Fixing Lumbar Spine Instability and Spinal Control | Tim Keeley | Physio REHAB
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- čas přidán 3. 08. 2024
- #backpain #lumbarspine #corestrength
Got a patient who has right sided back pain with associated spinal instability and it's not something many Physio's get to see. With this one - the pain on the right side of his lower back is from a lifting injury and it has created muscle deactivation and weakness in the deep stabilisers on the right side of his lumbar spine.
We want to work deep muscles that help segmentally stabilise the spine during movement, not the big extensors of the spine. Too much load will mean he will just compensate. That also means the exercises are hard, boring and you have to do them a lot to get results.
Here's 4 exercises that he has started on to gain some strength and stability around the spine, reduce the pain and build a base to work from so he can then do more loaded exercises.
1️⃣ Ball Sit-backs (4 point kneeling)
2️⃣ Bird Dog (modified / normal)
3️⃣ Single leg hip extension
4️⃣ Plank to side plank (wall)
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I got messed up in the military and have major issues with spinal equilibrium and overall body symmetry. My hips are out of whack, my right shoulder doesn’t work very well, major atrophy of many muscles, and I’ve been miserable for 5 years because of it. The current medical system has failed me repeatedly, but that standing twisting exercise you just did gave me relief I haven’t felt in over 5 years. Literally brought tears to my eyes to be able to stand up straight for the first time in so long. It’s really sad when I find more relief from a stranger being helpful on the internet, than 10+ doctors and physical therapist from the VA. All sent me through the same ridiculous “physical therapy” protocol scheme that extracts money from people without helping the majority of them. Thank you
So glad it helped you😄
Steven Slater excuse me for asking but where do you live? It sounds like you live in North Macedonia (where I'm from)
Over 40 orthopedists, over 10 types of "physical therapies ", over 10 MRI'S, couple CT, can't remember how many X-rays, everything is fine and the body is still in imbalance. One of the doctors even said "everything's in your head, look up for psychiatric help" although he saw me the way I walk and hold the body and even noted "uses only right part of the body which is overused, longer leg " and some other things. Used a meter to measure the difference and came up with 5 millimeters. Took a panoramix of the legs and Yeap a longer leg true: leg discrepancy 1,4 millimeters which is funny. Insignificant. And yet the imbalance stays. Trying muscle balance therapies will see what will come up
I know my back pain is coming from my multifidus muscles...these are great exercises. Thank you!
This is a greatly appreciated video and demo. I have lumbar spine instability. I plan to follow your videos. Thank you!
This guy is the best!
Love your channel - you explain everything so clearly and your exercises are the best!!!
Thanks so much!
This is such a great explanation about spine stabilization Tim! Great detailed coaching that really helps me to understand what to expect and how to do these exercises properly.
Glad it was helpful!
Tim, Thank you greatly
for the much needed detailed explanation.Its so helpful that you take the time to deliver us this kind of high quality understanding of what is going on with these lower back problems.I really appreciate your work and it's helped many of my back patients.So thank you from all of us! 🌈
🙏
Thanks for such a detailed explanation 👍🏻
Cheers 👍
Thank you will commit to this as all my other physios don't stagger exercises like this and a full bird dog was pretty hard! Still loving how you explain neural programming 😊
Thank you!!!
Thank you for the video that's exactly where my back pain is on my left side
one of the best physio for sure
😄💪
If you were in the states....you'd have so many clients waiting at your door!! You deliver quality information and specific helpful exercises/techniques that work....thank you, sir!
😄
Awesome video as always. I'll be sure to try these tomorrow. Thank you for the great content!
Cheers! 👍
I'm going to try them too although I'm scared since the body is already in imbalance
Great video. Very helpful to understand the "why" and "how" of these exercises.
Glad you enjoyed it!
Thank you very much! I'll try that.
How it goes well!
These movements look a lot like what you do while swimming freestyle. That works magic for my lower back. Good tutorial!
OK hope it helps!
I don’t technically have spinal instability but it sure feels like it at times. This video is fantastic for what ails me. Thanks! 🌟🌟🌟
🙏👍
Very innovative 👌👌👌👌
👍😄
Must save this video!
👍
Great content! The detailed explanation is really helpful! Many thanks!
👍
Wished in Auckland there was someone like yourself so knowledgeable.
🙏
There is! Go to Functional Physio and inquire after Dave Woodbridge or Fabian Law. Both are the real fkn deal
so happy to find your video. I've always considered myself flexible and reasonably fit, being able to do nearly every physical task that I set my mind to, including climbing on my roof and spending hours cleaning off moss and gutters. Until one day, the back said "no"! and lo and behold I realize how poor my core strength actually is - been depending on my large muscles, and arms/legs, and was over confident due to my flexibility. After 6 weeks of stopping all activity (cuz i could barely get dressed) I'm slowly getting into super basic/simple core ex's suggested by my chiro and they're making a big difference in the pain, but the spine still feels quite unstable, including lots of popping noises. Ready for the next level and it looks like this is it - thank you! I'll keep you posted on the outcome!
