Fix Your Low Back Pain With These Stretches And Exercises (Gym and Home)
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- Опубліковано 20 кві 2019
- 📖 Beat Your Low Back Pain eBook
My Ultimate Guide To Lower Back Pain (Includes Stretches & Exercises)
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"Path To Recovery - Understanding and Taming Your Pain"
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In this video Ashley explains and shows you everything you need to do in order to get your back pain better.
It is never a quick process recovering from an injury, especially a long term chronic injury. The more you can put into your own rehab the better your outcome will be.
There are exercises in here that you can do at home or at the gym depending on what you have available.
As a general rule, do 10 repetitions and repeat for 3 sets for each exercise.
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The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management. - Навчання та стиль
I did these exercises and back pain is gone in 4 days. I just came here to tell the viewers.
You’re English is just fine:)
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
How many days did u had the back pain
How long did you have back pain before trying these exceecises
@@chloerice2700 unlike yours lol
Great video:
1. really clearly explained
2. straight to the point
3. interesting holistic advice
4. home & gym options for each section.
5. clear summary
Thanks for the effort you're helping more people than you can imagine, I learned alot.
Hi Ms Positive, thank you so much for the kind words. I hope it helped you in some way. Best wishes, Ashley.
@@PrecisionWellbeing You're welcome! Keep up the great work :)
I always have lower back pain when I deadlift. Outside the gym my low back is tight and stiff (mostly erector spinae muscle) but not painful. I tried stretching but it doesn’t help. Just today I decided to strengthen my low back lying on the ground as the video shows. Then magic happened!!!! The tightness was gone right away after just one set. I also noticed muscles next to the spine used to be so tight they are like two sticks. Now they are flat and evenly spread on the left and right side of the spine. I’m in tears. I’ve tried so many kinds of stretches. Watched so many videos. Not even once I told myself I should visit a physician. I even bought a theragun for this. But this video is by far the most helpful to me. So thank you so much Ashley! Thank you!
One of THE BEST videos ever I’ve been having Lower back pain for a while and everything u said is matching with what a PT said so thank you very much I will be trying my best to do all of these for the next couple weeks
You are most welcome. Very glad to hear that the videos have been informative. Please let me know how it goes. Best wishes, Ashley.
Thank you so much for this piece of advice. I'm currently suffering from back pain and I will apply it right now.
You're welcome! Let me know how you get on. Best wishes, Ashley.
Great video dude. Love the exercises and the nighttime times around repairing your body is very interesting. Thank you 🙏
Thank you Jones, I am glad that you found the exercises helpful.
All the best in in your recovery journey. Best wishes, Ashley.
Extraordinarily helpful! Especially the part of increasing blood flow and sleeping ealier. Thank you for this professional vedio.
You're very welcome, I hope it helps you in some way. Please let me know how you get on. Best wishes, Ashley
Video 😂
Thank you for making educational videos. Really appreciate it. 🙏 will try out the exercises u prescribed. Thank u again
You're welcome! Do let me know how it goes with the exercises. Best wishes, Ashley.
Thanks! That was helpful. And u speak very clearly...Stay safe my dear.
Thank you for making this video! This is the 3rd episode i'm having severe back pain since 2017. You have explained it so well on your 2 videos. I will definitely follow your suggestions. God bless you!
I'm so sorry to hear about your lower back issues . Have you tried any of the stretches yet? Please keep me posted on your progress. Best wishes, Ashley.
I don’t know if my back pain is from a injury or, not, i have injured myself, maybe i trying to hard to stop pain, but, most of the day pain is here, so?
I a. Not totally out of pain, can these exercise create soreness, I have had so much pain,., soreness adds to the pain, erggg
Howd it work for you?
Amazing techniques and great results. I got immediate relief for my four days suffer of lower back pain. Thank you bro.
You are most welcome! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Very helpful! Thank you for such an informational and pro video!
You are most welcome. I do hope that the video will be helpful towards your healing journey. Best wishes, Ashley.
