The Single Most Important Lower Back Exercise
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- čas přidán 10. 09. 2024
- Are you looking for the single most important exercise that you can do if you've got lower back pain? I'm going to explain it to you right now.
The single most important exercise that you can do for a lower back problem is one that you can carry with you everywhere. What I mean by that is you have to be doing it all the time. It's really simple. I want you to put your hands on your apps below your rib cage, but above your hip bones. And then what I want you to do is suck in your abs 100%, tighten it up real hard, to the point where you might even have some trouble breathing and talking. And now back off to 25%. Once you are at 25%, it should feel like your abs are just a little tight, not really hard. You should be able to talk and breathe. But it should feel like a little bit of stiffness going through your abs.
Now fine tune it a bit, I want you to draw in the abs from the lowest part, like below the belly button area, try to get that part of your abs to work. Now here's the trick, you got to hold that contraction. Keep those abs just a little tight, about 25%. There is no way to measure it. I'm just giving you a number to give you an estimate of how hard to contract. It shouldn't be straining. It should never hurt your back while you to do this. It shouldn't impede with your breathing or talking either.
Hold it at 25% and then you have to learn how to walk like this. You have to learn how to sit like this. You have to learn how to drive your vehicle like this. This is something that you should be doing constantly throughout the day. As long as you are upright, walking or standing or sitting. Don't worry about doing this if you are lying down, or if you are going to sleep. Obviously don't wake up at night to check this on yourself. But you should be bracing your abs on a low level mildly throughout the day.
What, about 8 out of 10 people with back problems, will experience in doing this is instant relief. When they fire their abs, their back gets more support and they feel better. What this actually does is takes pressure off the discs in your back. It puts the joints in a position where they are going to move a lot better. It forces your spine to behave the way that it's supposed to. It might even make your butt muscles work a little bit, which is good for your back. Allow that to happen.
But the hardest part about this exercise is remembering to do it. I strongly suggest you go get a timer, or if you have a smartwatch or smartphone, tell it to ding every 15 to 30 minutes. Whatever you need so that you are constantly doing this. If you can implement this into your normal routine where it's literally a habit, where it becomes normal for you to walk around and sit around with your abs a little tight, your back pain should get significantly better.
Now, I'm not saying that your back problems are going to go away 100%. But it should improve enough to the point where you can sit comfortably. Where you can lie down comfortably to where it's not bothering you constantly more, it's more so that at a low level, it's tolerable in order to fix it for the long term so that it's not coming back and bothering you again in a few months or next year. Even next week.
I strongly suggest you go on some sort of a program or come up with a plan, even see a health care professional that can help you with that, so that you can beat this back problem for good and you are not suffering every few months with a flare up, or day to day if you have a chronic back problem right now. We don't want you to do that. You need to go see a specialist about that.
I hope this helps, and I hope that you can use this right away. Have the best day!
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I was moving some horse so had to set up a new electric fence and couldn t stop til it was done .My lower back was so painful I was in agony but had to keep going..Managed it but staggered to the sofa and looked up on CZcams what could help. Came across this .I have done this exersize continually for two days and gosh it really has worked. Thank you
Hi Afhtas, you are very welcome! We are so sorry to hear that your back was causing you so much agony in your back! We know that had to have been terrible to try to work through. We are so glad to hear that this exercise has helped alleviate some of the pain. In case you are interested we have a lumbar spinal stenosis playlist that you might find helpful. You can access it here:“Lumbar Spinal Stenosis Help”
czcams.com/play/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
I did my back in by leaning sideways to pick up something........only relief i got was lying on my bed..i know you said try this standing..but i tried this lying down....went to get off the bed and no pain!..wow.i walked down stairs no pain...i will definitely continue this......thank you so much.......
OMG! You are amazing Dr. David ! I found out this technique by myself. No doc says those tricks.
Wow..never tried this before...had bad back on and off for years..i know most of the back exercises...this gave me instant lower back relief.....thank you so much....
Yes! I did it along with you, David, and my low back actually feels better in 4 minutes.
I grew up sucking it in, and didn’t want to have a “stomach “ showing.
Years have passed and, now I will do it again!
Great jleetxgirl!!! We're soooo happy you get relief!!! WOOOHOOOO!!!
same here.
I used to do this. It really works. I just need to remember.
Thanks man !👍
You help me sooooo much. I tighten my abs and squeeze those glues to get pain relief. Really appreciate you. I'm climbing out every day practicing. I have watched several of your videos many of times.
Awesome Dr. David! Although I recently recovered from sciatica using your core strengthening exercises in these videos I missed the part about flexing the lower ab in addition to the upper ab. Loving the improvement, thank you!
I learn to do this by instinct because it lessens my lower back pain when I suck my abs in. Now I know why. Thanks!
You have superpowers dude. Thanks! It did improve my lowerback pain right away and improved my posture, too.
lol I’ve held my stomach in all my teen yrs to try and have a flat stomach, gave up when I got old and now u want me to do it again? Ugh I will
LOL! RRK88, it will do ya good! You got this.🙌 Just in case you're interested, we have a lower back help playlist:
“Lower Back Pain Help”
czcams.com/play/PLJVIPiFvv1mbzUnBp_oP2JYk_dN9E42S4.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
Lol, same. Then it occurred to me that that's when the pain started increasing! 😊
Excellent explanation!! Thank you!
