How to Fix Bad Lower Back Posture for Good
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- čas přidán 1. 07. 2024
- Dr. Rowe shows how to fix bad lower back posture for good. All of these lower back posture correction stretches and exercises can be done AT HOME and require no special equipment!
If you've noticed that your lower back posture has changed for the worse, such as an anterior pelvic tilt or an increase in the curve (lordosis) of the lower back, you may be experiencing what is known as LOWER CROSS SYNDROME.
Lower cross syndrome is a combination of tight and weak muscles around the lower back that can lead to imbalances, such as hyperlordosis (an increased low back curvature), that result in unsightly, bad posture and even LOW BACK PAIN.
We're going to correct bad lower back posture by tackling the main issues and causes, and focus on SAFE, effective stretches that will help loosen tight muscles and strengthen the lower back and bring it into better alignment.
Watch now and get rid of bad lower back posture for good!
Chapters:
0:00 Intro to Lower Cross Syndrome
0:53 Tight Lower Back Stretch
3:17 Tight Hip Flexor Stretches
7:49 Weak Core (Abs) Exercise
8:59 Weak Glutes and Hamstring Exercises
***************************
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: / stjoechiro
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.
#posture #backpain #chiropractic
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Kyphosis
@@HomeEc53 check out: czcams.com/video/CV4R13gQjE0/video.html
@@HomeEc53 gr8. I do you steps and within three daya my back upper pain gone . It was aince three month i sufer
Bodey stcher
Thanks Doc!!! I subed. and liked, Such good info! Man I'll take any relief I can get!
i found out this channel minutes ago and now if feels like.... IT HAS ALL THE SOLUTIONS FOR MY BODY
Glad you found the channel, and I hoep the exercises help for a long time to come!
Same. I have this issue. Good news is today is stretching day. Bad news is yesterday was leg day and they are shot.
Same here
Sammmmme
Same here🖐
You had me at the “using no equipment” part
Thanks so much for watching!
I remember around my freshman and sophomore year I realized I had anterior pelvic tilt. And that got me really insecure and I searched up CZcams videos about it but I couldn’t find anything. I found ur channel about a month ago and I’m a senior right now and I’m so glad I found this video. When I get home I’m going to start doing these. It feels weird being skinny and having anterior pelvic tilt. Thank you
Thanks for watching, and give us an update soon!
Did you notice any change?
How is it?
Why don’t ALL Doctors of Chiropractic ( we know Allopathic doctors usually have NO education in this) explain and encourage patients to do self -help exercise? The only reason I can think of is YOU are going the EXTRA miles to really HELP your patients because you KNOW how utterly important it is, for the end goal of fitness and health! Could you explain your background bio and mission statement for your followers? I’m so impressed with your details and genuine caring about health! You’re a Godsend to this world!
Thank you for your kind words. If you're interested in learning more about SpineCare and myself: www.bestspinecare.com/about-us/
Yes! 😊 Thanks!
Because doctors in America make money of patients, they offer part time solutions only for them to come back and spend more money
@@coenvanderlinde don't go down the cynical path. There are bad apples out there (as in every profession), but the majority got into their respective field to help. I hope you ended up finding the latter.
@@DrRowe Thank you very much! I go to physical therapy but your video is much more worths it.
A result i found was i thinned out, and i am taller! And my lower back pain was relieved greatly! Thank you a million
Thanks so much for watching, and I hope the exercises help for a long time to come!
Oh my. My dearest dreams..
@@larissaestor3995 same!
How long did you do it for
AHHHHHH THATS ME IN THE FUTUUREREE EHEHEHEHEE
Good on you for putting your knowledge out there and not expecting anything in return. Great content in your videos 👍
Just happy to help, and thanks so much for watching!
Love these tips so practical equipment. Great for everyone in daily life. Thanks.
