The Hidden Cause of Gluteal Tendonitis (and Exercises to Treat)

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  • Опубликовано: 21 дек 2024

Комментарии • 473

  • @YourWellnessNerd
    @YourWellnessNerd  4 года назад +14

    How is your hip pain? Let me know! Also, please consider subscribing and check out my thoughts on a range of common issues here: yourwellnessnerd.com/

    • @margaridarodrigues7667
      @margaridarodrigues7667 2 года назад +2

      Hii!! I definitely need help, this pain (that has been here for more than a year) is really making me sad and frustrated. And I have worked with so many physiotherapists that do not address it correctly.. or at least I don't feel any improvements, as the pain always comes back eventually. This makes me so sad, it started when I was 24y and after all this time I still couldn't come back to my big runnings, or weight training. Do you give any online consultation? :)

    • @stepha7179
      @stepha7179 2 года назад +1

      Is the foam roll exercise releasing the quadratus lumborum muscle? It is amazing how tight and tender this area is, particularly on the left side.

    • @Rick_Johnson82
      @Rick_Johnson82 2 года назад +1

      I’m a floor installer. Of 22 years. I’m 40. Man, I got that ache under my butt. My inner thigh and my Achilles’ tendons. Off and on of course. It all started with having a sore back before I started this job.

    • @alanajones109
      @alanajones109 Год назад +1

      Thank you! This has saved me!

    • @YourWellnessNerd
      @YourWellnessNerd  11 месяцев назад

      Hi Margarida! Apologies for the VERY late reply. How are things now a year down the track? Hope they've settled! Hopefully it's not needed anymore, but I am now giving online consultations :)

  • @Carol-wo3jo
    @Carol-wo3jo Год назад +17

    8:07 First exercise, 13:45 Second excercise

  • @kathymcgraw6901
    @kathymcgraw6901 4 месяца назад +13

    Thank you! In hip thigh pain for a year, physical therapy didn’t work. The first time using the foam roller on my mid back, immediately my thigh/ hip pain went away. My back gave no signs of pain and never thought it could be connected. Used the tennis ball too. I’m so grateful.

    • @YourWellnessNerd
      @YourWellnessNerd  4 месяца назад

      Awesome Kathy! I wish more people knew about it and I’m glad you found some benefit!

  • @katehazell5045
    @katehazell5045 Год назад +24

    I've been suffering with this for twenty years and I actually cried with joy watching this video. Thank you so much for your wisdom! I cannot express my appreciation enough 🙏🙌⭐

  • @theresafairman6885
    @theresafairman6885 8 месяцев назад +7

    This is me! I thought that tightness in my back (exactly where you said it would be) was a totally different issue to my glute / hip pain. This makes so much sense!

    • @YourWellnessNerd
      @YourWellnessNerd  8 месяцев назад

      Hopefully it helps sort things out for you Theresa!

  • @denisescott34
    @denisescott34 Год назад +14

    I see you posted this video several years ago, so I hope you still check for comments. I just wanted to say thank you from the bottom of my heart for this information!! I, like one of the commenters I read, had tears of joy as I watched. I have been suffering severe, debilitating hip pain for about 5 months. An MRI confirmed gluteal tendinopathy. The pain is quite severe and has left me essentially homebound. I have done much research on line and tried several different exercises, but the pain was just intolerable. I noticed within the past week or so that the back muscles on that side were spasming - in the exact spot you identified. I knew there must be a connection, and now I understand. I'm so grateful for the information and am really, really hopeful that I've at least found a way to get things going in the right direction. Thanks again. (And by the way, those shorts are so cute! 🙂)

    • @YourWellnessNerd
      @YourWellnessNerd  Год назад

      Glad it may have helped Denise! I hope things start progressing really quickly for you! 🩳

    • @kamlaprasad1510
      @kamlaprasad1510 4 месяца назад

      Denise, I am suffering from the same sort of pain, last 5 months, and Specialist says it's Arthritis on my lower back bone and suggests operation to fix the disc's. I would rather try this foam roller on my back. The pain I feel is actually the glutes. No pain at the back.

  • @joycegreen4524
    @joycegreen4524 2 месяца назад +3

    Finally someone whounderstands my problem. Thank you. Watching this video made me quite emotional as i knew i had a spot on my back under the ribs that removed the pain sometimes in my hip. However, i wasnt sure which area was the root of the problem. I feel very excited and hopeful that i can find permenant relief. I cant thatk you enough.

    • @YourWellnessNerd
      @YourWellnessNerd  2 месяца назад

      I’m glad it resonated with you Joyce! I hope it has a positive impact!

  • @alexandrasteven-boniecki6606
    @alexandrasteven-boniecki6606 15 дней назад +1

    This is so far the best explanation of the exercises I've seen online. I've been looking for many months. Thank you!

  • @lauralilly4393
    @lauralilly4393 7 месяцев назад +6

    I'm so glad I found you! Have been suffering with debilitating left hip pain from Glute Med Tendonitis/Bursitis for about a month now with little relief from PT, Chiro, Massage. I've had to take about a month off from running and am training for a half marathon this Summer, but have not changed anything recently and have not been overdoing it, so this injury kind of came out of nowhere. But I hurt my left lower/mid back injury (10 yrs ago) and had a flare up of my old injury due to my work as an RN... and I know my posture is horrible. This makes so much sense! Thank you so much for sharing this- you have saved my training!

  • @karinlester3066
    @karinlester3066 10 месяцев назад +13

    Finding this in 2024. Thank you! It immediately helped.

    • @YourWellnessNerd
      @YourWellnessNerd  10 месяцев назад +1

      Great to hear Karin!

