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How to Fix Your Lower Back Pain for Good



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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