Believe it or not, Back pain is the single leading cause of disability worldwide and the second most common reason for visits to the doctor.
So often we see people going into aggressive flexion, extension, and rotation after they tweak their backs, thinking it will help them loosen up. But the reality is this excessive and haphazard movement often causes more irritation and damage than good.⠀
Here are 3 Videos on How to Fix your Lower Back Pain
WHAT TO DO AFTER A YOU TWEAK YOUR BACK
In this video, we show four different things to do when you tweak your back that will help you regain mobility and strength!⠀
- Deep belly breathing with feet elevated
- Elevating your feet helps you to get your rib cage and diaphragm in a good position. From there, inhale deeply, trying to initiate the breath down in the belly, and allowing it to rise up into the chest, then exhale fully reversing that pattern
- Be sure to move very gently through a range of motion that is comfortable and doesn’t cause pain.⠀⠀
- Rocking on all fours
- Slowly sit your hips back toward your heels while maintaining a neutral spine.⠀
- Supine marching
- LEVEL ONE: lie on your back with your knees bent and feet flat. Press your lower back down toward the floor by depressing your rib cage. Without allowing your ribs to flare, slowly bring one knee in toward your chest, then return it to the floor and switch sides.
- LEVEL TWO: Lie on your back with your knees up at 90 degrees. Keep your ribs down and back flat to the floor, then slowly lower one heel to the ground, bring the leg back up and switch sides.⠀
FIX YOUR LOWER BACK PAIN
Patients who have “SCIATICA” may not actually have it! True sciatica goes past your knee with numbness and tingling. Numbness and tingling can be caused by a disc in the low back bulging or leaking pressure onto the sciatic nerve OR faux sciatica from a tight, inflamed piriformis muscle
- Do these back extensions daily regardless of pain. We sit too much and that flexion can lead to disc bulges. If your pain limits you to only laying on your stomach, start there and work your way up to the full prone extension. Try to do 5 reps.
- Work out your piriformis with a tennis ball or foam roller.
- STOP SITTING ON YOUR WALLET! It aggravates the piriformis.
- Take breaks when sitting a long period of time to get up and bend backward and stretch.
REVERSE HYPER YOUR BACK
If you know someone who struggles with back pain do forward them this exercise because this drill could change their life.
The Reverse Hyper-extension and it is one of my all-time favorite exercises for strengthening your butt and getting rid of lower back pain.
There is the machine for it - invented by Louie Simmons - but very few gyms have it, but you can “MacGyver” it up by laying on an exercise ball on top of a plyometric box. It works just as well and, in all seriousness, if you have back pain this exercise could change your life forever.
The key is to NOT let your lower back create the movement. And you do NOT want to use momentum. Instead, you want the movement to be generated and sustained by squeezing your butt cheeks so your legs are elevated behind you.
See how the back is flat at the top? That’s how yours should be, so make sure you use your butt cheeks to create the movement and brace your abs throughout.
Also, do NOT let your legs “free fall” back down. Control them to the bottom position and let your lower back round out to get some traction and decompression. From there, immediately start the next rep by squeezing your butt cheeks as much as possible
2-3 sets of 8-20 reps
You can do it every day as part of your warm-up (without extra weight). And/or you can do it near the tail end of your lower body workouts as an accessory exercise with an extra weight between your feet (or band resistance).
Give it them a shot!
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