How To Fix Chronic Low Back Pain || Simple Lower Back Stretches
Вставка
- Опубліковано 1 лип 2024
- 📖 Beat Your Low Back Pain eBook
My Ultimate Guide To Lower Back Pain (Includes Stretches & Exercises)
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📖 My FREE eBook
"Path To Recovery - Understanding and Taming Your Pain"
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TIMESTAMPS
00:00 Intro
00:33 Muscles that are involved
02:01 Hanging from a bar
03:17 Cat and Cow from Yoga.
04:49 Hip stretches (more specifically for the Gluteus Minimus, Medius and Maximus)
07:36 Hamstring Stretches.
08:41 Closing thoughts
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Our osteopath Ashley Ridout gives his opinion on why people develop chronic low back pain and he gives you the exercises that he finds to be the most effective in fixing these issues.
Ashley believes that most people he sees have chronic low back pain because they develop tightness in the muscles around the lower back, hips and hamstrings.
This tightness prevents many people from functioning correctly and instead makes them over work their lower backs causing more chronic tightness and low back pain.
In order to fix the lower back pain you need to loosen up the hips, glutes and hamstrings as well as focussing on the lower back.
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
My physio basically gave me exactly all the same exercises. This is some quality content right here..
Thank you so much Karl! I'm glad you found the information helpful. Best wishes, Ashley.
Did u recover
Imagine being 15 and watching this😂😂😂
Mee 😭
@@kur7a literally same, why yall gotta call me out bahahah
Yea I’m 14 it hurts
I’m 17 lol
*Cough cough* 17...
My lower back just recently started to annoy me.
I'm 35, I did these stretches, helped so much straight away. Thanks for the vid man. I appreciate it
I'm so glad to hear the video was helpful. How are you now? Please do let me know. Best wishes, Ashley.
@@PrecisionWellbeing I'm absolutely fine. I think it was the change of life. I was active but when lockdown happened I was on zoom sat down for 8 hours a day. Effected my lower back.
All good now.
Just what I was looking for simple straightforward stretches for chronic back soreness
You're most welcome! I'm glad you found the video insightful. Do let me know how you progress. Best wishes, Ashley.
You just saved my life.
U r alright now?
@7 yar old sounds like a cobra stretch
You're most welcome! I'm glad you found the video helpful. Best wishes, Ashley.
I’m sorry for everyone who is watching this, I’ve been sick for about four years now and it began to affect my study and my life in general, non of us deserves to feel this pain, I hope we all can get rid of that pain
My sentiments exactly @Saran Nie . Thanks for the comment. I'm sorry to hear you have chronic back pain. Have you got it diagnosed already? Best wishes, Ashley.
@@PrecisionWellbeing yes I’m diagnosed with nerves inflammation 😞
Sorry to hear that. Are you getting better?
Question. I'm really bad, I can only walk with help. My lower back hurts a lot. My question is can I do those exercises two or three times a day?
@@Osiel640 I was doing them few weeks ago and they were really helping, just need to be repeated multiple times a day, hope you get well soon ❤️🩹
I appreciate that you explain the reason for each exercise, and what it does. Helps to keep me motivated to do the exercises regularly.
You are most welcome Rosemary. Really happy to hear that the video has been helpful and that you have been doing the exercises. Please keep me posted on how it goes. Best wishes, Ashley.
Boy! Tried all your low back on your video you displayed, and it did wonders for my lower back pain 🤝❤️👍🏼
Did this twice today and feel a difference already. He explains everything so thoroughly! Thank you 😊
You're most welcome! I'm glad you found the video insightful. Wishing you a speedy recovery. Best wishes, Ashley.
I’ve been in pain for weeks. Just the hanging from bar eliminated the pain. Thanks so much for sharing.
You're most welcome. I'm so glad you found the video helpful. Please let me know if you try any of the stretches. Best wishes, Ashley,
Thank you so much!!! You saved me today. I was dying from a lower back pain today in the office. These exercises did a great job, gave me an instant relief. Thank you a million time.
You're absolutely welcome! I'm really glad to hear the stretches were helpful. For the best results, try to ensure you perform them on a daily basis. Please do let me know how you progress. Best wishes, Ashley.
Awesome tips, they were very helpful and took most of the pain away, thanks so much ! 👍
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Thank you so much for sharing the back exercise. It helped relieve my lower lumbar pain. I've seen my M.D. and Rx P.T. but very expensive when I don't have insurance coverage. You help a lot of people like me who are suffering from back pain.
Take care and God bless.😇❤
Thank you the pain ive been feeling for weeks is now getting better.
