Best Standing Lower Back Pain Relief Exercises
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- Опубліковано 8 лип 2024
- Dr. Rowe goes over the best exercises to quickly relieve back pain in a STANDING POSTION.
These exercises can be done at home, don't require any equipment, and may give instant lower back pain relief... even in as little as 30 SECONDS!
They're going to focus on releasing muscle tightness, aches, and stiffness and help to improve flexibility.
Also, these stretching exercises can also be used to help PREVENT lower back pain when standing. If you find yourself standing in one spot for long periods of time and dealing with back pain, you'll not want to miss this one!
Watch now and get quick lower back pain relief!
Chapters:
0:00 Intro
0:40 Ballerina Stretch
1:59 Dr. Rowe's Breaktime Back Stretch
4:16 3D Hip Flexor Exercise
6:54 Thread the Needle
9:24 Hip Hike
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#backpain #backpainrelief #chiropractic
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Do you have a back stretcher table in your office?
Hi bruv, question, is there a way to get rid of gas build up, like what causes the cracking sounds?
What would you recommend for someone with a foot that needs a ankle fusion and csnt balance like this or somebody with bad knees? Can you do a video with stretches to help people like that please.?
Thank you for doing the short first that alerted me to your video so I could save it! Very helpful take care!
You seem to be one of the Really Helpful Guys regarding body pain understanding
Your innovative techniques towards the pain relief in terms of stretches are awesome and amazing... You streches helped me a lot sir. Thank you sir... I pray for your long life sir ...🙏
Thank you for the kind words, and I hope these exercises help you for a long time to come!
@@DrRowe man i m from another continent. You literally make my life better. In the past my back hurt so much i just staying in bad. Now i feel nothing and i also go to the gym to make my back stronger.
I have been in pain for DAYS, worsening each day passes. I couldn’t even bend down to get dressed. One video and my lower back was feeling soooooo much relief I was in disbelief and confused. How you have helped me you will never truly know. A stranger from another part of the world. THANK YOUUUUUU!!!!
So glad you found this video and it's helping you, and thanks for watching!
Excellent! Thank you so much. Although I'm an 80-something, I can still do some of the exercises, and they have really helped my chronic back pains.
I love your stretching exercises.
Thank U 😭
All the exercises are great and easy to follow.
I especially enjoyed the Hip and Pelvic Level exercises.It is small movement but very supportive and necessary to practice to reduce further discomfort.
Thank you for sharing this!
Thank you so much for this video. I was diagnosed with adult scoliosis and needed back and hip stretches with out getting on the floor. These are perfect, I can do them anywhere. God Bless you.
Dr. Rowe, I'm so grateful. You are my life saver. I live in Minnesota. 3/06/22 I strained my muscles from overexerting myself shoveling heavy wet snow causing low back pain and unbearable sciatic right leg pain. I can't wait to see my physical therapist but the only opening is 4/05/22. So glad, after following your instructions I am now almost pain free and off painkillers. Thank you so much again. 😀God bless!
That’s fantastic!
Thank You!!!
Thanks for watching!
This helped me so much! Thank you sir!!
Thanks!
Thank you, Gary, for supporting the channel! - Dr. Rowe -
Thank you so much! Your excersises do miracles for my lower back!
Glad to hear you're getting relief, and thanks so much for watching!
I just found you and did the exercises you suggested. I cannot believe the relief I received from my sciatica pain with just a few repetitions. Thank you so much for your tutorials.
oh wow - THANK YOU. Those felt amazing!
Thank you
Thanks so much for watching!
Thank you very much 🙏🙏🙏
Thanks for watching!
Thank you ❤
Thanks for watching!
Just want to say that aside from the brilliant content, I am really impressed by the fact that you are more focused on helping many people than on trying to make a buck off your extremely effective techniques with VHS tapes or ebooks or pay walls. You're following in the tradition of the best sort of healers and I hope you find a lot of well-deserved satisfaction in that.
Thanks for the kind words, and thanks for watching!
Thank you so much
Thanks so much for watching!
Thank you Doc. I’m watching you .
Glad to hear that, and I hope these exercises help you for a long time to come!
I can't express how grateful I feel about your effort in these videos.
Thank you.
Happy to help, and thanks for watching!
Wow thank you so much sir ❗️
Thanks for watching!
Thank you. ❤️
Thanks so much for watching!
Thankyou
Thanks for watching!
thank you for this!
Thanks for watching!