    • @debbiec6216
      @debbiec6216 2 месяца назад

      @@YourWellnessNerd You are the first person who explained it clearly and now , I know more since I watched
      this video and it makes a lot of sense . I know I have bulging disc in my back and it hasn't hurt and I guess
      it hasn't causes other issues, unless I am wrong . I know I have weak hips and the right hip is in pain .
      As far as my left hip , it's not in pain . I know I need 2 replacements . Before having the pain in hip and back ( which recently
      started hurting ) , I was fine before than .
      What, I like to know what is causing the waddle gait ( body moves side to side ) is it the weakness ? Or it the back causing it ?
      Thank you for everything , again you are the first person Everrr explain anything to me about this .
      Your help is 100% appreciated and we need more PT and Doctors like you , who will explain it to the patient .
      That's NOT the case in my Region . All I want to do is to walk normal because it means a lot to me and where I can
      get back to my normal routine. There's a lot of activities, I used to do until all this happened. I don't want to hurt my body.

  • @jenniferlonglites
    @jenniferlonglites 18 дней назад +1

    Wow! It's working! I knew I had a weak middle back and I have a roller that has protruding points on it to use for pressure points and wow that was GREAT rolling around finding my weakest spots around the beginning of my rib cage and middle back were actually on the side of the hip joint pain. Did that for a bit and then used my ball which is a spiky like thing that I rolled around on my glute and the muscle near the hip.....FANTASTIC! I feel so much better after doing this for about 5 min on my back and 5 min on my glutes and muscles near the hip. Wow...thank you!!!! I am a swimmer and was doing hip flexors in the pool when I felt a snap like feeling in my glute and hip simultaneously but my middle back has been weak for sometime. I need to work on that too! I'll check out your vids. for my middle back weakness and pain at times...! I'm going to do this three times a day!

    • @YourWellnessNerd
      @YourWellnessNerd  18 дней назад +1

      Glad it may have helped Jennifer! Good luck with your progress!

  • @mariantague9705
    @mariantague9705 6 месяцев назад +2

    I'm so pleased I found this post. Such an articulate and comprehensive tutorial...just what I needed. Thank you

  • @rontripodi7940
    @rontripodi7940 11 месяцев назад +3

    There are a lot of therapists out there, u are the first one to address the back, I know that is where all of my pain is coming from and my back is really not that stiff, been doing therapy for 10 weeks, I believe this will sent it all over the top, will report back with the results in 4 weeks!

    • @YourWellnessNerd
      @YourWellnessNerd  11 месяцев назад

      I just post about what I find really helpful clinically Ron, hope it helps you in some way too!

    • @souwester3306
      @souwester3306 11 месяцев назад +1

      update?

  • @traceyiannone7626
    @traceyiannone7626 2 года назад +1

    Thanks!

  • @jenniferbowman7813
    @jenniferbowman7813 9 месяцев назад +2

    Wow! Squeeze and release, it works! Thanks for going slow, it makes me slow down too! Excellent sir!

  • @lisamackinnon8310
    @lisamackinnon8310 Год назад +4

    I am so grateful for this video. I have been suffering with this for like 6 years. I have done everything like you said being bounced around. I have just recently been told by a physiotherapist that it is this. Thank god I finally have a proven reason not just a guess. I have been told to basically quit being lazy and walk more. I am very active and independent and stubborn so being categorized as lazy is very frustrating. My body just couldn’t keep up to what I want to do. So this diagnosis is so amazing as my hip is moving out of the socket or whatever. This explains why it hasn’t gotten better over the years. I do exercises just not what targets this issue.
    I have done everything to help with symptoms just not the root cause.
    This is an amazing video. 😊

    • @YourWellnessNerd
      @YourWellnessNerd  Год назад +1

      Hope it’s helpful Lisa! Good luck with your recovery!

    • @carolweaver3269
      @carolweaver3269 Год назад +2

      @@YourWellnessNerd 'Same problem here'. Only not anyone has targeted this situation! I never heard of it before now, and am so thankful. I have had one surgery after another, the spine discs and one hip and now another hip and he Orthopedic wanted to do the second hip on my last visit to his office, immediately after the hip surgery! I am in my early 70's and in so much pain and Whtie count low and other problems, and so surgery is not even the best for me. I could not handle surgery that quick This pain gets worse and worse, and I am active, but the pain is truly horrid now. TY so much for this. Wil try it. I used to dance and taught once many years ago and all at once I am not able as am afraid! It just is too painful. People had trouble keeping up with me as was so busy and for many ears it is hard for me to keep up with my mind at all! TY so much as this is exactly where the pain is, it seems.

    • @YourWellnessNerd
      @YourWellnessNerd  Год назад +1

      @@carolweaver3269 Good luck Carol!

    • @carolweaver3269
      @carolweaver3269 Год назад +1

      @@YourWellnessNerd Thank you, Grant. TY for doing this video!

    • @YourWellnessNerd
      @YourWellnessNerd  Год назад

      @@carolweaver3269 you’re welcome!

  • @gk51171
    @gk51171 2 года назад +5

    very nice video. Even hearing your voice and how you explain all those mechanics of the body made me feel better. Take care, always! And keep up the nice work

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад +1

      Appreciate the kind words! Hope it really helps you settle things down!

  • @SarahArnoldTheAccidentalArtist
    @SarahArnoldTheAccidentalArtist Год назад +2

    Thank you, this information was beneficial as it added more information to what my PT has told me. I will try the releases to provide better access to glute med exercises. I always knew there was a connection between my 9-year QL pain and now for 1.5 years the additional glute med pain!

  • @dahlalice4372
    @dahlalice4372 2 года назад +10

    Finally! Someone who understands what I’m going through. I told my hubbie I felt I was turning into a “C” with my posture and didn’t understand the connection with this hip pain. I’ve been through so many docs and therapies and even shots. The last doc told me he had no clue what I had and he had nothing for me!?! Thank you for this informative video!