Useful detailed information, I will need to carry out these pointers. Thanksss.
You're most welcome Huthman! Glad to hear the video proved helpful. Please do let me know how it goes with the exercises. Best wishes, Ashley.
Thanks I cried a lot for this pain now I feel relief after doing this exercise,
Hi Bhaiti,
You're most welcome! I'm glad the video was helpful! Let me know how you progress. Best wishes, Ashley.
Love it! Thank you
You're welcome! Best wishes, Ashley.
Thanks bro. This was really helpful. Love the way you explain everything in detail. Keep up the good work!
You are most welcome. Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Thanks you for your videos and expert advice. I have gotten treatment from our local hospital, but was not told about the rehabilitation of the area. However this time it's severe and I tried your exercise to release the stress on the spine, but found I had pain in the left knee head waist and upper back, but ease significantly at the back. Can we have a chat please even though I am from Trinidad & Tobago 🇹🇹?
Thankyou very user friendly video I do everything but gym work you showed us plus late to bed so Joined a gym get to sleep earlier So far so good
At 84 retired phy Ed teacher I m chuffed with my progress thanks again
UPDATE FOLKS..I `ve started getting to bed at 10 pm waking at 6:30-7:30am Wow big improvement in Morning mood etc THANKS FOR GREAT ADVICE!!😁
You're truly awesome buddy you're doing a great job.. your saving people so much money in pain.. 🔥🔥🔥🔥🔥
Thank you so much. I am glad to hear that the video has been helpful to you. Please do keep me updated on your progress. Best wishes, Ashley.
I'm very glad I saw your video. I'll begin stretching... Thank you.
You're welcome. I hope it helped. Let me know how you get on. Best wishes, Ashley.
Excellent Video, very helpful and superb exercises. Even Yoga is an excellent remedy to cure back pain, especially the 'Iyengar Yoga' chair twist!
Thank u so much two days ım doing this exercises and ım feeling better
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Informative and explained video !!
Thank you so much! Glad to hear the video was informative. Best wishes, Ashley.
Thank you so much it's really helpful
You're most welcome @Peace Dollars 79 ! I'm glad to hear the video was helpful. Best wishes, Ashley.
Thx this was really helpful
You're welcome! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Very nyc bro... I wasn't able 2 sleep coz of pain.. helped.. keep up d good work
Thank you! Glad the video helped. Please keep me posted on your progress. Best wishes, Ashley.
Thanks for your video, could you pls suggest me what are the nutrition food do we used to take
Thanks
Thanks so much♥️♥️ you helped me a lot🥺♥️
You're most welcome @heyitstatii! Glad to hear the video was helpful. Best wishes, Ashley.
thank you very much for your advices about nutrition
You're most welcome! I hope it proved helpful. Best wishes, Ashley.
What can you say about scoliosis which in my case reads:
concave to the left..
pedicles intact.
Sacroiliac joints normal.
I had bad lower back pain and these video cured me instantly
Thank you. So happy to hear that the video has been helpful to you. Please keep me posted on your progress. Best wishes, Ashley.
Excellent video and so well presented. I love all the information and have learned so much. I do agree with what you are saying about sleep, however, I can't stay in bed for longer that 6 hours without pain. My back gets so sore beyond those 6 hours. I would love any suggestions.
You are very kind person and helpful vedio
Thank you! I'm glad you found the video helpful. Let me know how you get on. Best wishes, Ashley.
Superb job thank you it’s been very helpful
You are most welcome! I'm glad you found the video helpful. Best wishes, Ashley.
Doing some these exercises for by back pain...it's helpful..Much ..Thanks to the instructor
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Very very helpful video. Thanks a lot!
Thank you so much! Glad to hear the video was helpful to you. Best wishes, Ashley.
Thank you so much
You're welcome! I hope it helped. Best wishes, Ashley.
Brilliant video and tutorials. 6 months lower back pain gone in 1 week, after following the instructions.