The Best Video for (APT) Lower Back Posture Correction--- 10/10
I'm 14 and currently started hitting the gym and embracing a healthier lifestyle and this lower back tilt never hurt me but it sometimes made exercises harder, while also making me look bigger. I am going to try these every day! Thanks 👍🙏!
This channel really has the best spinal stretches on youtube!
Glad you found the channel, and thanks so much for watching!
So happy I found this channel. Thank you for what you do. Life changing info. 🙏
Glad you found the channel, and thanks so much for watching!
I've been waiting my entire life for this video.
Glad you found it, and I hope the exercises make a huge difference!
Good enterd
Really great experience, I was suffering from lower back pain.
Just after 2-3 days, I can feel improvement
Love this!!! Super easy and well explained.!!! Thank you Dr. Rowe!
Thanks so much for watching!
Thank You Dr. Rowe 💗🕊️
Hope the exercises help for a long time to come, and thanks so much for watching!
I started exercising with you today and Wow, you are good. The stretches and exercises are challenging but even doing what I could the after effects to my lower back feels like it can breathe a little. For years now I have been exploring CZcams for exercises and other knowledge of what to do to keep up with the degeneration of my scoliosis, DDD, and spinal stenosis. Hallelujah! I found you. I will report to you every Sunday on the condition of my spine; on level of discomfort, level of strength, and level of improved balance. (I was amazed how the loss of balance totally knocked me for a loop as it really showed me, 1. how venerable I had become and , 2. how imperative it was to be strong and in good shape at 70 yr old and beyond.) Thank you Dr. Rowe
Glad you found the channel, and I hope these videos help you for a long time to come!
Amazing videos, easy to understand, offer different variations of exercises with a deep details of what we will feel. Very nice content
Thanks so much for watching!
I love the channel nothing fancy just good quality information that we can do at home. He's always on point.
Thanks, and I hope these exercises help for a long time to come!
@@DrRowe They will you are here to stay.
Excellent video
Doctor, this is great stuff Thanks a million
Thank you a billion for watching!
I got injured very badly playing ice hockey and I got hit into the boards. This was extremely helpful 😇
Glad to hear the exercises are helping, and I wish you the best with your recovery!
Gret video, I always learn something new from your channel. Thanks!
In that case, glad you found this channel and it's helping! Thanks so much for watching.
Simple and easy 👍👍
Thank you very much for the videos. You are a fantastic person and I appreciate you. This is exactly what I needed in my life.
Happy to help, and thanks so much for watching!
This is EXACTLY what I need right now. The pelvic tilt forward is causing me a lot of issues. Thank you!!
Hope the exercises help, give us an update soon!
You are an absolute genius. Your videos have really helped me. Thank you!!
Glad the exercises are helping, and thanks so much for watching!
Amazing help. Thank you so much for all you teach us. You are God sent
Happy to help, and thanks for watching!
you sir are amazing. I can't afford to see a specialist. but since following your channel and doing all your stretches all my back pain has gone. bit by bit. wasn't immediate although I did notice changes after the first few days . but now I'm so much more flexible no more solid hips and back.
Hope the exercises help for a long time to come, and thanks so much for watching!
I like the way you get down to business...and these exercises are very effective and doable. Ty💕
Thanks so much for watching!
I have a lot of pain on my lower right side of the back. It's just an inch or so above the buttock. I also haven't cracked my lower back in years. I need help. Reaching out to you because I think you're the best ever!!!
really appreciate your work and information, too much information on the internet and most of it unfortunately are misleading, i thank you for being genuine
Happy to help, and thanks for watching!
I needed this! Thanks Doc!
Thanks so much for watching!
Thank you very much for sharing these exercises, they surely relieve the pain.
Glad to hear they're relieving pain, and thanks so much for watching!
Hank you so much, your workouts are helping y mobility and postural balance incredibly.😁
Glad you found the channel and the exercises are helping. Thanks so much for watching too!
This is my new favourite channel
Glad you found the channel, and thanks so much for watching!