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад

      Hope it helps your hip!

    • @BGCDOG
      @BGCDOG 2 года назад +1

      I can agree with you..This guy nailed down exactly what I believe I'm struggling with...I just had an xray & was diagnosed with Glutial tendinitis on top of having lower back issues. This video is extremely informative..

  • @jessicacromar
    @jessicacromar 3 года назад +18

    Excellent explanation of how the mid-back is connected with the tendons. I had a back injury several months ago that "apparently" cleared up in a few weeks only to be replaced with the tendonpathy pain. This was good insight to help me understand how the two areas are connected and need to both be treated.

    • @arnoldpalmer2241
      @arnoldpalmer2241 3 года назад

      I’m in the exact same situation! Back stopped hurting now my right side is messed up. Any updates?

  • @martabiittner6525
    @martabiittner6525 4 месяца назад +1

    I don't have a foam roll so I used my tennis ball against the wall to find the pain and stretch the joints of the spine. I am immediately finding it easier to walk and go up and down stairs. So far so good. Thanks for your info to get even this relief from pain. Bless your caring sharing heart. ❤

  • @tracypaton8668
    @tracypaton8668 3 года назад +4

    Just diagnosed, been doing Pilates stretches advised by PT for last 18 months. Pain is def worse in lower back through to hip, as a Nurse this pain is chronic now, luckily have managed to keep going at work. Have been given more exercises to do which only really help for an hour or so. Up every few hours overnight to stretch out, pain wakens me. I’m so tired of it, but, your video has given me hope! Thank you 🙏🏻 I’m off to try rolled up towel until i can get a roller. Thank you for sharing your knowledge🙏🏻

    • @YourWellnessNerd
      @YourWellnessNerd  3 года назад

      Appreciate you letting me know Tracy! I genuinely hope some of these ideas are the missing piece for you! Let me know how you go!

  • @xezerik62
    @xezerik62 Год назад +6

    this sounds exactly like what i have going on, hip and knee issues with the tendons from the glute down the adductor, and an ache in my mid back below the ribs. i always have slouched posture and even chiropractic has not yet fixed this, so this video is just what i needed. thanks for helping me understand my issue

  • @chrisgfroerer1650
    @chrisgfroerer1650 7 месяцев назад +1

    10:51 thank you. I did one lot of exercises and my GT has improved already. You are brilliant.

  • @susangooge5311
    @susangooge5311 2 года назад +3

    both of your suggestions really helped my pain decrease!!

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад

      Amazing Susan! Hopefully it helps it go away over time!

  • @JR6191947
    @JR6191947 11 месяцев назад +2

    I discovered this method on my own listening to my body I lean backwards over my foot stool, relax and wait for the audible crack in my lumber region This is the inly movement which helps temporarily
    Spent a year on Physio, exercise, dry needling, Chiro, (computer directed), after I fell 1.5 years ago Leg hyperextended outwards and knee meniscus torn Surgery declined due to lack of evidence it would help me Hip problem came on later Exercises were opposite of what you recommend and made everything worse Prior to fall I was fit, exercising and walking There has been no diagnosis except (old) back arthritis and misaligned L5 S1 with scoliosis plus degeneration of a T region disc
    I await MRI and in tears over this unaddressed painful and life restricting situation which began with the fall on my stairs Thank you for this this video

  • @chrisgfroerer1650
    @chrisgfroerer1650 7 месяцев назад +2

    I 0:36 I've really enjoyed this video. Well explained and I wonder why my physio has not explained how the back may be behind my tendinopathy. I broke two ribs on the left side in a fall a year ago and it makes sense that it affected my spine and the way I have favoured it. I sit a lot with my job but from now on I'm going yo do these exercises and I feel confident I'll fix the GT and bursitis. Thank you so much.

    • @YourWellnessNerd
      @YourWellnessNerd  7 месяцев назад +1

      Hey Chris! Glad it might be helping! To be honest, this isn’t something that’s widely known yet and more what I’ve come to find trying to solve these things. Hopefully videos like this can get the word out a little more!

  • @ashaverma7384
    @ashaverma7384 3 месяца назад +1

    I liked your presentation. I have been suffering from gluteal medius tendonitis and it is putting stain on the adjacent muscle. This is what the MRI impressions are.
    Started PT but as I have dysfunctional back due to a compression fracture at T12L2. Kyohoplasty was performed. So PT is focusing on back and core strengthening. But I will still do the tennis ball exercise recommended by you. Thank you

  • @marcusvaldez
    @marcusvaldez 2 года назад +2

    I am old 49 and my hip just went into super high pain last soccer game. I’ve seen a dr and they said rest and take some anti inflammatory drug. No help so far. Excited for your video. I need to heal. All my fun things that I enjoy are off for the time being

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад +1

      Sorry to hear that Marcus. Hopefully the video helps in some way!

    • @marcusvaldez
      @marcusvaldez 2 года назад +1

      @@YourWellnessNerd I’m on it! Update as I progress. Thanks for the video!

  • @johnkrazzki6492
    @johnkrazzki6492 2 года назад +2

    I have chronic problems on my righ side: diagnosed with SC joint issues on that side, a very stiff lower back on the right; tight glutes and gluteal tendonitis on the right side, too. Just strenghtening the right abductors doesn't cut it for me because of the tightness. Something as simple as loosening up the right glute med region with the ball feels amazing and I will incorporate it into my "rehab" program. Thanks.

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад

      Glad to hear it's helpful John! Hope it settles soon!

  • @chippychick6261
    @chippychick6261 6 месяцев назад +1

    I think this is the connection that has been missed by 3 different PTs. I had a traumatic fall on my shoulder with massive tear . Everyone was treating just the hip. Thank you.

