would be greatly appreciated.I'm desperate

[@googoo554]

Fabulous as always Will. You're a star!

[@HT-Physio]

Thank you so much!

[@lucillachan1712]

Thank you for your nice advice.❤

[@sarahwinzar3338]

So so helpful - amazing gems you share !

[@lindashanholtzer4560]

Exercise for diastias recti to improve core

[@cherylroe1245]

Hi my name is Cherie Could you let me no how I can become a member which would be beneficial for advice on excercises to help my condition.Also please advise the cost kind Regards Cherie

[@ramyamendis8180]

Thank you

[@wanda520]

Great job! From America

[@dennisweidner288]

Nicely done. Thanks

[@edwardtaddeo831]

Will, my lower left back is sore all the time and I also have trouble lifting my left leg with the bent knee. Is that due to TFL issues?

[@patriciaheckart6116]

I would gladly buy your book if it weren't sold by Amazon only

[@HT-Physio]

Hi Patricia, Amazon own the publishing rights at present, but I hope to self-publish next time so you would be able to buy from our website directly. Keep an eye out and thank you for the support :-)

[@nicks3799]

Thank you. Really helpful.

[@HT-Physio]

Glad it was helpful!

[@helenamcginty4920]

Well. Never knew that tender spot had a name. It is only tender on the damaged Left side where I have a tilted pelvis. 😅😅

[@mikejones9961]

thanks

[@ahmadtahadr]

You r fantastic Thank you God bless you

[@JamesWhite-cr5ys]

Thank you.

[@jean-marcbeaudoin5579]

My right side is affected by MS, I have footdrop and I'am unable to lift my leg. Effectively I do have back pain. What can I do?

[@evelynwoolston7]

Is there a TFL stretching exercise I can do without kneeling? My knees are arthritic & even kneeling on a cushion is sore

[@stevedrake6529]

I can’t really do the one on the knees, can I do it standing and get the same results??

[@lindamcpherson2421]

Wow! Worked a treat :) Thank you :)

[@aevoguitars2576]

Great info

[@MrYorickJenkins]

Very interesting-easy tests and if these tests are accurate, then this tiny muscle is not my problem. Especially clear with the last exercise, the straight raise being much easier for me points to some other issue. Lord knows whats wrong with my back but it doesnt seem to be this muscle Id never heard of. Instructive and interesting for me, if not helpful haha

[@noziphomngoma469]

My right leg together with stricking nerve muscels locks

[@louisehibbert9768]

Great helpful video as usual! Could you please wear paler clothing though - it would be easier to see what you are doing if you arent a silhouette 👍

[@User-4-mn3or]

70 year old cannot get on floor with knees. Love your videos though.

[@sz4179]

I can't get on floor very well either. . I try to fully support myself like at a solid counter and use a chair or big balance/exercise ball to put my lower leg on behind me to stretch this. Be careful!

[@amandawoodward7593]

🙏💜🙏

[@sz4179]

Test # 2 is very confusing because of not being able to see what you are doing because of the black sock on a black background object, and then describing the movements with "this" and "that" describing either one of the movements but not specifically. It's so awful. I can't see what you're doing on my tiny phone screen 😢

[@user-ov4wr5yu4r]

Do you mean the leg lift lying down? First, do it (lift the straight leg) with your knee facing up towards the ceiling. Second, rotate your thigh inward at the hip joint so your knee (of the straight leg) is pointing towards your other thigh, more or less. Not everyone can rotate 180 degrees, just rotate as much as you can comfortably. Now lift again. "In" means toward the center of your body, towards the spine, "out" generally means away from your spine. If it is easier to lift with inward rotation, the tfl may be overused. He did say this and that a lot, and black is difficult to see. Totally agree.

[@SuperDonald64]

Aching thete tonight found your vid 10 mins ltr thx

[@HT-Physio]

Pleased it came at the right time for you!