Glad it’s going well
Hey, how have the exercises helped you so far? Any updates? Thanks.
I have disc herniation L5-S1 and a severe problem of spine instability. I am 33, fit, but that is my weak point, and its driving me crazy for the past 10 months. I am looking everywhere exercise to help me strengtehn the area without hurting myself even more.
This seems a great routine, i will give it a try. I will come back in a month and let you know if it helped me.
I hope it will! Please more of this!
👍 Hope it goes well!
Any updates??
@@sheriefhablas1830 I did actually improve significantly following the program, by week 10 I was already feeling much better. I was very thorough at the begging (it takes a lot id time to follow the exercises, there is a lot to do). I should have continued it until the end, but Due to several things, I interrupted it. I intend to continue it next month, but to sum up, it really helped
I think i have this, been struggling with low back pain for years. Everytime i train core and low back etc to strengthen back im sore for a few days to a week or more at a time🤦🏽♂️ thanks for the info will def try these and control/stabilize my spine👍🏽
I hope it helps you get better!
Thanks for the video. Did you prescribe all these exercises or is this a progression?
Thank you very much for the info. Very enlightening. What would you suggest if I have a ruptured bottom disc with very bad back pain and inflammation? I had a discectomy/laminectomy 8 months ago but no relief. Now have extreme muscle spasms that go up the spine and across. Basically locking my spine. The erectors feel like steel. Full protection mode because I’m assuming instability. You recommend stuff like Superman variations, bird dogs, and these type of great exercises? Should I stay away from stuff that triggers those spasms? I can’t even do planks or push-ups at this point.
Sounds like you need a proper program for that. Have a look at physiorehab.com/rehab-programs-lumbar-spine-disc-injury-rehab
How often should one do these exercises and what are the progressions for athletes dealing with this
Hi Tim,
Hope to get some advice. For a person who has lost the normal spine curves and has spine instability and moderate scoliosis, which areas should they work on and in what sequence? Is it possible to regain the curves? In many of the stretches and exercises I've tried, my spine will twist as I don't bear load evenly. Have struggled to move past low level exercises. Will try these ones you've shared.
Sounds like you need to work on a decent core program. Have a look at physiorehab.com
Finally
My Lumbar is so unstable, most Stabilization exercises don't have any effect.. My Lumbar Snaps, Fatigues and Just Painful doing Rehab.. It almost feels like my Ligaments are too Overstretched... 😪
Have a look at my oblique slings video
@@physiorehab Thanks
How often do you do these exercises?
All great, what to do if accompanied by cervical instability?
Thank you
Have a look at my neck strengthening videos as well
That's me, too! When I do a sit-up, my torso raises slightly rotated. I have an imbalance. I've been researching for literally decades to find out how to fix whatever is wrong. I've done everything; Read Supple Leopard and done years of painful tissue work, and studied Stuart McGill. Yet when I stoop over, my lower back aches. Bird dogs, crunches, planks, deadlifts. I wish I knew what to do to get my life back. You sound like you have the answer.
Hope some of these exercises work!
How do I found the part 2 of this video. The exercises that progress from here
I can no longer work as a tradesmen at only 45 because of lumbar instability. Not one doctor has told me about this. Thank you so much, I'm adding this my daily home mobility routine QUESTION: Would it help to add a tens unit to the area while doing these exercises or would it make it worse by only firing the surface extensors? Again, thank you!
Probably avoid the tens if you can
TIm great video
how do I train my multifidus and TA to turn on quickly
I seem to always hurt my back with quick motions and feel like my deep stabilizers dont work quick enough to prevent segmental motion and lower lumbar vertebrae
Slow and controlled! Have a look at the other back videos on my channel
1. 4:00
2. 6:30
3. 8:30
4. 11:45
Awesome PT and a Hottie too:))
Definitely a super hottie.💕
Lol 😉
Hi Doc, thanks for this video! I've been suffering from si joint pain for the last three years (i've been doing powerlifting for years), started on the sx side and now it's also on the dx and it totally sucks. The majority of the stretching/mobility/strenght work I do seems to make my symptoms worse (also simple exercises like a floor side plank), could this be a problem of spine instability? Thanks.
P.s: one thing I noticed is that something in my back or my hip seems to click and make a pop sound, especially when I'm standing up and putting my weight on my left leg.
It could be. Perhaps get that assessed by a good physio
Is it gd for back pain
Respected
As if I found a video 1⃣ Ball Sit-backs (4 point kneeling)
2⃣ Bird Dog (modified / normal)
3⃣ Single leg hip extension
4⃣ Plank to side plank (wall)
Thank you very mach.
Poštovani gospodine Keeley.
Budući da nisam u pravilno napisao molim da mi odgovorite kako da nađem dole napisane vježbe. Molim da mi pošaljete Web adresa dolje napisanih vježbi.