    • @YourWellnessNerd
      @YourWellnessNerd  6 месяцев назад

      Glad the video resonated with you mate, it’s so easy to just focus on where the pain is without necessarily taking a step back to consider why it might be there in the first place. Good luck and I hope you recover quickly!

  • @theflynns9783
    @theflynns9783 3 года назад +11

    I have had this for 4 yrs, going to physio, and osteos, spent hundreds, and this is the first time someone has talked about the back. My back is always sore as well. This makes so much sense. Thank you so much. I will try these exercises. Is there anything else I can do?

    • @YourWellnessNerd
      @YourWellnessNerd  3 года назад +7

      Not a problem Elaine! I can't give specific advice, but the three main pillars of settling most dysfunction is mobilizing the stiffness, adding strength and putting it into a better position. For the back that generally means loosening up those stiff back areas, adding some core strength and obsessing over better sitting postural habits. Hope that helps!

  • @gk51171
    @gk51171 2 года назад +25

    I did what you proposed and I am almost completely 100% again, after almost 3 weeks of pain. Thank you so much!

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад +3

      Amazing! Great to hear things have helped!

    • @elmalloc
      @elmalloc 2 года назад +1

      9months of pain here, wish I had only 3 weeks!

    • @newts1964
      @newts1964 2 месяца назад

      How often did you do this for

    • @gk51171
      @gk51171 2 месяца назад

      @@newts1964 everyday

  • @michellebelcher5751
    @michellebelcher5751 5 месяцев назад +1

    Thank you….such great advice! I’ve been dealing with R side med. gluteal tendonitis for some time now. Hope this will work to lessen my pain.

    • @YourWellnessNerd
      @YourWellnessNerd  5 месяцев назад

      I hope it does too Michelle! Let me know what you find!

  • @paulapower7365
    @paulapower7365 Год назад +3

    Thank you! I am in that chronic category-shots, PT, etc. I have some disc issues at L5/S1 and radiculopathy down my legs, but also glute issues. Boy, did I find that midback to be tight! I will give this some real work and attention! I am an avid hiker and backpacker… Hoping to get my life back!

    • @YourWellnessNerd
      @YourWellnessNerd  Год назад +1

      Hope it really helps Paula!

    • @dellves
      @dellves 4 месяца назад

      @@YourWellnessNerdHey i am really interested to know if gluteal tendinitis and L5-S1 radiculopathy (both on the same leg) may be related? Docs keep saying they are two separate issues but i feel they are related. Whenever i get some small edema just below my hip, my radiculopathy flares as well.

    • @dellves
      @dellves 4 месяца назад

      @paulapower7365 Hopefully you are better to date😊Its been seven months of glut tendinitis+radiculopathy for me, still hoping to reclaim my biking and hiking life back.

    • @jenniferalbrecht5101
      @jenniferalbrecht5101 3 месяца назад +1

      Sounds like my situation!

  • @tanyagosling4315
    @tanyagosling4315 Год назад +3

    Care worker and student nurse here that has done a lot of manual handling over the past 5 years . I was looking to do some morning stretches to increase flexibility after decreased activity after an injury over time has caused my body to become stiff. I then found this one that spiked my interest as I’ve had pain in my hip since Xmas since being dumped by a wave that took my leg out to one side. I can feel an area in my spine that is stiff on the opposite side to my hip pain. This video makes sense of something I had a lot of trouble finding a solution to. Continue these stretches to increase flexibility and using this rolled up towel technique to alleviate my hip pain, thank you so much. I’ll be keeping an eye on your channel for tips to assist in future.

    • @YourWellnessNerd
      @YourWellnessNerd  Год назад

      Great to hear Tanya! Hopefully you can sort it out long term!

  • @juliejefferson8197
    @juliejefferson8197 4 месяца назад +1

    Oh, my gosh, thank you so much! I really think this may be the missing piece for me. I have had debilitating hip pain the last year, with very little relief or even a proper diagnosis. X-rays show mild arthritis of both hips and mild DDD of my spine, but do not explain why the severe sudden pain in only one hip. I did a few sessions of physical therapy, which had me in agony. Then I started doing my own hip exercises in the pool, which has helped somewhat. I just realized that my back has been cracking and popping like Rice Krispies in the very area you point out, but with no pain, for a couple of years. I work with little kids and sit on the floor cross-legged, and slouched over exactly how you demonstrated. I have despaired of being able to continue my job. Now I have hope and can't wait to try the exercises and postural changes! I was wondering, can this pain radiate to the lower abdomen and groin as well?

  • @kathyhansen8215
    @kathyhansen8215 Год назад +2

    I also do stretching of the periformus but I like these ball excercises on the trigger points. Will definitely be trying them. Just noww getting over gluteal tendonitis 😢. Thanks!

    • @kathyhansen8215
      @kathyhansen8215 Год назад

      Also, mine gmt is caused my slouching down on my couch reading or watching tv, not hard exercise. I'm 73 and had this happen 10 yrs ago from same. Had trigger point shots then. This time stretched it all out with trigger point massage with my thumbs...ouch.

    • @YourWellnessNerd
      @YourWellnessNerd  7 месяцев назад

      Hope they’ve helped!!

  • @sarahkimbrough8498
    @sarahkimbrough8498 3 года назад +15

    You gave me more explanation than my doctor did. I believe you are 100% correct that my back has caused the hip pain. I'm trying this immediately 😆

    • @YourWellnessNerd
      @YourWellnessNerd  3 года назад +2

      Glad it resonated with you Sarah! Hope the exercises help compliment what you're already doing!

