Resistance Band Exercise for Back Pain, SI Joint Pain, Knee Pain, Hip Pain ✅
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- Опубліковано 4 жов 2023
- Lateral walking is an exercise which gives relief from SI joint pain, knee and hip pain and most importantly back pain. It is excellent for pelvic and hip stability.
In this video, we will learn what a stretchy or resistance band is and how best it can used for exercising.
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My name is Dr. Ryan Peebles and I dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. In this video I'm explaining what Core Balance Training is, and how it can help you fix your chronic back pain. CBT is not a fitness program, it's a long-term solution, which can bring you back to normal life and regular movement without chronic pain.
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👇 Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
www.corebalancetraining.com/p...
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Disclaimer:
Dr. Ryan Peebles, DPT is licensed to treat people seeking physical therapy in the state of California. All content on the Core Balance Training UA-cam Channel is provided for educational purposes only and is not a substitute for the advice, diagnosis or treatment of a health care professional familiar with your specific medical history, conditions and needs. Consult with a health care professional in your state/country before attempting any exercise or movement you have seen on this channel, or before making ANY treatment decision. Never disregard professional medical advice or delay in seeking it because of something you have heard, read or seen in any of our content.
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#backpain #backpainrelief #lowerbackpain #exercise #benefitsofexercise #exerciseforbackpain
#coreworkout #exercises #resistancebands #walking #kneepain #painrelief
Thanks for watching the video 🔺Resistance Band Exercise for Back Pain, SI Joint Pain, Knee Pain, Hip Pain ✅
Here's a link to my stretchy band recommendation if you need to one: amzn.to/3LNWman
How do you know what size you need ?
I just want to share my personal experience & these exercises. I have suffered with SI joint & low back pain for years. I mean, many years. Adjustments with a chiropractor every other week, injections & ablation treatments with pain mgmt to no long term relief. THESE exercises have taken me down, at least, 4 levels on the pain chart. If you are older, your muscles have lost strength. If you have not been diagnosed with any disc issues in your low back, please try these. I can’t begin to tell u how much these have helped me! Thank you, Dr, for this video!
I’ve had similar issues as you, I will give this a try. Thank you.
Sherilyn, thank you so much for sharing your experience with us! We're so happy to hear how much these exercises helped you SI joint and lower back pain. Your kind words and recommendation mean a lot. Thank you for being here! 😊
@@paulny61 We hope it helps, Paul! Let us know how it goes! 🙌
Thank you for sharing 😊 How often do you do these exercises?
@@Lissalovee Thank you for your question, Melissa! It can vary from person to person because we're all different, and it depends on many factors. The most important thing is to listen to your own body. Start slowly, aim for 1-2 times per week, and gradually increase the frequency as you feel more comfortable and capable. 😊
My new favourite channel, no thanks to my severe SI joint pain 😢
I've been so frustrated by this for years, and while I'm currently in an acute pain stage (3rd time this year) I finally feel like I understand the injury, which gives me some hope. This is essential for creating a rehab and recovery plan, otherwise you might be doing things that are actually aggravating or prolonging the injury. Thank you for all of your input.
Hi Ryan, I'm glad you find our channel and information helpful! It's understandable to feel frustrated, especially when dealing with recurrent acute pain episodes. If you're looking for another approach to addressing your SI joint pain, please let us know. We offer a free trial of the first week of our program, and many students have reported significant relief within that time frame. We'd be more than happy to help you on your journey to pain relief and recovery.
Indeed. I am considering signing up for your program. It's likely I will. I've been dealing with infrequent but progressive recurring back pain for 15 years, but it wasn't until the last 3 years that it has become more severe. This latest episode is the 3rd debilitating episode that I've experienced within a 12 month period... I can't continue doing the same thing. I need to make a change.
@@RyanCoatta Thank you for sharing your situation and considering our program. I'm truly sorry to hear about the challenges you've been facing with recurring back pain over the years. It sounds as if you would be a great candidate for our course. When you're ready to join, we will be here for you!
Yay!! been waiting for this video!!! Would these be considered unilateral exercises? so they are safe to do with SI issues? also how do you progressive if it gets too easy with the band?
We're so glad you've been looking forward to this video! 🙌
Yes! Lateral walking is a unilateral exercise and great to do, especially if you're dealing with SI joint pain. It can actually help alleviate SI joint pain and is beneficial for addressing knee and hip pain, along with providing relief for back pain. It is excellent for pelvic and hip stability.
When you're doing lateral walking, you move laterally (sideways) by taking steps to the side while maintaining tension in your leg muscles. This exercise typically works one leg at a time during each step. By engaging one leg independently, you are performing a unilateral movement.