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
hi Precision Wellbeing Group, just found this useful video, wel-explained the details. Just want to thank you for the great work and look forward to your new videos.
Thank you so much I'm glad you found it helpful! I also have another lower back pain video that you might find helpful too (ua-cam.com/video/DY4lqOkXQtY/v-deo.html ). I hope that helps. Best wishes, Ashley
Not only are you easy on the eyes but you’re knowledgeable and understanding as well. I believe I strained my back doing hamstring stretches with my back lurched forward 🤦🏻♀️ Will do the slight leg bend from now on!
Thank you so much! I'm glad the video was informative and helpful. Please do let me know you get on. Best wishes, Ashley.
Professional, practical and informative. Thanks for sharing.
You're most welcome Venkatesh! Glad you found the video valuable. Let me know if you try out any of the stretches. Best wishes, Ashley.
Thank you! Awesome vid and stretches!
You're welcome! Glad they helped. Best wishes, Ashley.
That was so helpful - thank you. Also, the tip about doing it every day but for just a few minutes is so doable
Hi Anna,
You're most welcome. I really try to provide simple and actionable solutions as much as I can. I hope the exercises helped. Best wishes, Ashley.
I accidentally threw my back out, helping my father build something in the backyard-this happened in April 2020 and I STILL have really bad lower back pain. I’m gonna do these a couple times and come back to see how much it helped!!
Haven't been able to comfortably rest my leg left crossed for years now, always bugged me until following this video . Thanks man! really helped.
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
This is amazing video.
For everyone one who is suffering for lower
Back pain.
Thank you so much Babul! I'm glad you found the video helpful. Please feel free to subscribe to my channel if you haven't already for more content on a variety of body pains. Best wishes, Ashley.
Added to my favorite videos. I currently have numb putter toes on my left side, almost can't walk or walk as I'm an electrician. Hoping these exercises will help! Shame you don't have more subs or views. One of the bet videos I've found yet!
Hey Daniel, thanks for the lovely comment. I really hope the stretches help. Just do them daily and be consistent. You won't see changes immediately but after a couple of weeks you should see a positive difference. Do feel free to message me if you need help. Cheers, Ashley
JESSICA
Brilliant exercises that actually work... thank u 🙏😘
Hi Heidi,
Glad to hear the exercises were helpful in your case. Wishing you a speedy recovery! Best wishes, Ashley.
My back in general has been extremely tight for years. Foam rolling with a lacrosse ball has improved my upper up back greatly. Now I'll focus the lacrosse ball on my QL, TFl with strengthening. and stretching
Watch the video before this. I have severe lower back back from car accidents originally. I'm 57 female. My back has become worse because I stopped taking anti inflammation for months. So it's made it worse. I just started taking Aleve. So now I can start strengthening my back and other areas in in body . Thank you for your information to see if it helps. I'm excited to see if I feel better. Great videos.
Hi Faith,
So sorry to hear about your accident. I'm glad you found the video helpful. Please do keep me posted on your progress. Wishing you a speedy recovery! Best wishes, Ashley.
Thanks so much for the great info! The stretch while sitting on the edge of the chair and pulling the knee up at 6:02 made my lower back feel better after 2 sets. A million thanks to you!
You're most welcome. That's really great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Thank you for helping me understand I now realise where my pain is coming from following a fall on my but on the ice two weeks again, I am now in stage one , it really helps you to deal with pain once you know where it is coming from thank you so much 😊
Hi Ann,
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.
I've been suffering with serious bad lower back pain this last week. I just woke up like it. I haven't been horse riding for months, I've not hurt my back in anyway.... I've struggled picking my little one up and hurts to walk up and down the stairs and to do day to day tasks. With the restrictions happening and christmas nowhere is open so I can't see a chariopracture. So watched this video and did the first couple of exercises and oh my goodness! I wished I did this sooner!!! The pain isn't completely gone as feeling a little achy but so much better than what it was! Thank you so much for making this video.
I watched the most common lower back pain video to see how I was exactly feeling the pain to try and treat it as best as I can without hurting anywhere else and touch wood it's worked.
THANK YOU!! You've literally saved my back :D
You're absolutely welcome! I'm so glad to hear the stretches have worked so well for you! Kudos on watching the causes of lower back pain video; I'd like to believe it has given you a good understanding on root cause and best course of action towards recovery. Definitely a step in the right direction. Please do loop me in on your progress so far. Best wishes, Ashley.
Thank you. Those stretches really helps with the pain.
You're most welcome. I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
This video is a life saver. I am so thankful I came across your videos. I will definitely implement these stretches/exercises in my daily routine 😃 ✅
You're most welcome! I'm glad you enjoyed the video. Please let me know if they helped. Best wishes, Ashley.