  • @Weightlosscoach007
    @Weightlosscoach007 2 года назад +8

    Great information presented in a relaxed and easy to follow way. I particularly liked how you connected lower back pain dysfunction as the potential route cause for gluteal pain and how not resolving it may impair correct gluteal function. Thank you👍

  • @marisavalentini5804
    @marisavalentini5804 3 года назад +3

    Honestly I have struggled with Lower back GLute pain bilateral tears in flute Med and psoas for 3 years since a bike fall. I put a small pillow on my back (roller is) and my low back and flute felt so much better when I got up. I had so much going on in MRI and ultrasound …but Drs and Physio treat according to imaging. Thanks

  • @Debbie0761
    @Debbie0761 10 месяцев назад +1

    I will totally try this and hope it corrects this pain. Mine may be from my back, it make sense for me as I have always had back issues. I do have a tender spot in that area of my back on the spine. My main tightness is under my glute which causes me to wake up if I lay on it too long. Will give this a try, thank you

  • @marieangulo287
    @marieangulo287 2 года назад +2

    Have had 2 spinal blocks, L2L3 and L4 L5...also facet joints injections...bursa injection...have a hernia on L2...thigh pain, hip pain. Scared..sad...taking turmeric and boswalia. Also lyrica. Thank you

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад

      Hey Marie! Sorry to hear things arent perfect for you at the moment. I hope the information in the video goes some way to helping you progress!

  • @jamescalcandis1625
    @jamescalcandis1625 2 года назад +1

    Thank you for all you are doing. I am trying to avoid a hip replacement. I need to relieve tightened and painful pressure points front and side. Thank You

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад +1

      I hope the video helps with your quest to avoid a hip replacement!!

  • @mariannaantoniou8382
    @mariannaantoniou8382 11 месяцев назад +1

    I've been diagnosed with gluteal tendinopathy and have seen several physiotherapists, I've had shock wave therapy and steroid injections but none have helped. I will try this method. I've had this problem for several years and have been misdiagnosed until I had an MRI scan. But I also have s I joint and hip problems (chronic labrum tear).

  • @warningshotpodcast
    @warningshotpodcast 2 года назад +2

    Amazing information. You have a very in depth and systematic understanding and can convey it clearly. Not easy to find. Thank you!

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад

      Appreciate it mate, hopefully it helps you in some way!

  • @ceeceeg.4961
    @ceeceeg.4961 6 месяцев назад

    You do make sense about treating the back area. First, I have osteoarthritis in my thoracic spine and scoliosis and really having painful hip arthritis causing my hips and groins to be very painful

    • @YourWellnessNerd
      @YourWellnessNerd  6 месяцев назад

      I hope the tips in the video to help mate! Feel free to let me know if it has an impact on your symptoms.

  • @mmcbride123
    @mmcbride123 Год назад +1

    Wow! Thank you so much. What a difference in my range of motion. Now I just need to assess my groin muscles.

  • @holliepeterson1505
    @holliepeterson1505 7 месяцев назад +2

    Awesome video, thank u. I hope these make a difference for me.

    • @YourWellnessNerd
      @YourWellnessNerd  7 месяцев назад +1

      I hope they help too Hollie! Feel free to let me know how it goes!

  • @janicegavin6169
    @janicegavin6169 8 месяцев назад +1

    Definitely will try this I do not really want to have a tenjet experience if I can help it..

  • @mrsfoss3368
    @mrsfoss3368 Год назад +1

    I've had this for over a year! I'm going to watch and follow!

  • @janetwriter
    @janetwriter 3 года назад +3

    Perhaps you can speak to calcific tendinosis of the glutes (creating trochanter bursitis)

  • @katherineroelofs5277
    @katherineroelofs5277 4 года назад +3

    Right on the money! I've had mild gluteal tendonitis for a few years, as an amateur runner. Recently, have gotten more serious about fixing it. For 2-3 months I've worked on the tendon recovery (avoid loading in stretched position, & slowly re-build strength), but only moderate improvements. With the foam roller exercise suggested, it's clear my left back is super tight. Thanks! Will see how it does!

  • @markdavies1463
    @markdavies1463 9 месяцев назад +1

    Really interesting. I’ve been suffering with GTPS on and off for a couple of years now. I’ll be trying these exercises first thing in the morning, and really giving some thought to how I sit.. I’m definitely guilty of slouching. Hopefully, I’ll be back to running again in no time!

    • @YourWellnessNerd
      @YourWellnessNerd  9 месяцев назад

      Hope it helps Mark! Let me know how you go!

  • @kylysheldon8549
    @kylysheldon8549 3 года назад +2

    Thank you so much for this video. I have been suffering for months. This was the only thing that helped. After doing it for a few weeks whenever the pain was bothering me, I am now almost 100% recovered :D

    • @YourWellnessNerd
      @YourWellnessNerd  3 года назад

      Amazing Kyly! Thanks got letting me know! It's great that you're able to find those connecting low back areas as well. Have you also been super conscious of your sitting postures too?

    • @kylysheldon8549
      @kylysheldon8549 3 года назад +1

      @@YourWellnessNerd I haven't actually O_O Thanks for reminding me, my sitting posture is terrible :( I'll be more aware from now on.

    • @thaiisbraaga
      @thaiisbraaga 3 года назад

      How long had you been suffering from it? How are you now?

    • @kylysheldon8549
      @kylysheldon8549 3 года назад +1

      @@thaiisbraaga I've been suffering since January. Now it's pretty much gone. If I feel a tiny tinge now and then, I use the ball and it's good again.