If you ever find that it's getting a bit too easy with the band, here's a couple of ways to make it more challenging:
You can try using a band with higher resistance. Thicker or stronger bands will definitely amp up the intensity and make your muscles work harder. Another option is to add more steps to your sets. Doing some extra steps will increase the overall difficulty and provide you with a greater challenge.
The key is to make these adjustments gradually, so you don't push yourself too hard. Listen to your body, maintain good form, and enjoy! 😊
Can you do a video on low grade spondylolisthesis rehab ?
I swear that spondy thing is cursed and no one ever seems to talk about it and it hasn't been researched nor updated at all since the 1950s... It's very infuriating and odd.
Thank you for your suggestion, and we're really glad you're here! Dr. Ryan has made a bunch of videos that focus all on spondylolisthesis. Here are some of the videos he's already created that I think you might find helpful:
Spondylosis Treatment Without Surgery | Spondylolisthesis Causes - ua-cam.com/video/A1FKOYb0SWE/v-deo.html
Spondylolisthesis Back Pain Relief: Exercises and Adjustments - ua-cam.com/video/3gJRZ8iF8lU/v-deo.html
Spondylolisthesis Relief: 5 Things to Avoid - ua-cam.com/video/CO_z1CjZZ48/v-deo.html
Spondylolisthesis Things to Do - ua-cam.com/video/aXQ7QPtC15M/v-deo.html
How to Walk and Run with Stenosis or Spondylolisthesis | Posture Correction - ua-cam.com/video/FJhc4dsbO4o/v-deo.html
Spondylolisthesis & Stenosis | Powerful Relief Hack - ua-cam.com/video/_YbheA8U7C8/v-deo.html
I'd also like to share that our program does address the root cause of spondylolisthesis with the goal of providing relief and preventing further spinal degeneration. Dr. Ryan actually has spondylolisthesis grade 1-2, and designed this program to address this issue specifically.
If you're interested, we offer a free trial of our program's first week, and most students find relief within that time period. Please let us know and we'd be happy to assist.😊
Thank You I Learned a lot🙏
Glad to hear that! Thanks for tuning in!
Yayyy!! How many times a week, can we do these everyday? 😮
Thank you for your question, Melissa! It can vary from person to person because we're all different, and it depends on many factors. The most important thing is to listen to your own body. Start slowly, aim for 1-2 times per week, and gradually increase the frequency as you feel more comfortable and capable. 😊
@@CoreBalanceProgram Okay I will give it try thank you!
@@Lissalovee You're very welcome! Let us know how it goes! 🙌
I’ve been doing pelvic floor physical therapy, dry needle to my piroformis (sp?) muscle and learning to engage my core…my SI joint all of a sudden got irritated and super painful…I was at 10/10. Chiropractor relieved the pain…now I need to do something to help. What do you think about this lateral walk/monster walk for pelvic floor weakness in women
Hi Tamara, it's great that you're taking steps to address your pelvic floor and SI joint! The lateral walk is more of an advanced movement, and it's generally better to start with more foundational exercises to strengthen the muscles around the SI joint. I would suggest a modified bridge exercise, which can be very effective, and we do teach this in our program.
I'd also like to share that our program places a strong emphasis on building an awareness of the deep core muscles, including the pelvic floor. This holistic approach can help address the pelvic floor weakness and provide more support for your SI joint.
If you're interested, we offer a 7-day free trial of our program that you can check out to see if it might be a good fit for you. We'd love to help!
I do have low back disc disease. Are these ok for me?
Thank you for your question, Julie! This exercise is a bit more advanced, so it's a good idea to start by learning how to properly engage your deep core, which will help support the lumbar spine. After you've got that down, you can gradually work your way up to this exercise!
Our program can help with this, as we work on strengthening your core muscles, which will naturally improve your posture, reversing the root cause of disc degeneration. The course aims to halt the degeneration from worsening over time and supports the body's healing process.
If you're interested, we offer a free trial of our program's first week, and most students find relief within that time period. Please let us know and we'd be happy to assist. 😊
Is jogging good or bad for si joint pain
Thank you for your question, Mel! Jogging's impact can vary from person to person because we're all different, and it depends on many factors. The most important thing is to listen to your own body. If jogging is causing you more pain, it might be a good idea to take a break.
I'd like to share this video with you where Dr. Ryan shares a list of things to avoid when dealing with SI joint pain and I think you might find it helpful. Here is the link: ua-cam.com/video/VvfwP-XPakk/v-deo.html. In the video, he suggests temporarily avoiding asymmetrical activities; jogging can fit in this category. Instead, he suggests focusing on building stability around your SI joint, which is what our program aims to do. I hope this helps!