Im having extreme lower back pain a 10 to 12 ...it's been five days & was getting better then got unbearable can hardly walk.. only release is standing in one position or laying down on my back or side . when I try to change position I have severe pain....I'm 67 & had disk surgery when I was 35 ..no pain down my leg.. please help..
Thank you for this explanation of what causes back pain. The skeleton. helps visually connect what you are referencing and explaining. This is helpful and useful information.
Hi Harvey, You are most welcome. Glad to hear that the video has brought some insight to your lower back pain. Have you tried any of the stretches? Please keep me posted on your progress. Best wishes, Ashley.
Best video on lower back pain ! Advice is awesome and better than all the others i have seen so far. My back pain of 4+ years relieved to great extent by the hip and hamstring stretches.
Hi Shirish,
That's absolutely great to hear! Thank you so much! I'm glad the video was helpful. Please do keep me posted on your progress. Best wishes, Ashley.
@@PrecisionWellbeing , I have pain in left side of all these body parts - lower back + shoulder blade, upper neck and wrist. Pain starts either in shoulder or lower back and then in a day or two it starts in the other parts. I have tried bridge exercises 3 years ago and it completely fixed it but it does not work anymore, thoracic stretches worked around 1 year ago and now both of these do not help. Hip and side stretches are helping but only temporarily. The pain again comes back even without any strenuous activity. The stretches in this video have helped in lowering the pain in lower back to great extent but still the left side shoulder blade and neck pain persists.Any suggestions ?
It's absolutely stunning, m seeing the results from first day, cheers
That's absolutely great Rajeev! Glad to hear the exercises are helping with your back pain. Please do keep me posted on your progress. Best wishes, Ashley.
Very well informed sir you keep guiding as your information will reduce the pain of many people 😊
Hi Yogesh, glad to hear the info was helpful. Have you tried any of the stretches yet? Please let me know. Best wishes, Ashley.
Thank you SO much for this video!! You're a life saver!
You're most welcome! I'm glad you found the video insightful. I hope your back is doing better now. Best wishes, Ashley.
These exercises really help me with my lower back issues thank u very much!!!
Hi Wilfred,
You're most welcome! Glad to hear they are helping. Wishing you a speedy recovery! Best wishes, Ashley.
I like explanations. It makes my exercises more meaningful. Thank you so much.
I'm so glad to hear you found the video informative Anna! You're absolutely welcome! Please do keep me posted on your progress. Best wishes, Ashley.
Nice Explanation. Thanks
The best video I ever watched for back pain 😍👍🏼👍🏼
This is such a great help..thanks a lot
Hi Lorraine,
You're most welcome! So glad you found the video insightful. Let me know how it goes with the exercises. Best wishes, Ashley.
Amazing. Helped so much
You're most welcome Kodak K! Happy to be of assistance. Best wishes, Ashley.
SIR YOU ARE AMAZING
I Wish I had you 13 years ago (when i was 20 years old)
I was hit by a drunk driver & wasn't wearing a seat belt
Accident
caused lower bulging discs and torn ligament...
The therapy I had was a tense unit 3 times a week, ended up getting acupuncture, epidural shots, cortisone shots, which didn't relieve any pain & i ultimately was given opioids
Causing dependency/ addiction.
That accident became a longer recovery process then it should have.
I know I'm not the only 1 who lived this kind of chapter in my life.
Sorry for rambling...
Thank you
Wow I connect with you on so many levels. I was hit by an elderly woman on my motorcycle cracking 3 vertebrae in my lower spine. Afterwards I dealt with drug addiction and never knowing if this pain will go away. After this first stretching session I already feel relief and will continue to watch this video!
Thank you so much for sharing your struggles with lower back pains. So sorry to hear about you accident. I imagine there are a number of other people who went through a similar incident. I am however glad to hear that the exercises have had a positive effect on your back. Please keep me posted on your recovery journey. Wishing you a smooth recovery from the PWG family! Best wishes, Ashley.
Thank you very much! I'm in construction and this was very helpful
Hi Nathan,
You're most welcome! Glad to hear the video was informative. Best wishes, Ashley.
Thank you for this valuable insight
You are very welcome. I hope you found the video helpful. Best wishes, Ashley.
Thank you Ashley - your thorough instructions and calm advice have been so helpful. The shoulder stretches have turned my shoulder pain around! I have a bone spur in my right hip that makes it harder to do any of the stretches. The hip has a small range of motion. Will consistently practicing the stretches eventually loosen that hip, or would they cause problems down the line?
