Fixing Low Back Pain From HyperExtension (Stretches, Exercises and Posture Corrections)
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- Опубліковано 18 чер 2024
- Low back pain can have many causes. This video is to address individuals that are experiencing pain or other symptoms from prolonged hyperextension. In essence the back is "over-active." This is assuming no major trauma or injury.
We provide you with some great stretches to help calm things down, then exercises and positions that can start rehabbing the low back without over activation and activities of daily living you should minimize. The low back typically hurts more with standing, walking, laying prone and over-head movements.
There are two important considerations. First, this posture isn't necessarily bad and if you aren't experiencing symptoms, there isn't anything to address. Secondly, these changes should be TEMPORARY and gradually return to "normal" once symptoms dissipate. Our favorite analogy is extending your finger backwards. If you just do it for a second, it will hurt but stop once you release the pressure.
00:17 Explanation
01:11 Stretches
02:40 Exercises
04:12 Posture Modifications
#rehab #exercise #lowbackpain
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Dr Zach Greenwade
Performance Sport & Spine
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Redmond, WA 98052
Redmond, WA Chiropractor
Exercise Rehab
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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic - Навчання та стиль
I’ve been stuck in this position so long I didn’t realize how much damage it was doing to my SI joint until I got bad sciatica, these exercises have already provided relief thank you so much!!
Glad it helped! You got this!
Hi! I have been having the same problem. Can you tell me how long your symptoms lasted? Laying on my belly hurts, and I definitely can’t extend. I’m just wondering because my back has been hurting for about a month now, and pain is in my leg as well. But everything online talks about flexion causing pain, where my issue is extension causing pain.
@@jimdyke5395 - I have the same exact problem. Avoid extension movements. Attack with flexion movements.
@@jimdyke5395 how are you now ?
Really helpful! Thanks!
Really glad it was helpful!
Rockbacks are one of my favorite exercise for hyperextension! Thanks for sharing!
They're one of our favorites as well! Thanks for the comment.
Thank you 🙏 very good good video
Yep! Thanks for watching
Excellent
Thank you! Cheers!
Cool, thanks
You bet!
Thank you
You're most welcome
I got sciatica pain from sitting leaned back on my work chair the past few weeks. Now i feel pain in my full back. It feels loose. I've been sitting in an indian squat today and these rounded back exercises are helping a ton. Thank you for this video
Thanks for sharing! Glad you found the video helpful
great ❤️
Thank you!
Without knowing anything i was having a hyperextended posture for so long ,with anterior pelvic tilt,,only to realise after a glute injury which made the muscles to reach atrophy and i started getting low back pain ,,orthos physios most of them wrote me off as i can touch my toes easily by flexion ,,,then once i start strengthening glutes i started the pain moving from one side to another ,,so started working on core ,pelvic tilts etc ,,,it's almost over couple of months to even know this ,,i should have seen this video before ,,,now i sit with mild slouched posture ,,and need to get used to this ,Thanks a ton for the video ,all these exercises my physio had added ,and i could confirm from yours 😃
Glad you found the video helpful. And to hear you were able to use exercises to help improve your condition.
Thanks for the helpful video! Really hard to find quality info on this certain issue. This deserves more views.
I have this hyper extended stance and I didn't realise it untill it stopped me from deadlifting (i think) My lowerback just somehow overcontracts when in bend over position. And completely immobilizes itself if I make even a slight form mistake (or even think about a form mistake sometimes it seems lol)
MIGHT this over extending be the main issue for me?
I used to deadlift 240 kg but now Im even affraid picking up 90 kg :/
Thank you for the kind words and sorry to hear about your back. Hard to say for sure, but often it is an issue of Excessive extending and/or arching that becomes the problem. And more about tissue getting irritated than a lack a strength. Try this video out. It can help control the pelvis and low back through a variety of more challenging positions.
ua-cam.com/video/bwQuQNL4dk4/v-deo.html
Let me know if you have any additional questions.
I have the exact same problem, what ended up helping you?
Thank you for the reaction. Only just noticed it because of the last comment. I recently started to pick up deadlifting again after like 2 years of lay-off. Building up slowly but pain free..
I think for me relearning bracing and in what position to brace is what is helping me. So I think this has to do with your video about pelvic position that you linked.
