When it comes to back pain there are certain patterns of compensation that the body tends to display. For you see with any musculoskeletal pain dysfunction the brain is shutting down stabilizer muscles that are too weak to perform and utilizing larger muscles somewhere else to provide the stability to move. In order to fix this problem we have to identify both the weak muscles and the compensator muscles. The fix becomes releasing the compensators as they will be strong and tight and strengthen the weak stabilizers to get them to release as they are tight and weak. In the video below I outline the basic pattern I see most often so please if you have not already been evaluated give these releases and exercises a try to see if it can help your back pain.
CHRONIC PAIN: If your pain is chronic meaning it has been around for more than four months then it is also likely that you have a Diaphragm problem. This is because the longer you have pain the more you compensate and eventually it affects your breathing pattern leading to tension in the muscles of inspiration and the largest muscle of inspiration that is also the roof of the core muscles is your diaphragm. So if your pain has been around for more than four months I highly recommend trying the exercises below to see if it calms some of your pain. It may not eliminate it but if the diaphragm is part of the picture the pain won't completely go away until fully addressed.