  • @islandbirdw
    @islandbirdw 11 месяцев назад +1

    I have rotoscoliosis with over developed QL on my right that I’ve had all my life. I unfortunately have had a series of accidents that have lead me to be disabled. I’ve had damage to my healthy leg as my right leg has had nerve damage from a fall at work. The labral tear that resulted from a high speed burst injury in the bursa resulted in surgery chondoplasty and clean out of the bursa fluid in what was my “workhorse” leg. I am however crooked but I do have decent mobility. My left hip now has pain too. When I stretch my hip flexors my low back releases. That said I still have pain that wakes me up if I lay on either hip. I have chronic tightness in my IT band. It’s tight all the time. I use ultrasound often to help break up adhesions and it will often release with that. I wish you were local. Thanks for posting this 😊

  • @carolpsaila3272
    @carolpsaila3272 3 года назад +2

    Thank you for this video. Your explanation was a piece that I did not have and very helpful. I have been dealing with this pain and problems with my hip for many years and can never understand why it continues to come back. What you explained in this video makes a lot of sense to me.

    • @YourWellnessNerd
      @YourWellnessNerd  3 года назад

      Appreciate it Carol! Absolute best of luck with your recovery and I hope its the missing piece!

  • @christineclarke778
    @christineclarke778 4 месяца назад

    This is so helpful! I am going to work on this! Thanks for the great explanation!

  • @carolsarrasin3918
    @carolsarrasin3918 2 месяца назад +1

    Yes, thank you. I didn't notice by back right there was so tight. 😊

  • @beniciabowcher-royce7661
    @beniciabowcher-royce7661 11 месяцев назад +1

    I had tendinitis and bursitis in my right leg a while back and have had a lot of pain and stiffness in that for months. It affected my back and hip... got to try this, really hope it works

  • @jennyhall6554
    @jennyhall6554 11 месяцев назад +1

    I've been to 3 physio therapists over 3 years for a glute medial tear.. gluteal tendinopathy issues and have had a huge increase in my arthritis in my right hip..

  • @marieroxanebaptiste9143
    @marieroxanebaptiste9143 2 года назад +1

    Thank you you this video. I have been struggling with is issue for year. I used to getBowen Therapy for it and i always get told my hip is out of alignment. But it makes so much sense to me now that the problem is coming from my back. I always feel this stifness when i bend down but never made the connection as it being the root cause. I will definetely start these exercises and give you fèedback. It has been flaring up the past week and i realise it is often after going to the beach and walking on uneven sand. I started to stress as i have had a remedial massage 4 days ago and not much change. My Bowen therapist retired and the massage therapist said looks like hip bursitis. I will get on to it and report back with results...😊

    • @YourWellnessNerd
      @YourWellnessNerd  Год назад

      Great to hear you may have found a connection Marie! Hope the tips help and definitely report back with any progress!

  • @annurban6730
    @annurban6730 2 года назад +1

    I’m going to give this. Ago. I’ve suffered with chronic gluteal tendinothapy 4 years… I had a discectomy 6 months prior to pain coming on.
    No one mention my Back I’m in chronic pain and feel Ike l walk wobbly. Thank you

  • @margamassmann9696
    @margamassmann9696 7 месяцев назад +1

    I only saw your video now in May, 2024. I will be doing your exercises from now on. I can't do long walks, not even walking for too long in a shopping mall.
    What is the difference between tendinitis and bursitis, as I have been diagnosed with bursitis in my one hip.

    • @YourWellnessNerd
      @YourWellnessNerd  7 месяцев назад

      Hi Marg! Bursitis and tendinitis are essentially an irritation/overload of different structures - one being a bursa, and one being the tendon. Clinically, these two issues can often coexist as bursa often reside in close proximity to the tendon. Hope the information in the video is helpful for you!

  • @meganmatt
    @meganmatt 3 года назад +11

    Wow!! I am so glad I found this video. Really been struggling with this exact problem (experiencing the hip pain on the right hand side with the back pain) after having had several therapy sessions with different therapists I never once got given advice for my back..they all suggest glute bridge raises for a weak glute! I exercise every day, but have a desk job which I now balance with a standing desk because of all the sitting and pain (which doesn’t help the posture either). I have three different types of rollers and have tried all types of videos to relief pain..which doesn’t really fix the root cause. These exercises seems to be the way to go and I have tried the first one without a pillow only to find my entire body coming alive and feeling pain yet relief when applying on the right areas. Can you let me know how long these exercises should last? I did a few mins, so not sure if I should do this once a day or more often? Thanks again for making this video!

    • @YourWellnessNerd
      @YourWellnessNerd  3 года назад +3

      Glad to hear its hit the spot! The exercises can be done as often as you feel you need to for as long as you need to given how tender they might feel.

  • @caddyzig
    @caddyzig Год назад +1

    Thank you very much for this video. I learned a lot of helpful things!

  • @diwakarchinnu6459
    @diwakarchinnu6459 Год назад +2

    I'm from india sir because of this pain i lost so many things in my life
    Now I'm feeling better
    Thank you so much sir

  • @motzoh
    @motzoh Год назад +1

    Great idea to work the thoracolumbar hinge with the roller. That was very revealing. I like the ball work with contractions; xfiber not so much (yet). I have massage clients do isolated contractions with pressure similarly using elbow or granddaddy T bar. Never thought to do this to myself with a rad ball, hah. Thanks a bunch.

  • @hillaryerinix
    @hillaryerinix Месяц назад +1

    Well done! Already feeling not as tight and less pain! I just had a question- i might have missed it- but how often or how many times a day should we do the first two exercises?
    @YourWellnessNerd

    • @YourWellnessNerd
      @YourWellnessNerd  Месяц назад

      Hi Hillary! Glad it might be helping! Typically, they can be performed each day. There’s no real max if it all feels comfy, but the minimum is just enough to feel an observable change!

  • @thaiisbraaga
    @thaiisbraaga 2 года назад +2

    Do you have a good response from your patients with these exercises? Has anyone healed? How long can i see an improvement? I bought a roll and i'm starting today

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад +2

      From my experience, I'd hope that you're pleasantly surprised. Each patient is different as are you, but I would always expect to see some positive initial changes with the exercises and constant progress along the way if your rehab program hits the mark!

