What is best for back pain
6 Absolute Best Exercises for Low Back Pain | SIJ , Facet Syndrome Mobilisation , Lumbar Pain
welcome back guys today I'm going to
show you some mobilization techniques
for your lower back these exercises are
fantastic especially if your out of the
pain stage and now I'm moving on to the
healing stage the pain free stage now
it's very important that you understand
that if you have lower back pain and the
painting has disappeared it's very
important that you utilize this time to
keep it that way you don't want your
back to stiffen up again and get pain
again so these mobilization
techniques are definitely going to help
you to keep you pain-free follow along
the term especially if you already had a
massage to reduce the pain or you had
some treatment from the physio or chiro
osteopath to reduce the pain already you
don't want that to go to waste
once you mobilize these joints that you
then can progress to do more exercises
and strengthening exercises for your
lower back I really hope these
mobilization techniques are going to
help you has helped a lot on my patients
so I definitely hope they help you so
this is the Sphinx pose just lay on the
floor and prop yourself up on to your
elbows so you look like an Egyptian
sphinx pull your shoulder blades back
and maintain a good posture make sure
you don't drop your head down and
replicate like this pumping at a desk as
this will make your neck posture the
worst and then that's another issue that
we have to address in the future or you
can check out my neck posture videos on
this channel as well just hold this
position and do eight long reps this
lower and deeper the breath the more
effective this exercise will be and then
repeat it three to four sets this should
be a relaxed pose you should not be
shaking or overly exerting yourself or
be in extreme pain there might be slight
discomfort in the lower back where
you're hyperextension is but this is
quite normal all you might feel a
stretch in the front on your stomach
because it does stretch your rectus
abdominis which is your abs if you feel
like a sphinx pose doesn't work try the
cobra pose this is also known as the
Mackenzie position a lot of physios
osteopathic chiropractors prescribe this
position for lower back pain disc bulges
or sidecar this position is an advanced
version of the Sphinx pose
and commonly used in yoga just place
your hands where your elbows were in a
previous position and extend them all
the way so your arms are nice and
straight this will make you have more of
a hyperextension your lower back and
increase the angle down and therefore
create more of a lumbar lordosis so this
is a great stretch in position to
practice especially if you've got hypo
lumbar lordosis meaning you have a loss
of lumbar lordosis however if you do
have more of an increase in pain in this
position there could be a chance that
you have four set syndrome or some sort
of percent dysfunction as this is
similar to an orthopedic tests for
forcep pain offer set syndromes once
again hold this position nice and
relaxed for eight long breaths
the longer and deeper the breath the
better is for you every time you take a
deeper long breath the open and closed
the spaces between the vertebrae in your
spine also known as the intervertebral
discs increasing and closing the spaces
they're mobilizing their space allowing
fluid to go in and out of the
intervertebral discs exchanging
nutrients in and out of the
intervertebral discs allowing to heal
faster and better and rehydrating them
the research paper was published in 2013
comparing the McKenzie method against
the back-to-school method with 148
patients with chronic lower back pain in
Brazil each patient was instructed to
perform the exercises on a full weight
treatment program with one session a
week the results showed that the group
that followed the McKenzie method had
great improvements from their
disabilities within a month prayer pose
try to do this pose after you do the
Sphinx or cobra pose since it's the
opposite position to hyperextension in a
lower back therefore flexing the back
the prayer pose is also a great stretch
for decompression in the lower back just
out on all fours
whilst your hands are planted on the
ground and shift your body back so your
weight is slowly shifting back onto your
heels and let your arms slowly stretch
out and extend in front of you nice and
straight allowing your weights you
slowly relax into this bridge you don't
need to contract any muscles in this
stretch or this position just relax your
shoulders your upper back
we're all back to ensure a nice and
subtle stretch from your neck to
shoulders and your lower back do eight
long breaths with every breath I want
you to focus on expanding your abdomen
and when you exhale exhale all the air
out we're body this will open and close
the space between your vertebrae also
known as the intervertebral discs there
for encouraging nutrients and fluid back
into intervertebral discs and
rehydrating them in and out with the
