Lumbar Flexion Exercises | Back Pain, Sciatica, Stenosis | Knee to Chest & more
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- Опубліковано 25 лип 2024
- #stenosis #lowbackpainrelief #homeexercise
If you completed the test movements in my video, "Mini Self-Exam for Back Pain... | Which Exercises Should I Do?" and found that your symptoms felt better with flexion movements including knee to chest and seated forward bend, this is for you. In this video, I demonstrate the exercises and recommend progressions, modifications/'tweaks', repetitions, frequency and duration. I also offer suggestions on general conditioning exercises, rest and sleep positions, and other videos to help restore back health.
If you haven't already checked out my posture video, I suggest going through it first before starting this video as adjusting your posture can be a powerful first step in resolving back pain. • Standing Posture Cues ...
If your back pain is due to a new injury and you have warmth, swelling, redness and pain to the area, I suggest starting with my video, "How to Treat Acute Sprains and Strains with RICE" (RICE stands for Rest, Ice, Compression, Elevation). • How to Treat Acute Spr...
See your primary care provider in case of major injury.
Please leave questions or comments below and I'll get back to you. Thank you for clicking the thumbs up button and subscribing to the channel! Every like and subscribe helps UA-cam promote the video for other viewers who could benefit from this video. Click the notification bell to stay current on new videos.
Here's to your healing, health and happiness!!!
*** This content is provided for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material. - Навчання та стиль
I haven't seen any other physiotherapist explain the things so beautifully...
God bless you..❤❤
Thank you...🙏🙏
You are a great "teacher"! This video is so helpful. I've injured my lower back for the first time and all the stretches I was doing on my own because they felt good are the exact ones you've shown.
I agree that yours was a great presentation. Very detailed yet simple and easy to memorize. Thank you!
simple and useful exercises !!!!
very helpful. thanks so much 🥰
Presentation is very impressive and useful.
I am truly pleased with your presentation/explanation of each exercise. I look forward to doing this program for my Sciatica, and Lumbar pain after two surgeries.
Mary, I wish you the very best in your recovery! I hope these exercises help alleviate your pain and help you get back to your usual activities.
Good
Wonderful, considering most PT folks push the McKenzie method, which only irritates my L5-S1 problem.
Hi first of all your Presentation was very impressive and convinced me to see it completely and keep it up with more interesting topic same like this. and now I want guideance from you Im suffering from lower back pain for many weeks and after looking your video i inhaled and felt relief in pain so what type of pain is it? causes and which exercise will be best for it? is it due to weight gaining? when i stand for minutes then my back get so hard even during bike driving and causes pain. please guide me and thanks a lot
A lot of people who have injured their backs are simply afraid of flexion exercises since that is most likely the anatomical position they initially injured their back in. In fact, it is best to avoid flexion when the initial injury occurs and focus on extension exercises as both you and McKenzie recommend. I was diagnosed with an L1/L2 herniated disk over 3 months ago and was feeling mostly healed up, but I wanted to feel 100% healed. So, I ordered and thoroughly read the McKenzie Method Treat Your Own Back book and started doing the extension exercises but was hesitant to try the flexion exercises. I just watched this video while replicating the exercises and within minutes, possibly seconds, the pain in my lower left glute/butt/hip moved up into my low left back and is now (minutes later) gone. I've learned that everyone's back situation is different, but by reading and trusting in the McKenzie Method along with your excellent presentations and clarifications, the puzzle can be solved by each individual person experiencing pain. So, thank you, thank you, thank you! And for those of you out there who are scared and hesitant as I was, break through your fears and try everything but let pain (and the release of pain) be your guide to solving the back pain puzzle. Best of luck!
V good excercise. Very helpful ❤️❤️
Anita, glad it was helpful!
I need this ...thanku 🤗😊😊
Most welcome 😊
Thank you mam🙏🏻🙏🏻
You're welcome!
Good excercise
Glad you like them!
Thank you very much for your assistance.
In the meantime I would like to ask you if it's normal or what this indicates, when I feel pain on my legs while walking and apply some pressure on my back with one of my arms, I feel a big relief and I walk with no pain.
That is not 'normal' but also not uncommon. It may have several different causes, so I cannot say what it indicates for you specifically.
