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It seemed so long ago since I had the "pinch" that I never reflected on what one thing cured it. I guess I'll list a few things that I did.

Initially, I bought an OPTP Slant (http://www.amazon.com/OPTP-Slant-One-Pair-412/dp/B002C9IMVQ/ref=sr_1_9?ie=UTF8&qid=1458704390&sr=8-9&keywords=optp) and the purpose was for the calf stretch, but also I was reading somewhere that the focus is about getting the heel down, which helps it. It helped but do't remember being an all solution.

I did all the exercises as mentioned here, which helps. What also helps is taking a lacrosse ball and using some myo-fascial release on various areas of your shins. Kelly Starrett has some vids on that. These were super helpful.

I also did a lot of stretching in my hips, considering hip flexibility helps with squatting too. As my hip flexibility improved, the loading on my ankles was better distributed.

Lastly, I do quite a bit of yoga, so i've made an intentional effort to work on my arch, press on the four corners of my feet, and bring my arch up. It feels as if I'm putting everything in place.

I feel like I have had issues like yours for a long time. I have found posture work has helped with my issues.
http://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605
I have also found yoga and pilates to be helpful. Yoga has varied with me, vinyasa style was not as helpful as a slower paced, breath and alignment centered style of yoga like hatha, and I was lucky in finding the right teacher for that.
I tried rolfing, and although it's expensive, it does work, and it feels so good.
Chiropractic has helped at times. The most helpful has been finding a skilled massage therapist and doing a 60 minute massage once a month or so. In my opinion that is probably your best option, a good massage therapist would be able to target your problem area and release it.
I just found a tight muscle on me called the sartorious, and it does get tight from a lot of sitting, and driving, and it pulls on the pelvis and makes it imbalanced, so I've been focusing on rolling that out.
I have found a deep lunge also helps, like this, you probably do similar to stretch the psoas, rocking in and out of it from a high to low position feels really good. http://www.shaktivinyasa.com/SHAKTI_Images/Lisa-Black-Deep-Backbend.jpg

> First, you need to commit to spending some time addressing these issues

This is so important, I think. A little each day is leaps and bounds better than trying to make up for it with occasional long/intense sessions of stretching/yoga/etc...

I can't speak much about the Fedlenkrais method, but my massage therapist recommended [this book] (http://www.amazon.com/gp/product/0738209570/) to me after I tweaked my back pretty badly and was taking a long time to recover since sitting at work kept hindering my recovery. The author was a student of Feldenkrais (I think?).

It's an easy read and the exercises are really basic and not at all intimidating, so it'd be a great place to start!

It focuses on learning how to become more aware of your your body and muscles and get back to a healthy steady state, and teaches a simple 10 minute daily exercise meant to engage and bring awareness key muscle groups. I can feel myself get more tight and achey when I don't do it regularly, even if I still manage to do one or two sessions of yoga a week.

A muscle roller, properly used, will definitely help you gain (or reduce the pain of gaining) mobility but they are only an adjunct to the hard work you are going to have to do. There is no magic bullet and certainly no physical object or tool that will improve your flexibility without hard, grinding, painful, consistent work.

Simply put, if you want to squat then SQUAT. If you can only go down 1/4 of the way then do that for several minutes twice a day every day until you get to 1/2. Then keep at it until you are all the way down. Then work on straightening your back and your feet. Then start on this routine.

Let Starting Stretching be your guide. Once you have made substantial progress with all (or most) of that, then move into the vast and unknowable sea of mobility resources on the net. The following are some examples I have found helpful:

• http://www.smartstretch.com
  
• https://www.youtube.com/user/AntranikDotOrg
  
• https://www.youtube.com/channel/UCwIDi7x9gvRUWHex7fp1TTQ
  
• https://www.youtube.com/user/northamptonmartialar
  
• https://www.youtube.com/user/kwonkicker
  
• Stretching Scientifically
  
  Enjoy!
  
  

You've got to get The Happy Body. The only cost is buying the book ($20 on Amazon: https://www.amazon.com/Happy-Body-Nutrition-Exercise-Relaxation/dp/0982403828). The people who wrote it set records in olympic weightlifting and were the head coaches for the UCLA weightlifting team. They're now personal trainers. They created The Happy Body Program as a beginner weightlifting/flexibility program for people of all ages and abilities. Buy some light weights and do it every single day. You measure your progress every 6 weeks objectively against pictures so that you can score yourself. I'm 12 weeks in and I'm more flexible than I've ever been in my life. I'm also the strongest and the leanest. The program addresses flexibility and strength in every joint in your body: feet, ankles, knees, hips, all through your spine, shoulders, elbows, and wrists.

Oh lord. Increasing fiber is excellent advice for most people. Unless the fibers you're eating are causing overgrowth of gut microbes. It's the overgrowth that causes problems -- think fermenting beer or rising bread dough: lots of gas is produced. Plus if the microbe colonies in your gut get too large they pull fluid into your intestines, causing loose stools, you get the picture. Why this happens for some people with some fibers isn't clear yet, but we can at least treat it.