This is a bit more unique but I’m a pole vaulter and I have so much trouble hyper extending my back and brushing my spine. I’ve been trying to fix it for so long but no matter what I do when I vault I can’t seem to think of a way to eliminate it. Do u have any suggestions?
Sorry to hear you have been dealing with this for so long. Do you mind clarify what "brushing your spine" means?
I’ve got low back pain from doing the exact opposite: I didn’t over-ARCH my lower back, I ROUNDED my lower back while using a diagonal leg press machine. I purposely planted my feet on the highest part of the platform (so, feet as forward as possible) in the hopes that angle would work my hamstrings and glutes more. It did, and it also provided a nice, deep stretch to my lower back which felt good but now a day later, my lower back is really stiff & sore. I also let the weight/platform come down as far as possible, well beyond a 90 degree angle. Did I pull my low back muscles? Did I royally screw up? How long will this pain last and is it normal soreness or is it an actual injury? I’m 54, haven’t been in a gym for 18 years, and I’ve been sedentary and housebound for the last 9 years. Is there anything I can do to fix this?
Sorry to hear this happened. This video should help answer some of your questions:
ua-cam.com/video/FUIrXWOBN_M/v-deo.html
Unfortunately, I can't be more specific without a personal assessment.
@@PerformanceSportSpine
Thank you.
@@carlograziano722 Yep!
I have a doubt how come we get Sciatica like symptoms in hyper extended position ?? Any idea on explaining the same ?!
If the sciatica is due to a disc herniation, about 50% of that is genetics. Its either going happen or it wont and these can happen in any position. Also the facet joints can also refer pain down the leg. See below:
www.google.com/url?sa=i&url=https%3A%2F%2Ftwitter.com%2FPhysioMeScience%2Fstatus%2F1520413270783533062&psig=AOvVaw0VfqRYZy3--4pJdysAGwoG&ust=1677083889304000&source=images&cd=vfe&ved=0CA4QjRxqFwoTCKDY07yGp_0CFQAAAAAdAAAAABAE
Hello, I think I injured my back by hyperextension doing barbell bent-over-rows, do you think these exercises can solve my problem?
Yes, if that was the cause of your injury these will help you. (assuming no recent trauma or medical issue)
@@PerformanceSportSpine Thank you sir, I don't know what you mean by recent trauma, but this pain started recently, and I did bent-over-rows a week or two ago.
How long does it take to heal if its mild?
probably 5-14 days
Hey I’m a martial arts instructor and fighter and I have this aching cracking when I over extend backwards like my spine is grinding it’s right above my lumbar did a set of 5 and I feel it release good stuff
Are you asking if it is ok to pop your back?
No just that these are really helping me get rid of the pain in my spine.
@@Otjmore Gotcha, happy to hear they are helping!
So should I avoid doing hyper extension low back exercises? I was about to buy a machine to help strengthen my lower back
If hyperextension exercises don't cause pain and you like than you should do them. This video is meant for individuals where their back is temporarily irritated to that position and/or movement. No exercise is inherently good or bad, always context dependent. You should get that machine!
@@PerformanceSportSpine thanks you
@@sophiawoods6748 Yep!
So I did a yoga class that made us do the rounded back exercise. That is what caused my back issues. I think I over rounded it or something so not doing this again 😣
This sounds like a doing too much too fast scenario. Rounding your back is not inherently dangerous. Doing any exercise/movement beyond our current ability to handle the load/stress can cause pain
Can this help flat t spine?
Unfortunately, no that can't.
Btw how long this pain stays?
Can't answer that without context of the injury/condition
@@PerformanceSportSpine actually I yesterday I was doing low back exercise in gym. Evrything was okay till I returned home.. But just a after rest felt sudden lock n pain. Like couldn't stand or walk.. Like as most of the signs u hv already mentioned on this video. Currently I am feeling lil relaxed as time passes also ur steps and posture for pain relief seems to be working.. So my question is should I be worried or what precautions should I take,, shall I continue the gym after rest?? And how long this pain can stay
@@kamzvlogs6967 I can't say for certain, but from what you have written, it doesn't appear you should be worried. As for how long it will take that is a different question. You definitely need to give it enough time to calm down, then gradually return back the activities/exercise. We usually recommend starting at 50%
@@PerformanceSportSpine yesterday I hv pinged you, since then again today morning pain has got reduced.
Oh
Hope it was helpful!
How to do hyperextensions without lower backpain?
We explain that in the video