THANK YOU 🥰!!!!! The way you kept your instructions simple, practical, easy to understand was most helpful. I liked that you didn't use a bunch of overly technical terms to highlight your knowledge base, I got so much more from the calm, clear, concise still professional manner in which you articulated everything. Even offering practical suggestions for substitutions ie broomstick or stairs instead of pushing to purchase yet another tool, thank you for your expertise! Thank you greatly for this video! (I've been coping through horrible upper back pain the result of my bra size climbing past a triple-D and I'm barely 5'4. I found yoga to be more helpful than expensive bra's but couldn't quite get more beneficial deep stretches comfortable for my upper back. The doorway stretch in this video proved very beneficial towards relief!) Thank you a bunch
Thanks, and glad you’re getting relief!
Exactly what I need for my back! Keep educating us. Thank you.
Will do, and thanks for watching!
You are great Doctor ❤️
Well thank you, and thanks for watching!
I didn't want to do stretches on the ground anymore so I ended up finding this video. Turned out to be really helpful, thanks!
Glad you found the video, and thanks for watching!
Excellent, thank you!
Thanks so much for watching!
Thank you so much. Very helpful information.
Glad it was helpful! Thanks for watching too.
This video is perfect I’m doing it every morning before work. Good job carnal. I’m subscribing 💪
Exceptional Information!! Thanks so Much!!!
Thanks for watching!
Thank you so much! You are by far the most innovative therapist I have seen. I only wish you were local (Boulder) so I could see you in person.
Thank you, and hopefully I'll make it back to CO soon!
Have you done a video addressing spinal stenosis?
thank you for everything you do. your videos have helped me so much, your the real deal!
Glad you found this channel and the exercises are helping you!
Thank you so much it’s really helpful
Glad it helped!
Thank you! I feel better!
Glad to hear that!
Thanks Dr. Rowe. These felt great. TFS
Thanks so much for watching!
I have lower back pain today from lifting heavy stuff from the floor.its happen to me often because im not bending properly (I'm mail carrier).I look up how to heal back pain and your video shows up after follow your instructions 20 mins later I feel better and can bend over without pain.Thank you so much!!
I love it, thanks for all 🙏🙏
Thanks for watching!
The fact u put a link on the short so we could save this. Just amazing and thank you!
Happy to help, and I hope the other exercises in this video help you too!
Amazing
Thanks so much for watching!
Thank you for this video. Much appreciated thanks
Thanks for watching!
Always introducing amazing stretches, thank you .
Happy to help, and thanks for watching!
THX DOC
Hope the exercises help, and thanks for watching!
Thank you very useful
Glad it was helpful! Thanks for watching too.
Thanks a lot for the step by step instructions. These exercises are very helpful.
Glad it was helpful!
This is great. Thank you!
Thanks for watching!
Great routine thanks 👍
Thanks for watching!
Really helped when I woke up with extreme lower back pain a few days ago. First few stretches did the trick loosening it all up/ then going for a walk helped me j too. Thanks again for you advice!
Glad the exercises are helping you!
You turned up in the Nick of time, that really helped. Thanks
Glad the exercises are helping you, and thanks for watching!
Cool concept
Hope the exercises help!
Goat UA-camr. Many thanks doc!
Thanks for watching!
Sir I’d love to give you high five and a thank you. (Since I’m in a whole different country, here’s a virtual one from me!!) 👋👋👋
Hello and thanks for watching!
Thank you! It helped 😄
Glad it helped! Thanks for watching too.
Hello I'm a trucker just found your page on tiktok ill be goin thru your videos when I get the time looking for feet, neck and shoulder exercises and also sciatica pain thanks for teaching all these self help videos
Hello, and here's one for sciatica: ua-cam.com/video/yxqbP-8nL-0/v-deo.html
@@DrRowe thank you soo much
Great video,helping me with my lower back ache due to driving, keep up the fantastic work!!
Glad it helped, and will do!
Nice, quick and useful self stretching exercises for a big relief of the back pain . Thanks doctor 👍👍👍🌹🌹
Glad it was helpful! Thanks for watching too.
Thank you so much for sharing. This is very helpful. Much blessings to you. 🙌🏻
Glad it's helping you, and thanks for watching!
@@DrRowe You're welcome. 😃
Those thread the needle moves really got my shoulders! 🤯
It’s a great exercise for sure. Thanks so much for watching!
❤ merci , merci bisou bonne journée à vous Monsieur
Thanks for watching!
Oh fantastic I can do this during my break at work! Also that last exercise hit the painful spot in my right lower back perfectly ✔️👍thank you!
Thanks for watching!
Thank you so much doctor, I do these exercises in warm water in the swimming pool every other day and I feel a great relief which holds for a longer time besides feeling younger and more flexible…thank you again 🙏🌹
That's a great idea!