1⃣ Ball Sit-backs (4 point kneeling)
2⃣ Bird Dog (modified / normal)
3⃣ Single leg hip extension
4⃣ Plank to side plank (wall)
Unaprijed se zahvaljujem.
S poštovanjem.
Dear Mr. Keeley.
Since I didn't write correctly, please tell me how to find the exercises written below. Please send me the Web address of the exercises written below.
1⃣ Ball Sit-backs (4 point kneeling)
2⃣ Bird Dog (modified / normal)
3⃣ Single leg hip extension
4⃣ Plank to side plank (wall)
Thank you in advance.
With respect.
Hey there, I have never worked out a day in my life but now that I've hit my mid 20s and have had a baby I feel my body needs more strength just to do everyday things. (Like picking up toys! Just that throws my back out.) I constantly struggle with lower back pain and tightness. How do I tell if my lower back pain/tightness is coming from my lower back or my core?
It’s probably both if you are under conditioned
Can you do the bench exercise on a Swiss ball?
Possible I guess but a bit too unstable for some
Hi, what would you suggest if your core is weak? Still do them the best you can? Thank you
Yep
I had what I thought was lower back pain for almost 20 years and it turned out to be my SI joint. Had that fused and pain is gone.
What are the symptoms of yours
Sally I suspect that I have problems with my SI joint. Had like 10 MRI'S these two years, couple of CT, a plenty of X-ray, everything is fine say the doctors. Took I don't know how much physical therapies even acupuncture nothing helped. It came out that I have muscle imbalance weak glutes and like a week ago, visited a physician who came up with the conclusion that I have piriformis syndrome. Gave me some exercises besides the exercises that I am doing for glutes strengthening and by doing them I lost the progress in glutes strengthening. The physician said it's the piriformis muscle that makes imbalance in the leg (upper part of leg inward, lower part trying to escape outward). In Thursday I'm receiving an injection in the muscle in order to "loose" the muscle hoping that it will give me time to strengthen the glutes and stabilize the pelvis and the body that is thrown away from balance. Recently learned that my lower back is weak, probably will do exercises to try to stabilize it, don't know what is going to come up. The therapist which is trying to "balance" my body says it will take at least 6 months to strengthen the glutes and stabilize the pelvis although I can feel that pelvis holds some kind of instability that gives me problems. Still having the sensation that something is detached from the right illium and the place where lumbar ends and sacrum begins.
How do you feel after the surgery? Did they have to return it into normal position before they made the fixation permanently? How long did the operation last?
What kind of injection in the muscle did you get ?
can wood chopper exercise substite the last one (wall plank transition to side plank)?
It’s a different type of exercise. Add later once you master the rotation
In bird dog the second my hand gets off the ground my spine shifts... what should I do?
I don’t have pain in my lower back but one side is stiff and bulky and have minor scoliosis..will these exercises help?
No harm in trying
When I am squeezing my glutes my lower back cracks, if I am lying on the bed and bends to the side, my lower back cracks....Is this is a sign of hernyated disc?
Not usually no. Maybe just a tight or weak back
Interesting about the muscle being switched off. I struggle immensely with the bird dog, on one side in particular - it feels like no matter how hard I try, I can't keep my spine from rotating. Will definitely have to downgrade. The way I've been doing the exercise, I've always come away with nerve pain in the fibular head. I have a deflated L5/S1 and no back muscle to speak of.
Try doing the bird dogs at 50% range. Also try it with the trunk supported by an exercise ball.
Never progress to the next level, until you can do 3 sets of 20 reps well, with minimal pain.
Stick with it! It can take months to see changes sometimes.
Im a pt and have been teaching people for 30+ years. Also the road to recovery is very bumpy. Expect flare ups. They are very normal
Same here once I move my hand my spine shifts
So basically, strengthen ext/int obliques to help as well as controlled pelvic floor stability?
Deep spinal stdbilisers
Hi, I don't know if i have spine instability, but when i turn my torso( like trying to see what is behind) to one side pops, and when trying to another side, it give me pain in the same spot, what can it be? And what can help?
Perhaps you should try looking at the lumber spine and core strengthening program in physiorehab.com
I didn't get shakes on ball one am i doing it wrong?
Maybe your balance with good!
Sir when I sleep I feel pain in my hip this is bcz of instability of spine?
I could not tell from that amount you information and no assessment sorry. Always room for core work though. Perhaps look at the program at physiorehab.com
What if I don't have pain on a side its just center
You can try the same exercises otherwise have a look at the rehab programs at physiorehab.com
? You don’t see them often? I thought everybody with muscle ache had instability
No. Not everyone who has Muscle aches has instability
Who thinks he looks like kim ashkenazi. Australian Motorcross champion 🏆
Does the person have femoral anteversion?
No
It was informative but the way he was on that ball was a lil idk cómo se dice SUS
Hiphop
PLEASE don't plank off that glass sheet PLEASE!