This is a very interesting, helpful video with very new exercises! Just did it once but it feels very good - thank you!
Thanks so much for watching!
I've been in so much PAIN for MONTHS! - all over the net looking for solutions. Today, through the tears, I tried your stretches, and IT'S BEARABLE! Thank you. xoxoxo
GREAT to hear the exercises help, and thanks so much for watching!
Wife come some and goes "Honey what are you doing to that can of soup is there something you wanna tell me?"
"It's for therapeutic purposes." It's true...
Thank you for this! Very helpful for me because the chiropractor mentioned I have some pelvic tilt going on and my right shoulder is lower and more forward than other (shrugs high during exercises). Adjustments were made but the pelvic tilt still needs to be worked on. Going to try this
Hope it helps, here's some exercises geared specifically towards anterior pelvic tilt: czcams.com/video/Lq0UWyOryfo/video.html
Thanks Doc!!! I subed. and liked, Such good info! Man I'll take any relief I can get!
Thanks so much for the sub, and I hope these exercises help for a long time to come!
Thanks for the video is a blessing.
Thanks so much for watching, and I hope the exercises help for a long time to come!
Thank you!! So so helpful
Glad it was helpful, and thanks so much for watching!
Thank you DR I do this exercise I find it very helpful
Glad the exercises are helping, and thanks so much for watching!
Thank you so much for all the lessons you are sharing on how to relieve our back problems and pains. You are a Godsend. More power to you.
Take care and God bless.❤😇
Happy to help! Thanks for watching too.
Very helpful channel that makes good videos
Thanks so much for watching!
Thanks A Lot For Your Help!
Thanks so much for watching!
Man, You are the best! Thanks a lot for helping us.
Thanks for watching!
Loved it! Thank you!
Thanks for watching!
Really felt relaxed after doing all the exerciced mentioned. God bless you 👍
Wonderful!
Keep it up Doc Rowe
Will do, thanks so much for watching!
These are great. I feel my muscles are getting a good stretch and workout. Got so much stiffness & pain in hip, pelvis, upper leg/thigh, glutes, and lower back. When I walk, it hurts so bad that I limp. Will be doing them every day. Thanks
Hope the exercises help, give us an update soon!
Thank God I got this channel ❤️❤️
Glad you found the channel, and thanks for watching!
Very good job ! Thanks.
Well thank you, and thanks for watching too!
i love this session. it works on my issue beautifully. many thanks. : )))
Glad it's helping and thanks so much for watching!
I LOVE THIS MAN!
Thanks for watching!
Dear DR THANKS FROM ALL OF US, FOR , SPENDING YOUR GREAT TIME TO HELP US ., MERRY CHRISTMAS AND A VERY HAPPY NEW YEAR ,,FOR YOU .
AND YOUR BEAUTIFUL FAMILY ,REGARDS FROM AUSTRALIA
Thanks so much for the kind words, and you too!
Thank you very much for this informative video
Hope the exercises help for a long time to come, and thanks so much for watching!
Thank you! You are AMAZING! ❤
Thanks for watching!
8:27 I was thinking about these core strengthening movements, earlier today, and I'm glad to see them a second time, for repetition.
GOOD WORK! VERY ACCESSIBLE.
Thanks for watching!
Simple and helpful, thank you so much!
How all exercises should be! Thanks so much for watching.
@@DrRowe Exactly, so u r not discouraged before u even start...
Excellent. You really make these exercise look doable! I am assuming if we are suffering or recovering from a back spasm we need to wait till the inflammation subsides to start these exercises? If so, when is the best time to start such a regime.
Dear Dr. Rowe,
Your videos are amazing and very well shot and explained.
I have recently developed some sort of sprain in my knee by doing swimming in quite cold water following by intense cycling which i am not used to.
I have been feeling a sort of spot pain on the outer upper corner of my right knee. I can feel it by rubbing my finger around in the area.