👍🏼👍🏼
OMG thank you. Verification plus. My massage/physical therapist showed me a couple of these, 10:08 a couple of years ago but I didn’t stick with it. 🤦🏻♀️
A dr prescribed 5% lidocaine patches a week ago but I’m not sure if they are doing anything. What’s your opinion on the patches?
I have extreme knee pain inside my left knee. I had a MRI of my knee and nothing is wrong. Now I am getting a MRI of my lowered back . L3 is where they think the issue is. The knee to chest and the cross over are fine for me to do. I have done most of these exercises in a couple of the lower back videos.. How long before I should feel some relief? I only get relief when I ice my back for 20-30 mins. As soon as I start to walk around, the pain comes back to my knee not my back. But stops at the left knee. Does not go further down the leg.
happen to have osteoporosis besides spiral stenosis, should I do all the exercises,or which one to avoid
Btw, my osteoporosis is in my spine
@@seohlengtay6011 I strongly suggest you check with your physician as it depends on the severity of your osteoporosis. I can't make a recommendation one way or the other and want you to have the best possible outcome without risking injury.
the knees to chest exercise,is it okay when I am doing it, I don't have to engage my core muscle?
That is correct. The purpose is to relax the lower back and you don't have to engage your core. Just be sure to lift and lower one leg at a time.
Hi the first exercise.. knee to chest will I involves any flexion to my spine ?
seoh leng tay, when you bring your knees to your chest, your lumbar spine flexes. You will notice that the arch or hollow in your low back flattens out and that means your spine is flexing.
is it possible that, having done the exam, I need a combination of flexion and extension? E.g. I can sit, but I have trouble standing up after sitting; on the other hand, I cannot walk or stand for a long time. I can easily do most of flexions (except for the one seated) and I can only do extensions standing. Thanks a lot!
yes, that is possible to have a combination of movements that are most helpful. If extension standing is tolerable, that can be very helpful to decrease pain when standing and walking.
hello, can you help to know how can i heal my meniscus tear in my knee, thank you.
Noam Dror, I created this video specifically for meniscus strains: ua-cam.com/video/lMQ4ttWlzf0/v-deo.html
Degenrative changes at l4 l5 and L5 S1 levels indenting the thecal sac not compressing the nerve roots.
My mri represent this...what this means....is it curable....i m feeling heavy stiffnes and heavyness at my low back and hips area....but no pain
Pls reply mam
Pardeep, interpreting MRI results outside of a complete exam is not wise because imaging provides only one piece of information about a person. Please follow up with the medical provider who ordered your MRI for further discussion of what the MRI means for your specific condition. All the best!
What cures L5 disc buldge of 2 to 3mm
deep007, most people with disc bulge respond better to lumbar extension than to lumbar flexion. Check out my video specifically focused on disc bulge: ua-cam.com/video/1uBQRt9DdCE/v-deo.html
I have buldge disc which is chronic and causes leg weakness .please suggest exercises dr
Sanjeev, there is no specific set of exercises that works for everyone with a disc bulge because people respond differently to movement. For many people, the best exercises are extension-based, which I cover in this video: ua-cam.com/video/21QdqUPJptQ/v-deo.html. But first, I encourage you to go through my back exam video to assess which direction of movement relieves your symptoms and then continue with those exercises. Here's the link: ua-cam.com/video/qStFb2yl3WQ/v-deo.html.
….but, although my back definitely feels better with the flexion exercises I am also much better when I’m standing or walking for a while. I’m far worse after sitting. And lying in bed in almost any position (except lying in foetal position on my good side) is hell. What does that mean?
This sounds like your body does better with movement than with static positions. Try to interrupt sitting (stand up and move around for at least a minute) every 20 minutes. Also, since standing and walking feel better than sitting, you might respond well to extension exercises in addition to flexion exercises. ua-cam.com/video/YERVv2S-vKc/v-deo.html. Lastly, when lying on your back in bed, try putting a pillow under your knees.
i do walking for 20 to 30 mins a day..should i stop it?
Doris, in general, walking is great exercise. If walking increases your pain, you might consider what type of shoes your wearing, the surface(s) you're walking on, your speed and posture. If it seems to be a cause of pain, you might see a physiotherapist (physical therapist) for individualized evaluation.
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