Thank you for this video, very helpful to me, i will definitely try all this stretching exercises
You're most welcome! I'm so glad to hear the video was helpful. Please keep me posted on your progress. Best wishes, Ashley.
it helped a lot, thanks. just need to keep consistency but there is an instant relief
You are most welcome! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
My back hurts when I’m standing for to long. I have to sit or move a certain way, until the pain is gone. And I’m only 33
Hi Rez, I'm so sorry to hear about your struggles with lower back pain. Have you tried any of the stretches yet? Please do let me know how you progress. Best wishes, Ashley.
Yo I’m only 15🥲
@@kourtneynzloijjimmcveigh1924 same
same but Im 15, and its not like I fold myself up every time I sit down, I have pretty good posture but it huuuuuuurts
Try 14 🥲
Thank you very much for your demonstrations and k nowledges shared in the priceless video. I am now aware of the causes of back aches. I have actually started your exercises and boy ! I am feeling the differences of already healing. Thank you...You are phenomenal. ...
You're most welcome Sham! I'm glad the video proved helpful. Best wishes, Ashley.
This has helped me tremendously. Thank you!
How r u now
@@loveshore4721 I continue to stretch twice daily. (Usually) I also see a chiropractor on a weekly schedule. I'm doing much better. The sciatica lessened over a period of 2 weeks. I get twinges of it, if I don't stretch regularly.
You're most welcome! I hope you're progressing well. Please let me know. Best wishes, Ashley.
Thank you for the video! You really saved me!
You're most welcome @LoGiannis! Happy to be of assistance. Best wishes, Ashley.
Very cool, all the best, thank you!
You are most welcome. I do hope that the video has been helpful. Best wishes, Ashley.
Thank you. You are save my life 🙏🙏🙏
You're most welcome! Glad to hear this helped. Best wishes, Ashley!
You are the best. I have exactly pain and tightness you mentioned. Thank you so much for the explanation and stretches
You're most welcome Dina! Please keep me posted on your progress. Best wishes, Ashley.
Ohhhhhhh my bro, you are a genius.
Thank you very very much.
God bless you.👏
You're most welcome! I'm glad you found the video insightful. Wishing you a quick recovery. God bless you too! Best wishes, Ashley.
Wow I came in to work with a really annoying lower back pain and the sitting down leg crossing exercise works soooo good 😌 it’s fees so much better I’ll be repeating all of this exercises Daily
Hi George,
That's absolutely great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
It worked well for me. Thanks❤️
That's great to hear @Maaz Mubeen! You're most welcome! I hope you continue to make improvements! Best wishes, Ashley.
Wonderful results after doing them
Thanks dr
You're most welcome Abdallah! I hope you continue to make good progress. Best wishes, Ashley.
Excruciating pain....already had an op. Will try these excercises...Thank you very much.
You're most welcome Carol! I'm so sorry to hear about your struggles with lower back pain. Please do let me know which stretches are most helpful. Wishing you a speedy recovery from the PWG family. Best wishes, Ashley.
Thank you 5 million times OMG!
You're most welcome! I hope it helped. Best wishes, Ashley.
Excellent videos and completely explained where pain is coming from
Thank you so much! Glad to hear the video was informative. Best wishes, Ashley.
Good info. Thanks
You're welcome. I hope it helped. Best wishes, Ashley.
Just got a new subscriber 💙 thanks for saving my life!
You're most welcome to the PWG family! :-)
Best wishes, Ashley.
Can't thank you enough! Cheers 🙌🌹
You're most welcome! :-) I hope it helped. Best wishes, Ashley.
شكرا لك
كنت فى حاجه الى تلك التمارين ظهرى يؤلمني منذ يومان ... حالا اقوم بعمل التمارين
شكرا لمجهوداتك ⚘
الحمد لله
⚘
Woww u r super
I have chronic back pain since 15 years n this looks like it's strengthens my back
Oh no 15 years
Thank you so much! I'm sorry to hear about your long-term back pains. How is your back doing so far? Wishing you a speedy recovery form the PWG family. Best wishes, Ashley.
Thank you very much for this trips I will start immediately God bless you
You are most welcome. Glad to hear that the video is helpful. Looking forward to hearing about your progress. Please keep me posted. Best wishes, Ashley.
Thank you so much. I hurt my back yesterday and I found these exercises helped alleviate the pain in my lower back. I'll try these everyday and then later let you know the progress.
Heloo
How are things , update on back pain if any ?
@@nicky77uk1 these helped the first few days were rough but it got better the more I did them. After the pain was gone there were times that I didn't do them cause I'm lazy and didn't always feel like doing them. But when I feel tightness in my lower back or pain, then I do these. It's my go-to now, I do them more regularly but not always.