Owe you a cuppa!
Thank you Opeyem. I am glad to hear that the video has been helpful. What exercises worked best for you? Best wishes, Ashely.
@Precision Wellbeing
1. Ab training and back pain - Why you get back pain and how to solve it.
2. Five processes to solving back pain
Great videos Ashley!
Thnx a lot you ans most of my questions in this video . Thnx
Hi Garry,
You're most welcome! Glad I could be of assistance. Best wishes, Ashley.
Great content, really helpful unlike other videos
Glad it was helpful! Do let me know how it goes with the exercises. Best wishes, Ashley.
This is really helpful
Thank you! Glad you found the video helpful. Best wishes, Ashley
Very well video bro totally informative I'm suffering from lower back pain from very long time I'm having my femur operated back 7 years can I do these stretches ?
Thx n love from India
Thanks for this!
You're most welcome! Glad it helped. Best wishes, Ashley.
Thanks for your advice 👍🙏it works 💪
You're most welcome! I'm glad you found the video helpful. Best wishes, Ashley.
God bless u to help us
Thank you so much for your comment.
Great job sir
Thank you! I hope it helped. Best wishes, Ashley.
Gracias amigo bonito video
De nada mi amigo. Gracias por su comment 😊
Best wishes, Ashley
Thank you very much for this video..
You are most welcome. I hope that the video has brought you some insight. Please let me know what stretches and exercises work best for you. Best wishes, Ashley.
I’m in the mist of working on the 10 minutes low back stretches with you. I have a left sacrum inflammation which manifests with a tight left hamstring. Will you confirm that I should get my left sacrum to settle down before doing low back excerises? Thanks
Brilliant video 👏 Thanks
You're welcome. I hope it helped. Best wishes, Ashley.
Great job with this video!
Great informative vid. I have had chronic lower back pain off and on for the past 20 years related back to a sport injury when i was younger. I have neglected to strengthen lower back muscles as i was affraid to reinjure myself. As im writing this im in agony again but after watching this there is hope. Journey starts today, fingers crossed:)
I had the same situation plus I gained about 30 pounds since high school .
Did you notice any improvements bro?
@@dxnny2142 Yea it did i hammered it bascially every 2 days for 3 months and im pain free since then.
how did it went for you?
I regularly doing this exercise for back pain . But can I do running, push up or jym exercise ?
very thorough and comprehensive exercises and they are extremely helpful and thoughtful (with progressions)...thanks so much...just a thought that you may add another point that one needs to be persistent in doing the exercises because so often people only do them when they are in pain and go back to their old routines/habits once they feel better.
Thank you very much @Wing Lau! And yes I agree with you completely, people need to ensure consistency with these exercises to avoid weakening muscles all over again. I do have a video that touches on this specifically ua-cam.com/video/wnwLDV5MDqo/v-deo.html&ab_channel=PrecisionWellbeingGroup and ua-cam.com/video/DVyli1xFbm0/v-deo.html. Best wishes, Ashley.
Thank you. Very well laid out
You're most welcome Mark! I hope it helped. Have you tried any of the exercises yet?
@@PrecisionWellbeing
I did thanks. I also have on order a back extension chair/bench.
Great video. What brand is your hyper extension machine? I am looking to get one for my home gym that is very sturdy.
I wanted to go England last year but if cov 19 get under control will try try to visit there later this year
I hope you will be able to, it's a lovely country. Where are you from? Best wishes, Ashley.
What medication should I take to get rid of pain? I was on solumedrol for a week and it made me almost become a diabetic, but my pain was better for about a month. So what else can I do to treat the inflammation? I’ve been doing yoga for 7 years now and it doesn’t help either.
If im an active bodybuilder should I add weight to each type of back extension ? Especially the curved back extensions ?
I had a bulging disc and after stretching what I could the first 3 days, I did slow controlled romanian deadlifts with a band wrapped around my hips and anchored to a rig in front of me. Then I did it facing the other way. It took the pain from a 8 down to a 2. Hopefully someone who's suffering from excruciating pain will see this.