Hey @nnicolerae! You are very welcome! We appreciate your support! 🧡
Should you need it we will link our lower back pain playlist for you here:
“Lower Back Pain Help”
czcams.com/play/PLJVIPiFvv1mbzUnBp_oP2JYk_dN9E42S4.html
You are right, it works! Thank you so much 🌺
Fantastic Dr David
Hey Jesie! Thank you so much!! Truly appreciate your support! 🙌🏽
Another great video! Belly dance is great for abs. You learn to isolate upper and lower abs and move independently or in sequence ;)
Hey Julia! Agreed, belly dancing is a great abdominal exercise!
Careful with unbalanced belly dancing. It can cause back problems including the bulging discs. It must be balanced on all sides
So bridges & core work. Planks too
Hey Connie, as long as you're using your abdominals well during bridges and planks - then yes they work too.
Check out these exercises to help your back (they still help your back even though they're for knee pain):
“Top 5 Glute Muscle Exercises For Knee Pain”
czcams.com/video/NXdCjT2QtJA/video.html
Ay yo what the fu-. Why does this immediately work so well?
Because it releases pressure from the lower back spine
Is there one for knee pain
My therapist says the same. So does my wife! (ex-nurse). Exercise helps too. And yoga.
How long you think it would take toy start finding some relief
What is this exercise called?
I'm looking for the 28 day back health and wellness video. I can't find it can you please send me a link?????
But...I tried this and I can't control them well enough to contract them. They are too weak. Is there a beginner exercise.
Hey Betzi, Yes🧡 There is a different way to target the muscle by laying down and focusing on the muscle. We attached a link that has a video that demonstrates the technique. It's the first exercise. If it comfortable for you, work on this exercise and give yourself time to rest between repetitions. Once you feel like you can do this move with maintaining form you can try to move on to the breathing exercise.
czcams.com/video/M4EUnr1CIjg/video.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
@@epmanualphysicaltherapy thank you..I can indeed do that. This is wonderful..I finally have something I can do. I am so grareful!
Also, make sure you have great FIRM Cushion support for your chairs or sofa you sit on. It is key!
Thank you doctor. What about diaphragm? When squeeze it's not working full range? How to breathe?
Hey RJ! Great question! You should not squeeze the abdominals so tight that you are unable to breathe with your diaphragm. If you are struggling to breathe properly, then you may need to decrease how hard you are squeezing.
@@epmanualphysicaltherapy thank you!
Do you have an office in Austin area?
Hey Vik, we are located in El Paso, Texas. But we are everywhere! If you wish to book a virtual consultation with us you can follow this link: www.epmanualphysicaltherapy.com/virtual-visit/
Also, here is our playlist on lower back pain in case you need it:
Back Pain Exercises & Stretches
czcams.com/play/PLJVIPiFvv1mYkrbLk-F5KsUcHPEkdDF-u.html
We also offer an online course called 28 Day Back Health & Wellness Program:
www.epmanualphysicaltherapy.com/back-health
Oh great! Good to know! I’ll be booking an appointment. Thank you!
Can I hold my abs you in at near 100%? This seems to reduce my leg pain from stenosis.
Hey Thomas, if you can comfortably hold them at 100% that is awesome! It is important to hold for long periods of time as well. That is why we recommend a lower intensity. You try to perform brief bouts of 100% activation, but still try to use the abdominals throughout the day as well.
What kind of specialist do you mean?
Hey Mary, if you are asking what type of specialist Dr. David is, he is a fellow of the American Academy of Manual Physical Therapists. His specialty is orthopedic manual physical therapy, which is the ideal specialty for helping someone avoid surgery, injections, and medications.
How many times should I do it throughout the day for example it's a three to five minutes 10 to 20 times a day maybe? Or longer
He's saying do it basically 24/7.
That's sounds difficult.
I didn't last even 4 minutes, thanks .
Other suggestions welcome, if anyone has any.
Hey Cindy! That's why we didn't title the video "The single most EASY lower back exercise" It's definitely not easy. But it is the most important. You've got to begin to build up your endurance over time. There are tons of other exercises that might be better places for you to start to heal your back problem. Here are some video playlists that might be helpful for you:
"Herniated Disc Help" czcams.com/play/PLJVIPiFvv1mYk59Nn77n3t_dh4DeJaWVR.html
"Degenerative Disc Help"
czcams.com/play/PLJVIPiFvv1mbqXHL0rt1CuGITt1xOatoB.html
Back Pain Exercises & Stretches
czcams.com/play/PLJVIPiFvv1mYkrbLk-F5KsUcHPEkdDF-u.html
If you're looking for a more comprehensive exercise program for back problems, then you've got to learn more about our 28 Day Back Health & Wellness Boost Program. It's a 100% online and on-demand program for improving back health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/back-health
The problem for me is I have not sensed the start, yet of getting my lower abdomen in, I also, lost the length from my ribs to my abs , I have a (hereditary) Osteoprosis, so , I don't see my solution, yet.i don't know if my explanation is clear or makes sense.Have you seen this happen to people, I saw it in my Mom, but, I am hoping I can help myself, but ???