Huge disclaimer here that I'm not your doctor, I don't know your weight or diet history.. and there are some situations where I wouldn't recommend this because it can be triggering for anyone with a history of eating disorders and it would be a bad idea if you are low weight, but look up FODMAPs if they haven't had you try it yet.

The key point is that it is not a diet you stay on forever, it's just a trial to see which particular starches are causing your problem, and how much of them you can tolerate. It's supported by lots of studies in the medical literature. The first week or so is a full elimination, and if that doesn't give you relief, stop the trial because the problem is somewhere else. If it does give you relief, the best book for a good explanation of how to do the full protocol is here:

https://www.amazon.com/IBS-Change-Carbs-FODMAP-Elimination/dp/0982063520/ref=asap_bc?ie=UTF8

I know, the title sounds like some fad diet book or something, but the author is a professional RD and GI stuff is her specialty, it actually is a very high-quality and thorough guide.

The other thing I was thinking of.. if you're have a lot of bowel movements a day, we see that in people with insufficient pancreatic enzymes. I've seen it in particular with patients after partial removal of the pancreas, when doctors forget to prescribe supplemental enzymes. Basically, your pancreas secretes enzymes into your small intestine that help digest the food you eat. If for some reason you're not producing enough, or there's a blockage so the enzymes aren't getting into the intestines (common in cystic fibrosis) doctors can provides the enzymes in pill form to take with your meals.

But this is really rare. The IBS stuff is faaar more likely so I would try the FODMAP trial first.

This is very thorough and comprehensive - I am mind-blown by this:

>"...most tissue actually is not PHYSICALLY tight...Most tissue is NEUROLOGICALLY restricted."

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I have yet to read the articles you suggested, but am familiar with Thrall and the FRC.

I look forward to reading the rest.

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Also my wife got me the 2nd edition of Becoming a Supple Leopard - are you familiar with it, if so, would you recommend reading it thoroughly before reading numerous articles online from various sources?

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Thank you so much!

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Being a programmer, I spend quite a bit of time in the chair as well. I find that is useful to do at least a little stretch for my back in the middle of the day and then at night as well. Yoga would be amazing too, but it is more time consuming and, unfortunately, my current gym does not have yoga classes so I just do the stretching.

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If you are an Alexa owner, I actually wrote an Alexa skill called "Guided Workout: Stretch" just for stretching that covers main areas: neck, arms, back, hips. It is perfect for someone with a desk job and some of the stretches can be done sitting on the chair!

I wish I could help more. I'm just now getting into flexibility myself. I do feel more qualified to speak about general fitness though. Are you able to order from amazon? I'll assume not(if you did you could order a set of these) but maybe you have access to something like bungee cords? You could attach them with solid anchors and use that for stretching and exercises. Either way, you can always lose weight (I know it's hard!) even without working out if you start counting calories.

My wife also tells me she's 108lb (3 lbs is apparently a big difference when you're 5'1") but she's also small framed. Just used her as an example that you can do it, shes 38 with three kids and she hasn't even started an exercise program yet. It's a long road but it's very possible! I'm rooting for you!

do the position in the 1st picture against a wall (so your legs are resting "flat" against the wall. If you cant do that fully then do 1 leg at time up against the frame of a door, with your other leg flat on the ground (because you opened the door -- like a walk in closet, or door to your bathroom)

something like this (which i own) can help you to pull back your toes and get your stretched leg flat:
http://www.amazon.com/OPTP-Stretch-Strap-Exercise-Booklet/dp/B00065X222/ref=sr_1_1?ie=UTF8&qid=1408172732&sr=8-1&keywords=stretching+rope

whenever stretching attempt to go further in small bursts. making stretching a habit will get you there -- stretching is not an "instant" result practice (even at 3 months). Showing up to class, whether it be yoga, pilates, math or science is not enough; you have to do your homework too.

I'm a big fan of this book

While technically not a book on sports massage, it is great for doing self myofascial release.

This book was pivotal for me (https://www.amazon.ca/Stretching-Scientifically-Guide-Flexibility-Training/dp/0940149451). Describes the types of flexibility very well and is scientifically based/referenced.

For the quickest gains work isometric/PNF stretching into your regimen if you can (https://people.bath.ac.uk/masrjb/Stretch/stretching_4.html#SEC34)

This one is my absolute favorite.