It has been a month now, and slight improvement but i am sure you'd be able to to help me cure it completely and quickly.
Thank You so much for what you do for us.
Love and regards,
❤🙏
Thank you! Check this out for the knee: czcams.com/video/baC7EzG8v-w/video.html
Thank you so much sir.
Thanks so much for watching!
Simply Excellent!
Extremely clear and so thoughtfully explained!
Im greatly thankful for your videos as they helped me so much to relieve lower back pain due to long hours seating in front of a computer.
Now im also cycling with so much reduced pain at the lower back. I feel more power and strength due to the increased flexibility.
I am recommending this to my officemates and cycling buddies!
Again, thank you so much!
God bless you!
Glad it was helpful! Thanks so much for watching too!
Great insight, thanks.
Glad it was helpful! Thanks for watching.
thank you sm
This was great!
Thanks so much for watching!
i am absolutely loving this video. you are amazing expert on the spine. thank you for sharing.
Thank you so much for your kind words, and I hope these exercises help for a long time to come!
@@DrRowe
me as well. if if does i know who to reach out to.😃
My L-4 L-5 and tilted pelvis has been cranky for many years. Attempting to get into better shape, my hips got too tight and out went my back while putting a vase away right before Thanksgiving.
I’m getting adjusted frequently and looking forward to the soup can stretch.
Thank you so much for sharing your
Knowledge!
Hope the exercises help, give us an update in the near future!
I am SOOO glad I found this channel!! ❤
Glad you found the channel too, and thanks for watching!
No thank you! And might I add.. you say "stay tuned" the best of anyone ever! 😄. Love it! I watch this channel on the daily! And anyone that has problems I will be sending to this channel! ❤.
Thankyou doctor
Thanks for watching!
I am very lucky that I get best channel for my solution thankyou sir
Glad you found the channel, and thanks so much for watching!
A+++ life changer hopefully
Thanks so much for watching!
I'm only 14 but my back is super curved and I want a straight back so I'll update in two weeks. See ya
Good luck bro!
any updates?
How is it man cause I have the same thing
Brooo same 😭😭😭
Same here, and it makes my stomach look bigger than it is with clothes on
I love the way you describe everything you show us in your videos.
I will start doing those exercises to get rid of my lower back pain that i have for so many years...
Hope the exercises help, and please give us an update soon!
Did you notice any changes?
This video really helped me thanks!! But I have tight calves r they related?
This was a godsend. I could not for the life of me figure out why doing situps felt so unnatural to me. When I reached the last segment[weak glutes and hamstrings] it immediately became apparent where my weak points were. As taxing as it was I felt very relieved afterwards. Will repeat daily and update. Thank you so much for the information!
Please give us an update soon!
update?
Legends say he is still in the process of updating
Bahaha@@shubhammaurya98760
We live in a flexed world
Thank you so much! Your a savior
Thanks so much for watching!
Helpful and wonderful!!👍🌺🌺
Thanks for watching!
Thank you
Thanks so much for watching!
Thanks a lot Doc, great content! I have Anterior Pelvic Tilt for years, hope I can still correct this.
Hope the exercises help, here's one specific to anterior pelvic tilt: czcams.com/video/Lq0UWyOryfo/video.html
Did you notice any changes?
Thanks for fabulous beneficial sharing
Happy to help, and thanks so much for watching!
Omg that last one was awesome
Thanks so much for watching!
thank you a lot for this video. it really helped :)
GREAT to hear that, and thanks so much for watching!
Thanks Dr,yes it really helped my bad lower back(stiffness/tightness/weakness)...I have arthritis in my back and neck and all of your videos have helped me alot...My range of motion is my biggest problem especially in my neck...
Great to hear the exercises are helping, if you need some exercises geared towards neck pain and stiffness (make sure to check out the towel stretch): czcams.com/video/vnb03kWEOlo/video.html
@@DrRowe Yes,I have used alot of those thanks...
