Riaz Fredericks


How to Relieve Chronic Lower Back Pain!

Releasing the Psoas Muscles.

How to Relieve Chronic Lower Back Pain

How to Relieve Chronic Lower Back Pain

Releasing the Psoas Muscles for Fast Lower Back Pain Relief using a Bulaball.

It is with excitement and great pride that I write my first blog post of 2016 on our brand new website designed to help teach you how to relieve your chronic lower back pain.

Though we have a new look, our message and purpose stay the same -- you CAN overcome your chronic lower back pain -- you do not have to live your life swallowing pills, seeing therapists and worrying about the next time you will wake up unable to get out of bed. This exercise is central to the Bula Methods primary principles of physical transformation. 

Kicking off 2016 with a look back

I'd like to kick-off 2016 and our new website with a look back. Six years ago, when I was living in the jungles of Costa Rica, I posted a video demonstrating a simple myofascial release technique directed at releasing the psoas muscles that has a dramatic effect on relieving chronic lower back pain. Today this video remains the most shared, viewed, liked and play-listed video on my channel.

The presentation is a little shaky and my wife's camera work leaves a lot to be desired but the message is simple and powerful and it is extremely gratifying to know that it has connected with so many people.

Our most popular video

I think this video has been so popular because it draws focus to a set of muscles that are very often over-looked, but is where your journey out of chronic pain must begin. Who would think that a muscle below your stomach could have such an effect on your lower back, but research and my own trial and error have shown that most mechanical back pain is rooted in a tight and inelastic psoas muscle. This video shows you how to identify the psoas muscles and use myofascial release to eliminate tension, tightness and pain, returning the psoas - one of your primary stabilizing muscles - back to a long, supple and elastic state.

I hope you enjoy the video, if you have questions please leave a comment, I'll be happy to answer every one. Also like and share - help me spread the love! Learn the thinking behind the Bula Method here. 

How to Relieve Chronic Lower Back Pain

Releasing the Psoas Muscles!

So, if you’re having any sort of lower back pain or any problems with your lower back you're almost guaranteed that your psaos muscle is going to be tight. When you go and see a lot of therapists, depending of who you see, a lot of good therapists will go straight for the psoas muscles to help it release when your having lower back problems, hamstring problems but unless you see a therapist there is no other way for you to release this psoas muscle unless your using a Bula Ball or something of that nature.

And your psoas for those people who probably don't know a lot of us don't, if you go to your hip bone and come in two inches and that’s where your psoas muscle is. The psoas is one of those muscles that refers pain, so if this psoas muscle is tight you won't feel it here in the abdominal area where its located but it comes around and attaches to your lower back, so when that’s tight its putting pressure onto your lower back and its causing a lot of problems. So this is a muscle that you should all get very familiar with and try to release it.

What we're going to do now is we're going to go down onto the ground and I'm going to show you how to release the psoas muscle using your Bula Ball. So we're on the ground we've got the 7" inch Bula Ball you can release your psoas with both the 7" inch and 5" inch Bula Ball. I prefer to use the 7' inch and I like to pump it up nice and hard just because I have a bigger frame but I switch them out so it really doesn't matter, what ever is most comfortable for you. So, what we're going to do is roll around using a ball to get that into the psoas muscle, so rest your weight up on your elbows, roll around until you find it, the most sensitive area that will be the greater trigger point to help it release that muscle. Once you’re in position draw the navel into the spine engage the core, you now and help use the ball to push up into the psoas and get a bigger release. So now, once I’m in position core engaged I’m resting my weight on my elbows, if I want more, if I need some pressure I can push down and put more weight onto the psoas. Once we're their I'm going to dig my toes into the ground like a runners start and with the exhale I'm going to push my heel back like I’m going to touch the wall, so sorry on the inhale so we'll go inhale, exhale, pump it down so I'm pumping that leg. Inhale, exhale, inhale, exhale. As the muscle starts to release if you want to just roll left or right until you get back on it again, get yourself situated. If you don't feel like you want to pump that leg you don't have too. It might be enough just with your own body weight sitting there, so do what’s comfortable for you.

Once you've done that left side you now take your ball out put it across to the right side; you should always be trying to work things evenly. So, again I'll come around I'll find the most sensitive spot where the trigger point is, where the psoas is just above the hip flexor get myself situated draw in the navel engage the core and on the inhale just pump that leg. While your pumping that leg don't forget to consistently draw the navel into the spine. Now if you’re having back problems this muscle us definitely tight, if we can back that muscle off and release it your going to get some relief in your lower back and if we combine it with the other movements, releasing the hamstring, the quad and the glutes your going to be well on your way.