How to Exercise with Chronic Lower Back Pain and Avoid Pain After Workouts (Live) ✮Discover the same corrective exercises that fixed my muscle imbalances and posture, and gave me real long-term relief https://coachsofiafitness.com/join ✮Book Your Free Assessment Call with Coach Sofia https://coachsofiafitness.com/build-your-body-back/ ✮Grab your free resources here:https://coachsofiafitness.com/free-back-pain-resources/ How to exercise with #chroniclowerbackpain and #piriformissyndrome, avoid flare-ups and pain after your workouts, and also avoid injury is the topic of today's video. I also talk about ergonomic chairs and if they're worth the money. If you are scared to workout because your chronic lower back pain is stopping you, watch today's video and comment below with your questions. ✮Watch my Live videos inside the facebook group: https://www.facebook.com/groups/Coachsofiafitness/ ✮✮✮Work 1:1 with me to heal from lower back pain once and for all: https://coachsofiafitness.com/build-your-body-back/ CONNECT: ✮ Find me in ✮________________________________ ♡ My website https://coachsofiafitness.com ♡ Facebook: https://www.facebook.com/coachsofiafitness ♡ Instagram: https://www.instagram.com/coach_sofia/ ✮CHANNEL INFORMATION Coach Sofia Fitness is your source of chronic back pain resources, low impact exercises and resources to help you conquer back pain and support your healing journey. Coach Sofia is a certified strength coach and a back pain warrior who has a solid background in injury prevention through her experience with back pain and education. You can find her in the facebook community (link above) empowering people to regain health, strength and be the best versions of themselves despite chronic pain. ✮FITNESS AND HEALTH DISCLAIMER All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site. If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use. All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advic ... https://www.youtube.com/watch?v=MIhbfix2j1I

Is it a good idea to stretch the piriformis muscle frequently when diagnosed with piriformis syndrome? In this video, we'll at when stretching can become more harmful, causing more piriformis pain, and when it's okay to stretch the piriformis muscle. Piriformis syndrome program: https://www.coachsofiafitness.com/piriformis-control/ Is The Piriformis Muscle Really Tight?: I know you may be thinking, "but my glutes and hips feel tight all the time. Are you saying I shouldn't stretch them?". When the glutes or piriformis muscle feels tight, it doesn’t mean it’s actually short and needs stretching. You can start with my piriformis tightness test video here: https://youtu.be/lPcV424xrD4 A sore muscle can be either short and tight or long and weak. So the fact it feels sore doesn't tell you it's indeed short and requires stretching. Why Is Stretching Not Effective in Releasing Piriformis Tightness Sometimes? Muscles behave like rubber bands when it comes to extensibility. When you release the muscle with stretching (lengthening), it'll always return to its original length. I’m not saying you shouldn’t be stretching at all. Stretching has its place. It relaxes the nervous system, improves range of motion, and can be used to restore proper alignment. When you're experiencing pain and using stretching to fix it, you must first figure out if the muscle you're stretching is shorter than its normal length. Piriformis stretching shouldn't be used as a treatment to fix the pain but as a tool. This can be identified through static posture and movement assessments. If a muscle is weak and elongated, you only create more weakness by further elongating the muscle through stretching. This results in joint instability and more pain in the long run. The relief you get from stretching is induced by the stretch reflex, and that’s why it’s very short-lived. Don't make the mistake of stretching mindlessly and chasing that temporary relief. You can be doing more harm than good if you haven't assessed the source of the muscle imbalance first and are unsure which muscles you should be stretching. Piriformis, core, glutes strengthening exercise playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2Hvxxrh5ZxDcgTTZLPKM- Piriformis, sciatica stretches and mobility exercises playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2G2qt953TpkwldrYF2ifaJh Healing piriformis and lower back pain playlist: https://youtube.com/playlist?list=PLhXAVY3ejK2HlSzaseCRcl-yEJHEpm2LI PROGRAMS: ▶Piriformis Control: https://www.coachsofiafitness.com/piriformis-control/ ▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/piriformis-stretching-guide/ ▶Back Pain Control: https://www.coachsofiafitness.com/join-back-pain-bootcamp/ ▶Trapezius Control: https://www.coachsofiafitness.com/trapezius-control/ ✮CHANNEL INFORMATION Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel. ✮FITNESS AND HEALTH DISCLAIMER While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site. If you agree to use, and act on any information on this website, you accept to use it at your own risk. All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition. ... https://www.youtube.com/watch?v=07xH1pYYUpQ