The Original Stretch Out Strap with Exercise Book by OPTP – Top Choice of Physical Therapists & Athletic Trainers https://www.amazon.com/dp/B00065X222/ref=cm_sw_r_cp_api_7haeAbJEH1E2F

Go to Amazon.ca and search for Jarlo Ilano. It's there for free. I just got it :-) Edit: direct link http://www.amazon.ca/Oiling-Hinges-Restrictions-Pain-Free-Movement-ebook/dp/B00K7IX2U0/ref=sr_1_1?ie=UTF8&qid=1404262977&sr=8-1&keywords=jarlo+ilano

The topic of neural tension may apply, especially if muscle fatigue/cramping don't make sense. There may also be a more serious underlying issue that would merit a good history and physical by a physician and/or PT. Here is one book on the subject of neural tension: Sensitive Nervous System (829S) https://www.amazon.com/dp/0975091026/ref=cm_sw_r_cp_api_.oPKzb4EQQBJC. A final thought: intracellular Mg may be best measured using RBC-Mg instead of the standard serum Mg lab test. Keep us posted!

Free in the UK aswell.

http://www.amazon.co.uk/Oiling-Hinges-Restrictions-Pain-Free-Movement-ebook/dp/B00K7IX2U0/ref=sr_1_1/280-5832431-6770604?s=digital-text&ie=UTF8&qid=1404287275&sr=1-1&keywords=Oiling+the+Hinges%3A+Fixing+Common+Restrictions+to+Pain-Free+Movement

For the wedge, I do not own a wood one, but my gym does! At home, I use a foam one from Amazon which works almost as well for $20: link

Thanks for the advice about the lying piriformis stretch - I had not thought of that!

If you find Deskbound to be interesting and want to further your knowledge and toolbox for increasing your mobility, check out his other book, Becoming a Supple Leopard.

I was planning on using them for hamstring stretching. Would these be a better option?

http://www.amazon.com/Set-Functional-Fitness-Pull-Bands/dp/B008OZS2G2
http://www.roguefitness.com/rogue-monster-bands
these look good.
I Use the rogue green band

Relaxercise is an interesting book of Feldenkrais exercises.

https://www.amazon.com/dp/0062509926/

Becoming a Supple Leopard by Kelly Starrett. Can’t recommend it enough.


https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

I personally like the ones with handles

Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Resistance Band https://www.amazon.com/dp/7245456313/ref=cm_sw_r_cp_apa_fP9dAb91FG97X

Latest theory is that my injury is from an inner hip rotator tear. So check your mobility there.

Look into Kelly Starlett and Pavel Tsatsoulines stuff.

https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=dp_ob_title_bk

Ask around in this forum
http://www.strongfirst.com/

Joe Rogan discusses on a podcast that Keto helps flexibility.

DDP yoga recommends no grains or milk products.

hey those flat fleet exercises do not start at a low enough point and can not be progressively loaded. Calf raises only work if you already have an arch that can bear the ressistance.

There are a couple of books on the flat feet issue. You can try these:

Esther gokhale - 8 steps to a pain free back

https://www.amazon.com/Steps-Pain-Free-Back-Solutions-Shoulder/dp/0979303605/ref=sr_1_1?s=books&ie=UTF8&qid=1538053237&sr=1-1&keywords=gokhale&dpID=51eioTx77IL&preST=_SX218_BO1,204,203,200_QL40_&dpSrc=srch

Articles from the gokhale method:

https://gokhalemethod.com/blog/66141
https://gokhalemethod.com/making_flat_feet_into_arched_feet_positive_stance
https://gokhalemethod.com/blog/60774

Dr. Jim johnsson

https://www.amazon.com/gp/product/1457539268/ref=dbs_a_def_rwt_bibl_vppi_i4

https://www.amazon.com/gp/product/1457510928/ref=dbs_a_def_rwt_bibl_vppi_i9#customerReviews

https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

This book :

https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837

Stretching Anatomy by Arnold G. Nelson and Jouko Kokkonen

Delavier's Stretching Anatomy by Frederic Delavier

Anatomy of Stretching by Craig Ramsay

Prescriptive Stretching by Kristian Berg

$32. http://www.amazon.com/Tiger-Claw-Steel-Leg-Stretcher/dp/B0000CA2PA/ref=sr_1_1?ie=UTF8&qid=1416916494&sr=8-1&keywords=Leg+stretcher

Studying Taekwondo for over 20 years, this has been my go-to reference for stretching: https://amzn.com/0940149451 (Thomas Kurz - Stretching Scientifically)

This is his website: https://tomkurz.wordpress.com/

I don't know much about low back pain. But Kit Laughlin has written a book on solving back pain. My library has a copy, maybe yours does too. It has a chapter on assessment and the rest of the book is stretches.

If the outsides of your hips are tight then you might find foam rolling the area will help.

I swear by supple leopard by Kelly starett. To get a taste of it, check him out on YouTube

Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance https://www.amazon.com/dp/1628600837/ref=cm_sw_r_cp_apa_ZqPhzb5XQWVAD

Because it is. The evidence is overwhelming.

Here's your sources. https://www.amazon.com/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X/ref=sr_1_1?s=books&ie=UTF8&qid=1479759251&sr=1-1&keywords=waterlogged

It's one detailed analysis after another of many studies on the topic.

Conventional wisdom is simply wrong (and Gatorade is, unsurprisingly, to blame for a portion of it).

No, there is a link above. here is another link: stretch