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in this video i'm going to show you how
to fix your lower back pain
for good stay tuned
hey everyone dr rowe here at spinecare
in st joseph michigan
so if you're looking for a quick and
easy way to get rid of your lower back
pain this is a video that you're not
going to want to miss
we're going to focus on loosening up the
muscles the soft tissue around the
lumbar spine we're going to help
also mobilize it to get a lot of
pressure
out of those joints you may find that
you get relief in as little as 30
seconds
the great part about all these stretches
and exercises they can all be done at
home
they're safe natural movements that are
going to help unlock the lower back and
give you
very quick low back pain relief also i'm
going to show a step-by-step guide
that's going to focus on loosening
everything up at first
including the muscles and those stiff
achy joints and then i'm going to help
show you how to get rid of lower back
pain for good
by strengthening the lower back and
building our support system so you'll be
able to do more later
with hopefully a lot less issues in the
low back
so let's get started with it so with the
first lower back pain relief exercise
we're going to focus more on the soft
tissue
notably the muscles around the lumbar
spine that are
commonly associated with lower back pain
so if you have a lot of muscle knots or
spasms going on
this is something that you're going to
want to watch i'm going to be using just
a racquetball you can also use a
lacrosse
ball or tennis ball what i want to do is
lay flat ideally this is best done on
the floor but for demonstrative purposes
i'm going to show it on this table
i'm going to roll away from the side of
pain and i'm going to put that lacrosse
ball or
racquetball right over the spot where
the muscle's really tight and achy you
don't want to place this ball
over the spine you want to go off to the
side over the muscles
and then i'm just going to roll back
over it at this point your body weight
is going to start to
almost massage that out right there make
sure with this one right here that you
only go to your comfort level during
this whole
exercise this should not cause any more
discomfort so laying flat i'm going to
do a simple knee to the chest
i'm going to lift the leg up on the side
of pain or where the ball is placed
and i'm going to bring that up towards
the chest as much as i can
this is a great exercise for lower back
pain it's going to focus on the back
leg hamstrings the glutes on all the
lower back
muscles that are associated with low
back pain go up to where you feel
comfortable
and you should already feel a good
amount of pressure over that area where
the ball is placed
hold this for about 10 to 15 seconds
relax
do it a couple more times and this is
where the stretch or i should say the
exercise gets
really good so let's go back into that
knee to the chest position
and what i'm going to do is i'm going to
rotate over
to the side of pain so i'm just rotating
my whole upper body or i should say my
whole body over
the spot and this makes it a
really good way to self release those
tight muscles
i hold this one for about 10 to 15
seconds relax
and then do it upwards to three to five
times from there you can just simply
move
the ball over different spots that need
attention and you can always switch to
the other side too
but it's just a really good way to get a
lot of that muscle tightness out
very quickly so the next lower back pain
relief exercise
is really good for a self mobilization
of the lower back
this is a favorite for people that are
looking for self
cracking self popping of the back
because
it's done in a safe natural way
that puts yeah just a very good stretch
into the lower back so what i'm going to
do is lay
flat this is best done at the edge of a
bed
so what i'm going to do is just put my
feet straight out like this
and i'm going to just put one leg up
over the other
so what i'm going to do is i'm going to
then
bring this knee right here that's bent
over so i'm rotating it over and it's
easiest to use
your opposite hand grab outside the knee
and rotate
over as much as you can when you do this
you should feel a lot of good
stretching already into the lower back
only go
as far as you feel comfortable you may
feel a pop you may feel a
crack into the lower back that is
completely normal it's
just gas being released from those
joints
what i'd like to do is hold this one for
about 10 seconds
relax and then repeat it a couple more
times
this is how we're going to intensify
that stretch what i'm going to do then
is with the other arm go straight up
towards the ceiling
and then i'm going to rotate my upper
body including my head
towards the opposite direction and when
you do this
it's going to be a wonderful stretch
into the lower back
hold this one for about 10 to 15 seconds
relax
and then just repeat that up to three to
five
times you want to make sure to do this
on both sides
not just the side that hurts give it a
try
it puts a lot of good motion into the
lower back so this next lower back pain
relief exercise you want to lay flat on
your stomach
you can do this one in bed or on the
floor this is called
the prone scorpion it's a modified yoga
pose so if you're familiar with the
scorpion pose
this may look familiar so what i'm going
to do is i'm going to bend
one knee at 90 degrees like this i'm
going to just slightly lift it up and
then i'm going to
rotate it over the other leg so i'm
trying to rotate it over the body
and when i do this my head is going to
be also looking in the opposite
direction
i actually just got a really good
release into the lower back right there
i like to hold this one for about five
to ten seconds i just come back to that
starting position
and then i'm going to do it on the
opposite side lift that leg up
put it over the body right here look
towards the opposite direction
give that a good hold come back and then
just keep repeating that process
this one is wonderful for putting motion
into the lower back into the hips the
pelvis area
and you might get a proper crack while
doing this also
but i just like to switch sides and do
this 10 complete
times on each side so if we're trying to
fix lower back pain for good we have to
strengthen the lower back i'm going to
show you two different exercises that
are
great they're very effective towards
helping to strengthen the lower back in
a safe way
we're going to do the bird dog first
this is another yoga pose
what i'm going to do is go on all fours
i want to make sure that my arm
is in a straight line from my shoulders
down to my wrist and i want to then make
sure that my
hips and knees are also in a nice
straight line
what i'm going to focus on doing is
bringing one leg up like this
and going straight with it at the knee
hold this position
for 15 seconds if you're able to go
longer
do it you can hold it up towards a half
minute it's wonderful because it helps
focus on strengthening the lower back
but also
the hips pelvis regions once you're done
just simply switch to the other side and
you're going to just want to do
ten full repetitions of this if you're
able to
this is a great daily exercise that
helps a lot of people
pretty much strengthen the lower back
and get rid of their lower back pain
for good so the next exercise is the
classic bridge
this right here is the gold standard of
getting everything
strengthened from the legs the hips the
pelvis to the lower back
i'm just going to lay flat what i'm
going to do
is lift the butt up just like this to
the point where it's a nice straight
line from the knees to the hips to the
shoulders you also want your
knees in a nice straight line down to
your ankles
when you do this you should feel a very
good
contraction into the abs you should feel
the muscles
into the butt into the lower back really
start to fire
i like to hold this one for 10 to 15
seconds
i just then relax it and then i just
repeat this five times so give all of
these a try
and go with the ones that you really
feel are helping you
fix your lower back pain for good if you
liked the video and got a lot of relief
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thank you for watching