@@DrRowe yup exactly 👍 and thank you for motivating and inspiring me ✌🏻
ABSOLUTE KING OF SPINE CARE THANK YOUN! LOVING THIS 😩💐💗🥰💗🥰
Thanks so much for watching!
I just watched your short… about spine compression reliever on the door… it felt good to do it.
I have radiculopathy and often spinal fatigue after clicks and pops of pressure releasing without promotion or force. I can either have such reliefs or the opposite and have a horrific migraine when it pops and releases.
Water is my bestie but I THINK I’m getting spinal fatigue!
This door exercise was a good ☝️ . Are there any more like this using the door?
I offer use doorframes to stretch tummy and decompress lower back. Was like gold to find this video today via the short u uploaded.
you are a star 💫
Well thank you, and thanks for watching!
Thank you so much good sir!!!😊 Am now subscribed so thank you for that as well.
Thanks so much for the sub, I appreciate that!
I appreciate this video, since i cannot get down on the floor I am hopeful I can do these and relief
Hope the exercises help!
Tremendous!
Thanks for watching!
I had a hip replacement 2 years ago at 59. I have degenerative disc disease and chronic low back pain, I think I can do most of these because they don’t put my hip in a position where it would pop out so thank you.
Dont know why this popped up. Magic of the algorithm? In any case, I NEEDED IT. Thank you!
Hope the exercises help you for a long time to come!
Amazing, my form on deadlifts was not so good and my lower back made me unable to stand let alone walk. Within a half hour I am walking around pretty good with only a slight discomfort!!!!! Subscribed!!!!
Glad you're getting relief, and thanks for the sub!
Wow I have really appreciate your patience and support to as.
Happy to help, and thanks for watching!
I have been for work and I was feeling my back and I just joined you for the exercise am now feeling good again. thanks so much for being there for people like me.
Oh, my gosh!! This just changed my life!!
Glad you found the video, and thanks for watching!
i just did ballerina and i noticed a lot of relief in the lower back pain that has been there for YEARS
i am going to use your channel for bettering my life subscribed!
if there is a way i can donate anyway, please let me know!
You're more than welcome to use the 'super thanks' feature on this video to donate. I appreciate it and thanks for the sub!
Thankyou so much may Allah grant you tranquillity
Thank you, and thanks for watching!
Thank you for your help you have fixed my trapped back muscle that I have had for 9 weeks !!!!!’ In 30 mins of exercises omg thank you sir.
Subbed ages ago but missed this one
I watched your vid a few times to throw you add help and views and hit like . Thank you sir phew I slept like a baby !! For the first time in weeks !
Wonderful to hear you’re getting relief, and thanks again for watching!
@@DrRowe I’m a carpenter and joiner by trade I know I use my right side 900 times a day more than my left side ie hands .
Using drills and cutting etc and it just seized one day and it just would not budge. Keep up the good work and I have already told a few chippy friends to .
we all suffer at times on site from bad backs . It’s hard to use both side equal at work it’s just how it is in the trades .
Thank again mate take care 👊🏿
3D hip flexor with arms turned hit the spot
These exercises really helped, and made me realize that my left ankle needs work!
check out: ua-cam.com/video/YtM3sLxVxQc/v-deo.html
👌🔯本片皆為#站姿 下的運動
1.🌹站姿不靠牆#腰方肌筋膜
拉伸
00:53 將痠痛側的腿直腿跨越中線前置對側斜前方, 足底貼平地面, 足趾指向正前方，健側手插[骨盆外緣]( 而非較上方的腰際) , 用該手把骨盆在冠狀面推向患側], 同時揚舉起患側上臂過頭, 患側手肘保持以屈曲90度姿, 在冠狀面, 朝健側延伸手臂和手到最大程度側傾, 做#腰方肌筋膜 的拉伸。如果操作正確, 應在身體#側邊肋骨下緣和骨盆側面上緣#之間的 肌筋膜有牽拉繃緊感。