You're most welcome! I'm glad you found the video helpful. How is you back doing so far? Best wishes, Ashley.
@@PrecisionWellbeing it's doing much much better, thank you for taking the time to post this video.
Thanks for this.
You're most welcome! I hope it helped. Best wishes, Ashley.
Thanks. for the lower back stretches.
You're welcome. Happy to know the exercises are helping. Best Wishes, Ashley.
Thanks for that man!
I love you
You're most welcome. I hope it helped. Best wishes, Ashley.
Your vids are really helpful. 👌
Thank you so much! Glad to hear you found the video informative. Best wishes, Ashley.
sure appreciate these exercises, thank you
You're so welcome! Glad to hear that. I do hope that they exercises have been helpful. Best wishes, Ashley.
@@PrecisionWellbeing they are really helpful, my lower back pain has been eased and I'm trying to incorporate them to my everday routine
Thank You for sharing your facts. I’m going to follow you advice and there’s stretches everyday thank you
You're welcome, Lystra! Let me know how you get on. Best wishes, Ashley
You saved another life here. I feel better already
Hi Kope,
Glad to hear this! Please do let me know how you're fairing so far. Best wishes, Ashley.
Thank you! It helped a lot. I was really tight
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
I have been avoiding my back pain for years. ugh. I'm going to focus on getting more flexible. Thanks for sharing.
Hi Kylie,
You're most welcome! Glad to hear you're getting back on the fitness train. Wishing you a smooth recovery. Best wishes, Ashley.
Great work
Thank you! I hope it helped. Best wishes, Ashley.
Thank you!!👏🏼👏🏼
You're so welcome! Best wishes, Ashley.
thank u so much!!
You're most welcome! I'm glad you found the video insightful. Best wishes, Ashley.
gracias, tenia 3 años con dolor lumbar, no se porque no vi estos videos antes, espero ver mas tecnicas para la espalda superior o dorsal
Thank you so much Sir
You're most welcome! I hope it helped. Best wishes, Ashley.
Thanks very useful video
You're most welcome! I'm glad you found the video insightful. Best wishes, Ashley.
Many thanks.
Thank you so much! Glad to hear the video was informative. Best wishes, Ashley.
It worked! Oh my god thank you so much!
That's great to hear! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Thankyou .Tried these and it did offer some relief.Interesting that weakness causes the pain too.
You're welcome! That's great to hear. I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
I am watching again and again so good exercise
Thank you so much! Glad to hear the video was helpful. Best wishes, Ashley.
Thanks for great video.
Should i keep on stretching even after i will strengthen the lower back muscles?
Awesome thanks for that
You are most welcome Kerry. I do hope that the video has been helpful. Best wishes, Ashley.
Thank you!
You're welcome! I hope it helped. Best wishes, Ashley
thank you so much
You're most welcome Crissie! I hope it helped. Let me know. Best wishes, Ashley.
Thank you good sir.
You're most welcome! Best wishes, Ashley.
My physio just puts the machine on the back vibrating the back and then a few spine corrections and sends me off... this gives a good explanation on how to do and what to expect.
Thank you so much! Glad you found the video helpful. Do let me know how it goes with the exercises. Best wishes, Ashley.
Thank u very much the dead hangs and cat and cow is certainly helping me with pain and inflammation I even have more range of motion I been suffering from L4&5 bulging dics. I'm surprised at how fast it's working for me
You're most welcome! It's great to hear the stretches are helping you! I hope you continue to make improvements. Let me know how you get on. Best wishes, Ashley.
Good progressive stretches. Good form throughout.
Thank you! I'm glad you found the exercises helpful. Have you tried any so far? Let me know. Best wishes, Ashley
The bent knee hamstring variation is amazing, I’ve had tight hams my whole life and never really managed to stretch them properly until this tip. Thank you!!
You're most welcome! I'm glad the stretches were effective. How are your fairing so far? Best wishes, Ashley.
THANK YOU VERY MUCH
You're so welcome! I hope it helped. Best wishes, Ashley.
thank you soo much
You are most welcome Simza. Hope that the video was helpful. Best wishes, Ashley.
thank you very much
You're absolutely welcome! I hope it helped. Best wishes, Ashley.
That last stretch , wow best stretch I ever did no lie
You're most welcome! I'm glad you found the video insightful. How is your back so far? Best wishes, Ashley.
@@PrecisionWellbeing the pain literally only goes away when I do this stretch, your a god!!!
So glad to hear they helped! :) Wishing you a speedy recovery from all of us at PWG. Best wishes, Ashley.