It may sound painful but I assure you, it worked. It really peeled away all the tightness in my lower back and hamstrings
What's the secret here, the band wrapped around the hips??
@@MsSimixx I honestly believe it was a combination of weak and inflexible hamstrings and a weak core and weak/under active glutes. The band helps stretch the hamstrings further than would normally be possible and it does it in an even and controlled manner.
I haven’t had any back issues since then and I think it’s because I run. My entire lower body is firing and working the way it’s supposed to now. Also Not to brag, but I did have a sick pack when I injured my back, but I didn’t have a strong core. I do lots of planks and oblique strengthening exercises 3-4 times a week now.
Another thing that helped was the modified pigeon pose and banded frogs…I think that’s the term. The pigeon pose stretches all that stuff out and the frogs help strengthen the glute medius as do side plank raises.
I think in my situation, my lumbar was doing things it wasn’t supposed to be doing all because my lower body and my core were inactive.
@@OutrageIsNow That's exactly the issue i'm having, ill give it a go...thank you
@@MsSimixx another thing that brought me immediate relief (although it almost hurt just as bad as my back pain) was rubbing out my hamstrings and glutes with a lacrosse ball.
Like I said, I believe my back pain was a byproduct of tight hamstrings and weak glutes. Yours may be different but it couldn’t hurt to try. Day 4 I was willing to try anything to take away the pain.
Do you recommend back stretchers like Katix?
Thank you.🙏
You're most welcome! Best wishes, Ashley.
Thanks fully, it’s really work on me.
You're most welcome! I'm glad you found the video helpful. Best wishes, Ashley.
Hello precision wellbeing group. When I do the lower back stretches laying face down on the floor. I can do the first step, however when I put my hands on the sides of my head or fully extend my arms it is extremely painful on the lower back and strains the chest for me making it almost impossible. Is this normal or should I keep working on it in hopes it gets easier ? Thanks
I really need this tips. Can’t wait to try it on the gym to ease my back pain. I got it from 2 accident from my work😡🤬😡
Hi. Sorry to hear about that. I do hope that the exercises help. Let me know how it goes. Best wishes, Ashley.
Earned subscriber sir, thanks
That's great to hear @chanbir jawanda ! You're very much welcome! Feel free to peruse the channel for more content. Best wishes, Ashley.
Does the hamstring thing help with lower back injurier?
Very helpful. I was really, very painful😫😫😥😧😧😧😧😦💥💥💥😲 in my lowerback and hamstring's muscles and I didn't know how to amenize it. Now, I'm feeling very better 🙇😏👍after watching at your tutorials...of course I'll keep practicing them every day.🙇🙇🙇👍👍👍👍...👍👍👍 God bless you Doctor.🚀💨
+Όσιρις Κωνσταντίνος thank you! Take it slow and be consistent with your exercises and it will get better. Let me know how you get on. Best wishes, Ashley
@@PrecisionWellbeing Thanks. At the next day that I did the exercises I felt like I had "runned for along all day". Or, I felt that it really worked out the butt and the hamstring muscles. Day by day, the underbody movements are backing slowly to normal like before they were damaged.
P.S. I still keep doing that exercises. Thank you very much.🤓👍
Could this help with anterior pelvic tilt?
God bless you my brother, this helped me so much just after a couple of session's.
Im male 53 is it safe for me to still be doing squats and deadlifts as these exercises seem to trigger my back pain ?
I've been dealing with chronic back pain initially from si joint. I have fear of movement and everything has stiffened up, stretching scares me. I'm not sure where to start, I was told it's mainly mental now which I kind of agree with but I'm stuck in a cycle of pain fear and weakness :(
What about the hip thrust machine I was told that helps with lower back pain I have herniated discs serious pain been like this over 2 yrs so will these help my condition
Thanks!