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2.🌹02:14 站姿做#後背 拉伸
下述A與B兩式的#雙足皆頂抵在門框底做穩定。皆須利用門框做。
💐#A.收下巴，上肢向前在前方較遠段相交叉，並用雙手勾住門框於下巴以上高度，固定好後, 2:34身體再緩緩向#後下方垂降至上肢和膝皆打直的狀態，讓重力拽著身體，而使#後背含下背處產生拉伸。
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💐#B.站姿#Mckenzie式 做#腰椎盤復位運動
2:51 雙手叉在骨盆(不是腰) 兩側，大拇指放臀後上方近骨盆的骨緣，3:10 用大姆指將骨盆和髖向前推，貼在門框上，然後將腹部和前胸與前肩向後作動離開門框。
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3.🌹站姿#髖屈肌群 拉伸 (身體前方須有一#高度及膝的水平面 讓一腳登踏)
04:17 影片中做左側的拉伸:
💐#A. 04:52 受拉伸側膝全程打直, 另側腳踏在ㄧ較高且穩定平面，起始時該膝彎90度、上半身保持垂直於地面,雙手置骨盆外後方施力向前, 而將骨盆平行地面向前推移, 全程受拉伸側的膝打直且收好腹部, 不使腹向前凸出。
💐#B. 05:36 在原起始姿下如影片示, 再做上半身#旋轉 身體 到盡頭的拉伸。
💐#C. 06:14 在原起始姿下如影片示, 做#側傾
上半身 到盡頭拉伸。
########################
4.🌹07:06 站姿拉伸並鬆動#上背和中背的胸椎關節。(須有一牆面)
💐#A站離牆面約一臂距,雙上肢打直前伸過頭, 掌置牆面固定。收小腹, 下巴後收,把身體重量放腳跟， 屈髖、小腿略前傾, 臀向斜後方降下，做類似微深蹲到盡頭, 胸朝前下方降壓, 則過程中逐漸可感自上而至中背深處有拉伸感。在盡頭狀態下,意念集中將前胸壓向前下方(壁面的底部) 。
💐#B 8:18 接著可將雙上肢依序分別改向左或右固定在壁面做如上的後續拉伸較側邊的背。
💐#C 先將雙手舉更高些固定在牆面, 後續如#A步驟:收小腹, 下巴後收,把身體重量放腳跟， 屈髖、小腿略前傾, 臀向斜後方降下，做類似微深蹲到盡頭, 胸朝前下方降壓到定位後, #將一上肢脫離牆面肘彎90度、#上臂前置90度後, 開始以該上肢做引導, 帶著頭和上半身向左和向右作#頸和胸椎節段的旋轉運動。
謝謝。🙂
❤️❤️❤️
Hi! Doc
Hello, and thanks for watching!
Hi, could we please have a video for exercises helping for groin strain/ adductor pain? Thank you.
Check out: ua-cam.com/video/6sLC_x1tUT0/v-deo.html
Dr. Rowe's Breaktime Back Stretch 😀
(So glad you understand)
je prefere le dernier exercice
Do u have any for strengthening core muscles? I like hip hike n it feels like it strengthens lower back too
Check out: ua-cam.com/video/uS1NXFWyhc0/v-deo.html
I have a suggestion, from today you suggest basics muscle warm-ups before teaching any stretching. Don't just straight go to stretching. A basic jogging/ walking for few minutes , jumping jacks (careful if have lower back pain) , etc. till your muscles heat up , then perform stretching . So you do some form of dynamic warm-ups before making people to perform any stretching videos, don't exclude it.
I once lightly stretched my legs,not super deep , without warming up then I had problem in the leg for next 7-10 days.
Thanks for uploading Tom Cruise of spinecare industry. 🌹🌹🌹
Thanks for the suggestion, Iceman 😎
Do you have a print out of your exercises?
Feels like these exercises release the hip more than stretch the lower back.
on the thread the needle exercise how far down should u bend the knees, cuz i could go far but idk if thats too far or not
When you perform the step excercise, do you bend the knee on the supporting leg at all? I couldn't keep mine straight
My spine is dislocated from -L3 through L5 has been for over 20 years. I have M.S. and legion around the area so no Neuro surgeon will operate. I can walk but after about 1 to 2 min standing I'm in alot of pain. Any suggestions?
Hi Doc, I have lumbar stenosis on my right side and scoliosis on the same side and because of pain on the right I am leaning more on the left side and my posture is no good, which of the standing exercise suited for me
All?
1st to comment.
I think someone beat you to the punch 🙂
In fact it was three people, and the actual first by 8 entire minutes. Also interesting to note, the first commenter didn't even comment "fIRsT!"
😊😊😊
Thanks for watching!
This is good for sciatica, doc?
Check out: ua-cam.com/video/Oi7NwVX_jRQ/v-deo.html
2:40 5:40
How do you have your perfect northern accent mastered and yet you’re able to remember your entire script perfectly? The ‘break time back stretch’ may be great to do, but I don’t think many of our companies’ HR departments will be happy 🤭
I feel like my clavicle as it is out of the place. When I rotate my shoulder the bones sound crack. I fell pain in that place too.