    • @thaiisbraaga
      @thaiisbraaga 2 года назад +2

      @@YourWellnessNerd Thanks

  • @LindaPatton-gl9tl
    @LindaPatton-gl9tl Год назад +1

    I have had this pain for along time. My back has been bad for years also. Vut, I am wondering if my hormone blockers that I take due to history of breast cancer are the cause of my pain. I also developed sarcoidosis a few years ago during chemo and have had a very hard time walking good since. Do you think this will ever get better. I have done physical therapy and pool therapy. My orthopedic doctor said to change my diet to help with inflammation. I'm so tired of pain.

  • @julierobuccio2615
    @julierobuccio2615 4 месяца назад

    Hip bursitis has been on and off for years, and chronic for the last year to the point of not being able to lift my leg or walk any distance. Spent tons of money of various therapy for months, finally resorted to an injection because I was going on a vacation that required a lot of walking. Was amazed at the relief, but it was short lived, about a couple of months. I finally made the connection between my hip bursitis and my gluteal tendinopathy. The pain starts in my S.I. joint and goes through my Glute, hip and I.T. band. Found this video and I am going to follow your plan. I do have a glute tear as shown in MRI, will these exercises make it worse? Praying I get relief, will follow up. Please let me know if you have any suggestion.

  • @terriphillips2396
    @terriphillips2396 Год назад +2

    Dr has just told me I had trochanter bursitis, whike it dose hurt ther when you touch it ,it hurts mainly on right buttock and the strained muscle feeling in lower back and I can't sit on if I do then I can't walk without pain

  • @davidrodgers6939
    @davidrodgers6939 Год назад +1

    Very helpful explanation. Will give it a shot.

  • @barryzehm1399
    @barryzehm1399 8 месяцев назад +1

    Bad fall on my hip. Cortizone didn’t work. 5 months now. Dr suggesting Tenex procedure.

  • @alanpascoe5821
    @alanpascoe5821 2 года назад +1

    Helpful, thank you. Clearly explained the connection between spine & hip/gluteal.

  • @GlenviewTops885
    @GlenviewTops885 8 месяцев назад +1

    Thank you si much! Now going to watch the Psoas video

  • @iancroucher3903
    @iancroucher3903 Год назад +1

    Hi, I'm struggling to get it better. I'm in week 3 of the 8 week LEAP program approach. I have the hip pain but no back pain, issues or tightness. However CT scan shows back has big problems, just not showing yet.

    • @YourWellnessNerd
      @YourWellnessNerd  Год назад

      Clinically, I find most people don't have to have back pain, just back dysfunction - stiff joints, tight muscles, sub optimal sitting posture, etc. It's still important to improve it either way!

  • @toddmayta7615
    @toddmayta7615 3 года назад +2

    Great video. I'm going to start using your exercises in my routine.

  • @donnafurlonger
    @donnafurlonger Год назад +1

    i have cam impingement i also have degenerative changes at S1, L4/5, L4/3 been in constant pain over 2 years

    • @YourWellnessNerd
      @YourWellnessNerd  7 месяцев назад

      Hi mate, I hope you found some relief since posting this comments. Please let me know what may have worked for you!

  • @monamrith
    @monamrith 2 года назад +2

    Thank you. I will certainly try the foam roller in the T12 area. I've been doing G.bridges, clamshells, folded knee side planks, etc., all of which have generally helped stabilize my hips, but quite often I don't know what's triggering the hip pain. I know that that section of my back feels stuck, and I often use Feldenkrais movements to somewhat mobilise it. Now I have something else to try and troubleshoot. Thank you so much!

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад +1

      No worries at all! Hopefully it's the missing piece to your puzzle! Feel free to let me know how you go!

    • @quinbymadzia8498
      @quinbymadzia8498 2 года назад

      You described exactly my pain. I have been suffering 3 yrs .

  • @ItsMe-us8qp
    @ItsMe-us8qp Год назад

    Thank you! Have used tennis ball for long time but explanation and suggestions helpful. God bless!

  • @brentoverholt1671
    @brentoverholt1671 Год назад +1

    I've been diagnosed with this and have been struggling (painfully) for nearly two years

  • @daringgreatly3610
    @daringgreatly3610 4 года назад +5

    Thanks for the thorough explanation and innovative points of view. I’ve had hip pain and it band pain for a long time. I’ll try your suggested exercises and see if they can help.

    • @YourWellnessNerd
      @YourWellnessNerd  4 года назад

      Great to hear! Please feel free to let me know how you go!

  • @AbdifataahkhaliifKhaliif
    @AbdifataahkhaliifKhaliif 9 месяцев назад +1

    Thank you so much Dr.

    • @YourWellnessNerd
      @YourWellnessNerd  9 месяцев назад

      You’re welcome mate! I’m not a doctor, but I am an Australian Physiotherapist!

  • @ValerieOverton
    @ValerieOverton 2 года назад +1

    Fantastically helpful. Very grateful.

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад

      Awesome Valerie! Gald it hopefully helped in some way!

  • @cwiehle0
    @cwiehle0 4 года назад +3

    Hey sir, thank you for this. I’ve been struggling with tight dysfunctional left glutes for quite some time. It’s gotten so bad that I quit cycling to try and figure this out. I often get dry needled in my hams and glutes, But never really focused on the low back because everyone always says not to foam roll it. I just spent about 10 minutes doing what you said and I feel really good right now and hip hinge is much improved so I can’t speak for long-term but for now I am going to add this to my daily regimen.