How to start feeling better when you live with chronic pain and you're feeling hopeless, depressed and demoralized. Here are some powerful tips to help you feel better. Whether you're suffering from chronic back pain, piriformis syndrome, arthritis or any other chronic illness, I'm sure these tips will help. ✮Discover the same corrective exercises that fixed my muscle imbalances and posture, and gave me real long-term relief https://coachsofiafitness.com/join ✮Grab your free resources here:https://coachsofiafitness.com/free-back-pain-resources/ ✮CHANNEL INFORMATION Coach Sofia Fitness is your source of chronic back pain, piriformis syndrome and sciatica resources, low impact exercises and resources to help you conquer back pain and support your healing journey. Coach Sofia is a certified strength coach and a back pain warrior who has a solid background in injury prevention through her experience with back pain, and education. You can find her in the facebook community -the warrior's hub - (links above) empowering people to regain health, strength and be the best versions of themselves despite chronic pain. ✮FITNESS AND HEALTH DISCLAIMER All information presented on coach sofia fitness channel and blog are based on personal experience as a strength coach. While I design every workout, and fitness post with care, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine or nutrition advice, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness site. If you agree to use, and act on any information on this website, you accept to use it at your own risk. Coach Sofia Fitness will not be liable for any injuries, damages, losses that can result from your use. All information on Coach sofia fitness channel is general in nature. All posts, workouts and nutrition information are not intended to substitute medical and/or health advice, or to treat an illness or health condition. ... https://www.youtube.com/watch?v=HheLypQDekA

These 9 exercises will help you activate and strengthen the gluteus medius muscle. If you're experiencing hip pain or developed piriformis syndrome, you may have weak gluteus medius, and these exercises will help you balance your glutes and add stability and support. Download the PDF of 12 glutes strengthening exercises here: https://www.coachsofiafitness.com/weak-gluteus-maximus-exercises/ Lateral walks: My favorite standing gluteus medius exercise. Place a resistance band around your thighs or above your ankles. Stand with your feet shoulder-width apart and slightly bend your knees. Take a step to the side with your right foot, followed by your left foot. Keep tension on the band throughout the movement to fully activate the gluteus medius. Hip hikes: Stand with your feet hip-width apart near a wall or heavy chair. Lift your left hip up towards your shoulder, keeping your right foot flat on the ground. Lower your left hip back to the starting position. Alternate between the left and right sides. Lateral lunges: Take a big step to the side with your right foot, keeping your left foot planted. Shift your body weight towards your right foot, pushing your hips back. Push off with your right foot to return to the starting position. Seated band pull-aparts/ abductions Exercise description: With a resistance band looped around your thighs, just above your knees, push your knees outwards against the resistance band to keep your feet grounded. Hold the position for a moment, then release and repeat for the desired number of repetitions. Seated abduction to calf raise: Repeat the above exercise only this time, lift both feet off the ground, then back down while keeping the band out. Banded hip thrusts: Use a bend or sofa for this exercise. Engage your glutes and core and push your hips up. Squeeze your glutes at the top of the movement, then slowly lower your hips back to the starting position. Wall slides: Start by lying on your side with your back against a wall. Slide your leg up as high as possible while maintaining control and stability. Pause briefly at the top of the movement, feeling the contraction in your glute medius. Floor seated abductions: With the band around your thighs and back straight. Open your thighs apart, pushing against the resistance band. Then slowly back to center. Weighted band bridges: Place the resistance band around your thighs and lie down and add a dumbbell. Raise your hips and squeeze your glutes at the top. Focus on the contractions and also keep the tension in the gluteus medius by pulling the band. Bodyweight band bridges Finish with the banded bodyweight bridges to activate the gluteus medius and gluteus maximus. ✮CHANNEL INFORMATION Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel. ✮FITNESS AND HEALTH DISCLAIMER While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history. Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site. If you agree to use, and act on any information on this website, you accept to use it at your own risk. All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition. ... https://www.youtube.com/watch?v=fHCoL9HImtM