Hey everybody it’s Doctor Jo, and today
I’m going to show you the top seven ways to relieve low back pain. I’m going to
show you some lying down, sitting in a chair, and even standing up. so let’s get
started. So let’s start with lying down, but
before we get started, if you haven’t already subscribed, make sure you click
on the button down there, and if you’d like notifications for all of my videos
don’t forget to ring that Bell! all right let’s lie down. so the first exercise is
going to be a pelvic tilt. with the pelvic tilts, it’s not a big movement but
you’re really working all the muscles in your trunk and in your core to activate
them together and to contract together. this is a great way to help relieve back
pain. so with a pelvic tilt, when you’re lying down with your knees propped up is
what you want to do. you usually have a little curve in your back there. what you
want to do is get rid of that curve. so you’re flattening out that back. this is
sometimes hard to get and until you get it and then it’s easy to do, but I tell
people sometimes if you’re having a hard time figuring out how to rotate that
pelvis doing that pelvic tilt, and flatten out that back, slide your hands
into that curve and then push down into it because you want to use the muscles
back here. not squeezing here to get it down, but those back muscles pushing down
just to get that pelvic rotated. so get that rotation and hold it for about
three to five seconds and then relax. so as you see it’s not a big movement, but
it’s really recruiting all those muscles there. so just hold three to five seconds
relax and do about ten of those. it doesn’t have to be a lot, but it’s really
effective and that’s really going to help that low back pain. once you do that,
then you’re gonna go into a bridge. bridging is another one where it’s
working all of those muscles, but you need to do it correctly and you need to
do a slow controlled movement. so I usually tell people do one segment of a
time, at a time, of your spine. so not just going up and down like this, which is a
bridge, but using each segment of you’re back to control it and go up. so
it’s really you can do it smoothly you don’t have to do segment segment segment,
but you want to roll up and roll down. and so coming up and you just want to
get about level you don’t have to arch all the way up because then that’s going
to hurt your back a little bit, and then nice and slow coming back down.
so again just starting off with about ten of these. you don’t have to do a
whole lot if you’re having some low back pain it might be a little uncomfortable
to start with, but once you get those muscles moving it should actually feel
pretty good after you do three or four. so if you can get to ten that’s great, if
you can’t do like two sets of five .so now we’re gonna do sitting in a chair. so
another way to relieve low back pain when you’re sitting is to use a cushion.
the folks at Dr. Backk sent me their orthopedic seat cushion, and it’s really
great to use a cushion when you’re sitting especially if you’re sitting for
long periods. and that could be at your chair at work, it could be sitting in a
car for long periods, if you happen to be wheelchair-bound using a cushion in your
wheelchair is really important, and you can even take them on flights if you
know you’re going to be on a plane for a really long time. what’s great about this
specific orthopedic cushion is you can see here it’s got little contours, and
this is the front of the cushion, the hole goes in the back, and I’ll talk
about that in a second. but the reason this is good here is because that’s
where your legs go. and when you’re sitting for a long period a lot of
pressure gets on the bottom of the legs there and sometimes if there’s too much
pressure you can have numbness in your legs, you can have that pins a needle
tingling feeling, and with these contours here that helps take that pressure off
of it. so it’s really really nice there. the back with the opening here is really
good because if you have tailbone issues or coccyx issues, maybe you’ve had a
fracture or it’s really badly bruised, if you’ve had that you know it’s really
uncomfortable to sit in any chair, and so with this opening that takes pressure
off that spot so it makes it really comfortable. it’s also great for sciatica
or women who are pregnant because again, with this opening here that takes a lot
of pressure off the low back and so that takes away that pain, and it takes away
all just that tension and hurt in there. so that’s really nice. I’m just going to
sit on it real quick and show you what I’m talking about. the hole going in the
back here, and then you can see the little contour so this is really nice.
