How to Fix One Sided Back Pain at Home

Dr. Rowe shows how to quickly fix one sided back pain at home.

We’re going to do this by lengthening and strengthening muscles commonly associated with back pain. This includes the psoas, quadratus lumborum (QL), and latissimus dorsi muscles.

To make it easy, we’ll break this video up into two separate parts. The first part will focus on stretching exercises for quick back pain relief. The second will focus on strengthening exercises for long term relief (and prevention).

Both parts work differently. To get the best results, go through both and use what gives you the most relief.

As a bonus, all of these exercises can be done at home, require no equipment, and may give quick back pain relief… even in as little as 30 SECONDS!

Watch now and get rid of one sided back pain at home!

0:00 Intro

Part One: Quick Pain Relief (Lengthening)
1:01 Leaning 4
3:24 3D Hip Flexor

Part Two: Long lasting Relief (Strengthening)
6:03 Planking Lat Bridge
9:28 Butt Walk
10:47 Hip Hiker


Dr. Michael Rowe
St. Joseph, Michigan chiropractor

If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at


Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor

SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085


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