    • @YourWellnessNerd
      @YourWellnessNerd  4 года назад +3

      Great to hear Chris! The long game means we need to continuously assess how well we position our back during the things we do most often (ie, sitting etc). If we're working hard on improving those glutes, but continue to slouch/hinge through the section of our back that asks them to tighten in the first place, we might find it hard to solve it completely. Easy in theory but obviously annoying to put in to practice :)

    • @cwiehle0
      @cwiehle0 4 года назад +1

      Your Wellness Nerd Yes, I’ve become quite a posture and movement nerd.

    • @YourWellnessNerd
      @YourWellnessNerd  4 года назад +1

      @@cwiehle0 Nice!

  • @lovemyson85
    @lovemyson85 Месяц назад

    Can or should seniors do this exercise..

  • @redmist78
    @redmist78 3 года назад +1

    I just got back from the doctor yesterday and he said I have gluteal tendonitis. I have back issues as well. Hurt my back and February pretty bad and was laid up for 2 weeks. It's all connected. He told me I can get a shot which I don't want to do or do physical therapy. I said that I had went to physical therapy for my back and I can do a lot of that stuff at home so looks like I'll be doing stretches everyday. I work from home and I sit at a desk all day but I try to stand up and stretch as much as I can.

  • @debcatz8445
    @debcatz8445 9 месяцев назад +1

    Don't have a foam roller, where do I put the tennis ball on my back, can I do it on the wall

    • @YourWellnessNerd
      @YourWellnessNerd  9 месяцев назад

      The technique is the same whether there’s a foam roller or ball. It can be performed up against the wall with a ball and also on the floor as well depending on what feels the best for each person!

  • @jackkoto486
    @jackkoto486 2 года назад +1

    My inflammation is in the frontal and undergroin area on the right side. I'll try the back roll excersize. 🙏

    • @YourWellnessNerd
      @YourWellnessNerd  2 года назад

      Hope it helps Jack! If someone presented to me with pain in the groin area Id also he very interested in assessing the state of their hip joint as well!

  • @anamunoz730
    @anamunoz730 4 года назад +1

    Very informative. I have been diagnosed with two herniated disk affecting my piriformis which led to pain down my left side. I found the main culprit to be bad posture due to sitting for hours at work and home.

    • @erenix3909
      @erenix3909 3 года назад

      did mri or xray reveal this info? and how are you doing 4mos later? thx

  • @Derekbitt1
    @Derekbitt1 2 года назад +1

    I think this identifies my issue. I’ve had lower back pain for a long time and now the area in my hip right behind the hip bone is causing pain when I shut the pain radiates down to my calf.

  • @lesliemarcus4671
    @lesliemarcus4671 4 дня назад

    Thank you !

  • @gailcarey3597
    @gailcarey3597 3 года назад

    I have a torn knee meniscus that I believe caused GTPS and bursitis.
    How can I protect my knee while correcting they hip issue?

  • @noreenfisher4356
    @noreenfisher4356 Год назад +2

    I'm a 65 yr. old RN. Still working. I have had pain in both of my hips for over 2 years at 1st it was bilateral the left hip seems to have eased up but the right hip has been constant. Tried injections. Worked initially. The right hip just won't give up. It's definitely on the outer aspect not in my groin and I've had an X-ray so I know it's not arthritis. I'm very stiff when I 1st start walking once I'm up and going the pain gets better but the minute I sit for any period of time I feel like a hobbling old lady getting up. I know TMI.

    • @friedabacon3508
      @friedabacon3508 Месяц назад

      Definitely not TMI! You have perfectly described my own situation except that for me it is the left hip. I feel a glimmer of hope for having found this video, and I’m going to give these exercises a try- beginning tonight. May we all get some relief!

  • @thaiisbraaga
    @thaiisbraaga 3 года назад +1

    how to get rid of it for good? I have bilateral tendinopathy in the gluteus medius for 7 years and I can't take it anymore

    • @YourWellnessNerd
      @YourWellnessNerd  3 года назад +1

      Hopefully there are some helpful tips in the video Thais!

  • @stemcellforlifeAZ
    @stemcellforlifeAZ 4 месяца назад

    So we’re holding the head up and tensing stomach up?

  • @stem_cell_nutrition
    @stem_cell_nutrition 3 года назад +10

    How good was this video!! I intuitively felt it was my lower back that triggered my GT but not many talk about this, I am 52 and going through peri-menopause with LBP that started a few weeks ago, fairly healthy doing strength and HR training 6 days a week. Your advice really made sense to me because it definitely wasn't from glute weakness. I'm off to do those exercises you've shown and will come back to you with feedback for sure, thank you so much!!! 😊🙏🏼❤️

    • @YourWellnessNerd
      @YourWellnessNerd  3 года назад +1

      Wondeful to hear it resonated with you! Definitely let me know how you go with it!

    • @stem_cell_nutrition
      @stem_cell_nutrition 3 года назад

      @@YourWellnessNerd absolutely! Thanks again 😊

    • @stem_cell_nutrition
      @stem_cell_nutrition 3 года назад +4

      @@YourWellnessNerd It took me ages to find your video again but it was worth it because you helped me so much and I wanted to update you on my issue... well it's no more 💪🏽... After the first session of rolling and using the ball I was 90% better.. then within 3 days all gone!! That was after 6 weeks of pretty bad aches and pains and your exercises were the only thing I did differently. So A BIG THANK YOU!! Look forward to your future videos and to support your work 🙏🏼❤️😊

    • @petralins6716
      @petralins6716 3 года назад

      The stupid menopause! I read that could be a cause of this stupid problem too! I swear, us women and these period problems! Gah!

    • @thaiisbraaga
      @thaiisbraaga 3 года назад

      @@stem_cell_nutrition How are you today?

  • @reneedebruin6236
    @reneedebruin6236 11 месяцев назад +1

    I'm glad I found you!!! ❤😇❤