it’s comfortable you can see probably that as soon as I sit in it, I sit up a
little bit higher. I get in that neutral position, and it’s just really really
comfortable. so I like that a lot. the next treatment is the way to relieve
pain is to do a piriformis stretch. and so the piriformis is kind of in that
butt area. so when you’re sitting for a long time, or you just have low back pain
in general, stretching out that muscle is a really good thing to do. so an easy way
to do it when you’re sitting is just cross your leg over into a figure
for piriformis position, the figure four and keep your back straight. then you’re
just gonna lean forward. just this much I can feel a stretch is right here is
where I feel that stretch in that piriformis. and the reason that’s
important is a lot of times when you have that low back pain, that sciatic
nerve runs under that piriformis so if it’s tight, you’re gonna have a lot of
that pain. since this is a stretch you want to hold that stretch for 30 seconds
and then you’re gonna do that three times on each side. I like to alternate
sides because then it just gives the other side a little bit of a break, but
make sure you keep your back straight. if you’re curling over like that, I’m not
really getting much of a stretch because it’s taking the tension off. if I keep my
back straight and lean forward just right there I’m getting a lot of stretch,
but remember with the stretching it shouldn’t be painful. there should just
be a lot of tension and maybe slightly uncomfortable. 30 seconds 3 on each side.
another way to help relieve low back pain when you’re sitting in a chair is
just to do a trunk rotation. just stretching out those low back muscles.
it’s really easy to do while you’re sitting if you have some chair that you
can hold on to, just turn and give yourself a little pull, stretching those
back muscles into the rotation. so you can just relax that upper one if
you want to. if there’s an armrest you can put it there, you don’t have to pull
you can just kind of go back like this. hold this one for about five to ten
seconds, it doesn’t have to be a full thirty second stretch and then rotate
back the other way. so this one you probably want to do you know the five or
ten seconds about five times on each side. just a nice rotation and then
rotation, that helps really loosen up those low back and mid-back muscles. so
if you’d like to purchase the doctor back orthopedic cushion, make sure you
click on the link up here. so now let’s do some stuff standing up. the next way
to help relieve low back pain is a hamstring stretch. you can stretch your
hamstrings a whole lot of ways, but I like a standing hamstring stretch
because it’s easy to do. you can do it anywhere and you don’t need equipment to
do it, so a really easy way to stretch your hamstring since they’re attached to
the hips the pelvis there and it affects the low back, is just prop your leg out
and keep your back straight. this is another one just like the other stretch,
you don’t want to curl down. you want to keep your back straight and just bend at
your hips. so I’m just going forward like this, I’m already getting a hamstring
stretch there. if I were to curl my back I can go further, but I’m just barely
getting a stretch there. so if you keep your back straight and just lean at your
hips, you’re gonna feel those hamstrings stretching. so again this one’s a stretch
where you want to hold it for 30 seconds and do that 3 times on each side. I like
to alternate like I said before cause then you just give the other side a little
bit of a break. if you have something a little higher like a stool or a chair
and you have good balance, you can prop it up on something, but again then you
have to have something to do the stretch, so I think this is just as effective as
long as you keep that back straight and bend forward at your hips. so again 30
seconds 3 on each side. so the last way to help relieve low back pain is kind of
gonna be a combination move. this is gonna stretch out your IT band and this
is also going to stretch out your QL or your quadratus lumborum,
and that’s in the low back area so both of these really affect the low back and
it can cause pain if they’re tight. so I call this the ballerina move. I don’t
know what it’s really called, but what you want to do is you’re gonna take this
foot and put it back behind you. so it can be this way we’re going to stretch
both sides, but the side you put back behind you is the same side where you
want to take the arm and bring it above you. as you do that, you want to take the
opposite arm and then kind of push it this way, so almost like a ballerina.
you’re coming over to the stretch here and you should feel the stretch all the
way through down into the IT band if you’re doing it right. sometimes for this
leg here that’s going back behind different placements a little further
back a little bit closer together, foot down, foot up, that makes a difference for
people, but it’s different for everyone. so if you’re just doing this way and
you’re not feeling a big stretch, try moving your foot a little bit and then
stretching again. so again this is the thirty second stretch you want to hold
it for 30 seconds and then do three on each side. so again up and over down and
through and then just push that hip outwards to get that nice stretch in
there. so there you have it those were your top seven ways to relieve low back
pain. if you’re interested in purchasing Dr. Back’s orthopedic seat cushion, make sure you click on the link up here, and don’t
forget to subscribe by clicking down here. and remember be safe, have fun, and I hope you feel better soon.

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