nutrients in the body and therefore
allowing it to heal faster and alleviate
pain in the lower back and other joints
in the body do this for three to four
sets reverse Russian twists this is one
of my favorite exercises to do after a
heavy squat session or if I'm it
standing up all day my lower back will
have a lot of pressure there and it'll
be very tight and stiff so I find this
exercise really helps with decompressing
and mobilizing the lower back
especially the junction where my lower
back meets my tailbone the base of my
tailbone also known as the sacral just
laying it back and bring your knees up
but you can fade still flat on the floor
now twist your knees from side to side
in a nice and controlled manner I want
you to hold the position at the end
point of the twist for about half a
second just to create more of a stretch
at the end of the motion this way opens
your back a little bit better on each
movement do about 10 repetitions on each
side with a total of 20 all together
repeat this three to four times I
prescribed this exercise to a lot of my
patients that have Lord that pain or
stiffness in the lower back and their
words come back telling me how much they
love this exercise and some of them even
prescribe this exercise to their friends
and family because they find that this
exercise giving so much pain relief
spinal rocks this is another great
mobilization exercise that I like to do
in the combination of the cobra pose to
do this exercise just pull your knees up
with both hands and rock back and forth
you don't have to excessively rock a
subtle rock star just enough as long as
it mobilizes your lower back the main
aim of this exercise is the decompress
your lower back so it's not an exercise
or a ab exercise so we don't want you to
excessively rock a nice subtle
is enough do about 20 rocks 3 to 4 sets
isn't one of my favorite exercises I
like to do to reduce pain and pressure
in my lower back especially if I meet
standing for long periods of time or if
I'll be doing a heavy back squats or
hyperextension ease at the gym which it
causes a lot of stiffness and tightness
in the lower back the hip drop stretch
with this stretch try to do it in a nice
and slow controlled manner if you do it
too quickly you actually create cracks
and pops in the lower back with this
stretch I want you to lay on your back
so your shoulders are nice and flat
against the floor now with your hand
grab your opposite knee and then pull it
over to that side this will create a
stretch and twist in the lower back do
it nice and slow and with other hand try
to keep it on the floor this will act as
a counterweight so you don't roll over
with this stretch try to do it in a nice
and slow controlled manner so you can
accentuate the stretching in the muscles
in your lower back and any of the joints
that are connected you will find little
bit more stretch in either the gluts or
the lower back and sometimes you might
hear some cracks and pops in the lower
back if you do this stretch too quickly
or with unnecessary force you're gonna
create a large pop or cracking roll back
and you may injure yourself further
some people find out by creating cracks
or give them relief a lot of times by
doing this forcefully every single time
when you do this stretch you're
loosening a lot of joints that you don't
need to loosen up and you're keeping
this different step so it's better to
focus on stretching the muscles and
mobilizing the joints instead of just
cracking it back for the sake of it if
you want to create more of a stretch in
this position just extend your leg out
as straight as possible
this will create more torque on the
lower back adding more weight onto this
stretch hold this position for about
thirty seconds and repeat this on the
other side as well once again in a nice
and controlled manner make sure you
breathe nicely deep and that way we
accentuate this stretch and mobilize the
joint try not to attract any muscles in
any of these stretches as it makes you
stiffen up even more
and we want to really take advantage
the stretch via breathing since it will
accentuate the stretch and make the
stretch more effective repeat on both
sides three to four sets once again guys
thanks for watching now these
mobilization techniques are too painful
for you to do I highly recommend you
check out my lumbar spine decompression
technique video this video will help you
alleviate a lot of pressure and
stiffness in the low back especially if
you just had a dis Bowl this variation
or tightening stiffness in the lower
back that's causing you extreme pain
then you can do these mobilization
techniques
now if these mobilization and techniques
are too easy for you and you can
progress into strengthening exercises to
prevent you from injury or pain in the
future I highly recommend you check out
my lower back exercise video now I also
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have any questions and I'll see you guys
in the next one
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