Please also feel free to visit the main Lower Back Pain Relief page. It targets the other areas that could be causing your pain. Relief is often only one extra technique away.
Just follow along with the videos below.
This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro, Video 1, Video 2, Video 3 .
Please visit the techniques page now, if you haven't already.
On the Homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief.
Here's what we're going to do:
A. Reclined Hip Stretch
Hip Stretch 1 -
Master Key 1: Do this stretch at whatever level you can. If you can only reach your hand over your shin and not your entire forearm, start there. You will progress over time.
Master Key 2: Alternate sides often. By switching back and forth from side to side, you actually help the other side release. Your pelvis will appreciate any freedom you can create on either side, and other areas will adjust to the new space and freedom you create.
B. Seated Hip Stretch
Hip Stretch 2 -
Master Key 1: You must never, ever, ever feel like this stretch is torquing your knee joint. If it does adjust your forward foot until you find a position that is comfortable for your knee.
Master Key 2: Switch back and forth from side to side with this stretch. You'll get results more quickly.
This is a fantastic technique for your "pain in back of leg", so please just take your time and follow along with the video. You'll be glad you did. If I could give you only one technique for the pain in the back of your leg it would be this one.
Here's what we're going to do:
A. This very similar to the "tennis ball tune-up" (click here) except we're going use a variety of "sports balls" to see what works best for you.
Quite simply, sit on a ball so that it presses into your buttocks and notice where you have tight painful tissue. Then press into the tissue with your bodyweight while you move your leg. Move your leg in a manner that forces the tissue being pressed on to move. The pressure and the movement will help the tissue release.
In this video I encourage you to try a variety of balls to see if some are a better "fit" for different areas or surfaces you are lying on. I like a softball for my upper upper gluts and a baseball for the rest of my hips. Find out what works best for you.
Hamstring Stretch With Flexed Quads
& Softball Release
This is another technique that can often instantly relieve your "pain in back of leg," so please take the time to thoroughly do this one. You can do this stretch as much as you'd like, and the more you do it, the more improvement you'll see. So if you want to do this stretch 10 times a day your body will love it!
So here's what we're going to do:
This hamstring release is another useful tool to get at those hamstrings.
So in a seated position, stick the softball under your hamstring. Search for any tender spots and when you find some do the press-hold-move technique. You will probably get the most benefit in the upper two-thirds of your hamstring. Make sure to investigate near the very top of your hamstring close to where it attaches to the bones in the bottom of your hips. There is often some good tension there that a softball can be very effective in releasing.
Notice how much tension you find, how much release you get, and how much this technique helps relieve the pain in the back of your leg.
B. Hamstring Stretch -
Master Key 1: Don't cheat. It's doesn't help and it doesn't work if you try and cheat by bending your knees when you do this stretch. Just go as far as you can without cheating and you'll progress much faster.
Master Key 2: Flexing your thighs changes the entire dynamic of this stretch in a way that protects your lower back and increasing the stretch on the entire length of the back of your legs and buttocks.
The "release the front of your back" - lower back pain remedy (click here) might be a nice addition to what you've already done here.
Are you still experiencing some mild pain in back of leg?
Which muscles are still tender (that means they are tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.
Investigate a bit and you'll eventually find which techniques work best for you to provide the best "pain in back of leg" pain relief. Then you'll be able to fix yourself whenever you desire because you'll have your own personalized leg pain remedy……literally at your fingertips!
Additional pages for "pain in back of leg" pain relief:
Lower Back Pain Stretches - a set of highly effective lower back pain stretches for both pain prevention and pain relief.