Thank you so much! I hope the videos have helped you. Best wishes, Ashley
Yes please video for wrist pain that is not carpel tunnel syndrome.
Hi Ann,
Thank you for your video suggestion. I have gotten quite a few requests on managing wrist pain and am strongly considering incorporating this in my upcoming content. Please feel free to subscribe to my channel and click on the notification bell to get notified when I do. Best wishes, Ashley.
Thank you for all your informational videos. They have been enormously helpful. If you had the time, I'm sure myself and many others would be interested to hear your take on IT band syndrome. It has been a stubborn injury for me, and research delivers conflicting information. Some say it's all in the hip abductors; others say quads; others say it's the IT band itself. What would be your recommended recovery regime for IT band syndrome? Cheers.
Hi Keelan that's a great question and I'll certainly do a video on that soon.
For now though I would say the abductors/tensor fasciae latae, gluteus maximus and the quads play a part (particularly the first 2). If either the TFL or GM are tight they will put an increased amount of tension into the ITB and into the knee where it inserts. Therefore stretching those 2 are extremely useful.
Many practitioners advise foam rolling along the ITB, which in my opinion is wrong. The ITB is essentially a big tendon and therefore not likely to change much through rolling. Work on the hips and glutes first in my opinion.
I hope that helps, best wishes, Ashley
Thanks for the reply, Ashley. I've been advised to strengthen but not stretch the TFL or gluteus maximus. And I've noticed myself that if I foam roll along the vastus lateralis, not IT band, that seems to take a lot of pressure off the knee especially. I've got big trigger points in the vastus lateralis on both legs and working on those seems to help. Would that make sense in your clinical experience? Also, advice on stretches for the TFL and gluteus maximus would be welcomed. Thanks again!
Hi Keelan, I will still try and do a video on this subject soon if I can. But trigger points in the VL is common for most people and if rolling them helps then keep doing it.
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Great Video. I learned so much. Thank you : ) I saw your video on the deep muscles and the sciatica. Do you know if tightness of my piriformis is compressing my sciatica to the point where I'm experiencing numbness down my left leg and foot and also my left arm? Thank you. Rose
Hi Rose, it is possible that your piriformis is causing your sciatica and numbness down the leg, but not the arm. The arm could be related to your shoulder or neck and it would be a good idea to go and get it thoroughly checked by someone. I hope that helps. Best wishes, Ashley
@@PrecisionWellbeing Yes it did. Thank you so very much!
This was informative. It seems like it's taking forever to start to see the pain relief with strengthening. It's been a week or so and the pain and spasms have diminished but, I'm becoming impatient and need the relief now. 3 years of chronic back pain and things just don't seem to help.
Maybe try a chiropractor or similar for assessment😊
Thankyou so much for making this video. How often should we do these exercises?
You're most welcome!
Thank you for your question. In my opinion, of importance is technique and consistency rather than quantity. You can try the exercises on alternate days. This helps to ensure you don't overexert the area. Wishing you a smooth recovery! Best wishes, Ashley.
Can I still progressively overload those exercises in the gym with heavier weights and also do deadlifts etc or will this be counter productive?
How many times in a day?
I'm suffering from lower back pain and sciatica since 3 years .. initially it was a continuous pain but now I get it when I sit for long time and some occasionally..can I go to gym with what you have shown in videos?
Thank you! This is exactly what I need! You're saving lives! 🦾🙌🏻🦿
Happy to help! Glad to hear the video was informative. Best wishes, Ashley.
Hey so in my case jumping on the trampoline causes a lot of pain so should I stop jumping and start forming the muscles?
Sir can we do same workout in sciatica?
Thank you for your professional video !!
In what intervall and sequence shall I stretch and strengthen those muscles described? Strengthen to day, stretch tomorrow? I have learned to stretch after a good exersice, going for a 45min run for example.
amazing vid heavily underrated
Thank you. I hope you found the video helpful. Best wishes, Ashley
Thank You for making this video , it really helps with the acute lumbago i am currently diagnosed with. Is there a way to figure out if one is bending , using their lower back or hips , when one is exercising since you mentioned that one should specifically use their hips and not back.
