【筋筋膜性腰痛向け】たった3分！寝ながらできる腰痛体操ストレッチ３選

This time, we'll introduce three lower back pain exercises and stretches you can do while lying down for those with myofascial lower back pain. Lower back pain can be caused by a variety of factors, including bones, joints, and muscles, but a 2016 study of Japanese people showed that approximately 22.4% of lower back pain with a clearly identifiable cause, such as lumbar disc herniation or spinal stenosis, was myofascial lower back pain, meaning that the pain was caused by the muscles and fascia of the lower back. In my clinical work, I see many patients with lower back pain, and even those who have been given a definitive diagnosis of a herniated disc or who have been told there are no abnormalities on X-rays, often experience pain in the muscles and fascia around the lower back. Of these myofascial lower back pain, there is one area in particular that is characterized by fascia in the central part of the lower back, known as the "thoracolumbar fascia." It is known that pain-sensing nerves are firmly rooted in this fascia, and this has been shown to be closely related to lower back pain. In fact, a study conducted on patients with chronic lower back pain found that performing "latissimus dorsi-thoracolumbar fascia complex stretching" was effective in reducing lower back pain and improving lifestyle disabilities, as reported in a 2025 issue of the European Journal of Pain. In this video, I'd like to introduce the "thoracolumbar fascia stretching" that is said to be effective for chronic lower back pain. The thoracolumbar fascia is a fascia that lies on the surface of the lower back muscles and is widely distributed around the waist. It connects to the latissimus dorsi in the upper body and the gluteus maximus, a large muscle in the buttocks, in the lower body. This fascia significantly influences not only the movement of the lower back, but also the movement of the lower and upper body. Therefore, I'd like to introduce three stretching exercises, including stretches for the latissimus dorsi and gluteus maximus, which are deeply connected to the thoracolumbar fascia. Each stretch takes 30 seconds on each side, or 1 minute on each side, for a total of just 3 minutes. You can even do it while lying down, making it an easy stretching exercise even for those who struggle to find time to stretch or who aren't good at stretching. Give it a try! Table of Contents 00:00 Digest 00:19 Introduction 03:05 Lower Back Pain Stretching Exercises: Recommended for: 03:36 Channel Introduction 03:57 ① Thoracolumbar Fascia Stretch 05:05 ② Latissimus Dorsi Stretch 06:46 ③ Gluteus Maximus Stretch 08:52 Summary ⬇︎Please subscribe to my channel if you haven't already. https://youtube.com/@souphysio2023?si... ⬇︎LINE here (individual consultations available) https://lin.ee/PyLUKuv Watch the video featured here: ◆Muscle training to quickly relieve lower back pain For beginners and intermediate users    • 【最新研究】腰痛を最短最速で改善する筋トレ。理学療法士が教えるインナーマッスルトレーニング   ◆【 How to Prevent Lumbago: An Easy, Low-Cost Method for Anyone / Explained in a Latest Research Paper    • 【ぎっくり腰の予防法】誰でも、簡単に、コストもかからない方法/最新論文の解説   Other recommended videos are listed below: ◆10 Facts About Lower Back Pain Everyone Should Know    • すべての人が知るべき腰痛の10の事実   ◆Radiographical Findings from X-Rays, MRIs, and Other Imaging Tests: Risk Factors for Chronic Lower Back Pain    • 【慢性腰痛】ほとんどの人が知らない腰痛リスクを高める超意外なもの。   ◆The Lower Back Isn't the Only Cause of Lower Back Pain. The Surprising Relationship Between Lower Back Pain and Sleep    • 腰痛の原因は腰だけじゃない。腰痛と睡眠の意外な関係。   ◆A Surprising Factor That Increases Lower Back Pain Risk Most People Don't Know About    • 【慢性腰痛】ほとんどの人が知らない腰痛リスクを高める超意外なもの。   ◆[Latest Research Paper] Lower Back Pain When I Wake Up in the Morning. Causes and 3 Solutions    • 【最新論文】朝・寝起きに腰が痛い！原因と対策 3選   ----------------------------------------------------------------- This channel shares accurate information about lower back pain and ways to improve it, based on my 15+ years of experience as a physical therapist, treating over 10,000 people suffering from lower back pain, and the latest medical research from around the world! ------------------------------------------------------------- Tatsuki Oshiro / Physical Therapist Profile ・Owner of SOU Physiology (Chikushino, Fukuoka) ・Physiotherapist for over 15 years For treatment requests, please click here: https://lin.ee/h3vXWrl ↓Treads also provides easy-to-understand information on the latest medical research from around the world (on lower back pain, knee pain, healthy life expectancy, etc.)↓ https://www.threads.com/@tatsuki_oshi... #lowbackpainexercises #lowbackpainexercisestretching #lowbackexercise #lowbackpainexercise #lowbackpainstretching