I have had issues with lower cross syndrome my entire life--I've seen chiropractors off and on since I was about 7. I also have fibromyalgia, so a lot of exercises are way too intense for me, physically. I really look forward to trying these out!
Hope the exercises help, please give us an update soon!
Did you notice any changes?
Dr Rowe - great video and exercises, thank you so much! Wondering how often to do these exercises and how quickly should I see the benefits?
You can do them as daily exercises. Even if the progress is slow, keep at them!
Thanks
Thanks for watching!
Amazing ❤️
Thanks so much for watching!
Thank you I have has this issue past 8 years and cannot find an answer. I can't wait to get started I'm going to do this right away. I pray this helps. Thank you from UK 🇺🇲🇬🇧
Hope the exercises help, give us an update soon!
Thank you for replying... I really appreciate your help I will update in couple weeks 100% to let u how I got on. Thank you
These exercises are definitely targeting the right areas I'm having problems with but I seem to be getting snapping or popping sensation in my right hip joint is that we're I have hip instability and not setting it right when doing the dead bug. There's no pain associated with it
Did you notice any changes?
Thank you for your perfectly clear English! ^^ Hope exercises would help too :)
Thanks so much for watching!
I have spondylolisthesis L4 L5, upper body slippped forward. There is mild pain (subjective) whenever I try to walk (without stretching), right after prolonged desk job, or from bed. Also, I think I do have anterior pelvic tilt (haven't gone to a chiropractor again due to the pandemic).
I'll follow these as I think it will help me with my condition! 1:18, 8:00, 10:13
For 5:17, I do something similar to this - I place one of my foot a bit higher, then slowly try to place my knee closer to my chest and hold it for a few seconds. Feels great right after. **However, depending on my lower back's pain level in a given day, I may end up a few "very sharp" pain while I do it, even to a point where my whole body almost drops, but I try my best to support myself and do it slowly to avoid it.**
For 9:07, I also do something similar to this, but without the towel. I raise my buttocks while put pressure on my upper body downward. There will be this "hot sensation" on my lower back eventually. After doing this, my posture when standing and walking is much better, and little to no pain when walking (until I continue my desk job again).
I also do another stretching for my lower back not discussed in here though. Basically, I will be in a fetal position - knees as close to my chest and chin while putting pressure to my lower back, decompressing the limbar disc in the process (or what I think happens).
While I do those stretches stated above, I always hold my abdominal muscles and lean my upper body backwards.
Edit:
Also another question, do these activities have long-term positive effects, or it's just immediate relief? I find it frustrating that by next day, the pain is there again, or even just prolonged office job.
Your thoughts are greatly appreciated :) Awesome YT channel!
You need more followers stat!!! Thanks dude! ❤️
Well thank you, and thanks again for watching!
I have always watched your videos since 2 years and it gives me relief the right way . thanks a lot.Now I have a problem with my ankle.My feet twisted doctor did x-ray nothing is there.I put ice pack exercise but I feel pain please give me some tips to remove my pain .
Thank you so much! I have one question: when doing the second strengthening exercise, I feel most activation in my lower back instead of the glutes and core. Do you know where I go wrong?
I’ll be doing this soon. I’ll give an update how it’s going. I used to play soccer and have trouble doing sit-ups because I kept using my hip flexors instead. Also will do back exercises.
Hope the exercises help you!
Man you are really good at your job 👏
Well thank you! Thanks for watching too.
Hello Dr. Rowe,
Recently came across your video about
How to Fix Bad Lower Back Posture for Good.
Thank you for your video on exercises for lower bck
issues, very helpful. I would like to ask if there is any
specific back brace that would help this issue along
with the exercises. I find it hard to keep my posture
straight This condition started few months ago and
continues, some days are worse tha others.
Thank You,
Mario Fernandez
--
thanks
Thanks for watching!