Thanks!😘
You are most welcome. Best wishes, Ashley.
what about inversion table?
Great
Thank you! I hope it helped. Best wishes, Ashley.
Hello great videos. Thanks 👍
Could u please give your opinion about massage gun? Is it possible that i got lower back inflammation because of it?
Hey @Itzik Pinko,
You're most welcome! I'm glad you found the video informative. For my opinion and review of massage guns, please check out my video at ua-cam.com/video/UoGNe-P7t2g/v-deo.html for more insights. Best wishes, Ashley.
You would have to pay hundreds of dollars or 💷 pounds, for this in clinic. Thank you for taking the time and effort to help other. From my heart of hearts thank you my friend.
You're most welcome. I'm glad the video was able to shed light on your lower back pain cause. Have you tried any of the stretches yet? Please keep me posted on your progress. Best wishes, Ashley.
You are awesome... You got a big fan from Saudi Arabia..thank you thank you thank you....
Thank you so much! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Damn good videos thanks doc
Thank you Chris. I hope that the video's have been helpful? Best wishes, Ashley.
Ashley, you're a lifesaver. I've scoured UA-cam to find proper professional procedures for helping me through this back pain abyss. There are so many conflicting and confusing points of view it swirls the brain. Thank YOU for being real and delivering logical, science-based, professional advice. May I ask a few questions (yes, I'm greedy): (1) I am 60-years young (previous footballer and dancer) and realize naturally occurring degeneration is a 'thang', right? Can we do all of what you mentioned, for this condition? (2) How can we tell if it's primarily a spine problem vs muscle imbalance/weakness, so we can address it appropriately? (3) What are your thoughts about moving away from deadlifts (so much controversy on this)? And final question; (4) What are your thoughts about hanging from a bar for decompression, and finally about doing cardio on an Assault bike (arm levers going side-by-side and all of that)? Okay, that's five questions. My apologies for the lengthy comment. I'm totally confused. I appreciate you...
Hi Bill thank you so much for your comment and questions. I thought about answering these questions in a video but by the time I get around to it you would have waited too long for an answer. So I will do my best to answer given the information you have provided. 1) You should be able to do all these exercises even with some degeneration. Obviously you have to go slow and light and progressively build it up and if anything doesn't feel right then stop. 2) It could be a bit of both, and "knowing" which it is would be based on your daily patterns, a clinician's experience and maybe some scans to see the extent of the degeneration. Strengthening your muscles should help in the long term either way. 3) Deadlifts are fine when the person doing them can do them well. It is something I would add in at a later stage of someone's rehab and not at the beginning. 4) Hanging is usually fine for most people. Sometimes though people hang too aggressively and end up causing more pain. Try it and see what happens but generally in theory hanging is beneficial for most people and likewise assault bikes are generally fine for most people too.
I hope that helps a bit. Download my eBook too as this may help answer your questions too.
Best wishes, Ashley
@@PrecisionWellbeing Wow! Thank you, Ashley, for fast-tracking the information. I appreciate you. I'll download your PDF. And that would be where?
Hi Bill the easiest place to find it is in the descriptions of my more recent videos. If you can't find the link let me know and I'll paste it here when I'm with my computer next. Best wishes, Ashley
How many times should we do this in a week?
9:25 how do i stop the lower back from helping the lift? The weight definetly isnt too high but i still sometimes feel my lower back
Can I lift gym equipment even if I have lower back pain?
this was really good
Thank you! I hope it helps you! Best wishes, Ashley
Thank you for sharing, my question about sleeping time: My worked schedule will end at 10pm, going to bed between 11pm no more than 12 midnight, wake up at 8am. Question is: Do I still get the healing process of my sleep? I sleep 7-8 hrs.
Yes