In this video I discuss my top three exercises to address lower back pain and sciatica. We have a brief description of the anatomy of the lower lumbar spine. We discussed how to perform these movements in a safe manner. We discussed some of the precautions when performing these movements. Your condition should never get worse for longer than 3 to 5 minutes after performing one of these exercises. If it does stop immediately and get a orthopedic evaluation. A common misconception is that you should do more than one of my suggested exercises. The proper way of approaching this is to perform one of the three exercises for two or three days and if your condition does not improve stop and try the next one. Often you’ll see and improvement in range of motion first followed by a decrease in pain intensity or location. If you’re unsure if the exercise is working pick an activity that commonly you have trouble with before doing The exercise and then afterwords And see if there is a improvement in your function were the intensity of the pain while performing that activity. It allows for a self functional evaluation and is one of my approach is when evaluating patients with lower back pain and sciatica in the clinic. In the physical therapy clinic we use the McKenzie method to determine the best exercise for your lower back pain and sciatica but these are typically the top three but I utilize. However there are variations on this exercise that are beyond the scope of this video. Do not attend these exercises if you have any of the following red flags: Progressive weakness, a recent accident or trauma, a recent change in bowel and bladder control , Numbness around the groin or inner thighs, or significant balance problems. If you find an improvement after trying these movements pick one and perform at two times every two hours for about five sessions a day. I also recommend not sitting for greater than 20 minutes at a time and performing a gentle walking program as long as neither of these things increase your symptoms pain or otherwise.
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Original Mckenzie D-Section Lumbar roll
Using this lumbar roll is helpful for self-treatment with low back pain and resting on it helps improve posture and helps correct mechanical back pain
This was very helpful! That third stretch seems to be more helpful than the other two. I have low back pain that generally is right between the hips with pain on the left side. I had a sledding accident when I was I kid (went off a ski jump in a sled: not my idea) and when we landed I hit straight down on my tailbone so hard I literally could not breathe at all. This was back in the early 80’s and I never went to a doctor (no one ever took me and we didn’t really “doctor”) so I’m thinking my back pain that I’ve had my entire adult life is stemming from that. Unfortunately, I live in poverty (but not poor enough for low income health insurance) so I can’t get low income health insurance, can’t afford health insurance since I live paycheck to paycheck so going to see a doctor is absolutely not possible for me. I’m just trying to find a way to not be in pain every single day. I hope the stretches help. Thanks for posting this video!
Frenchy PooWho I hope you get some relief. Best of luck!
Excellent had a stiff back for 20 years through gardening my main objective is to stop lower back muscles tear as it takes 4 to 5 months to heal
Thank you very much for sharing this.
Thanks
It’s only been one day of using these exercises and I already feel a difference. After 3 weeks of excruciating pain and immobility, these movements are like magic. Looking forward to a complete recovery – thank you for this!!
Thank you for sharing
What about how did a surgery for lower back pain related to sciatic (L4/L3) inflammation in vertebrates and pressure in the nerve.
After surgery for one year and half the pain in lower back start again with the leg pain.
What the best exercise to do for this case please.
You may try these exercises but make sure you listen to the precautions I discussed in the video
Wow great and how quickly it mades a difference, million thanks
Great to hear!
I’ve been having lower back and leg pain for about 3 weeks now… Just woke up one day in pain… The hand on the wall pushing the hip in actually seems to be helping
After you have improved with the hand on the wall finish with the standing lumbar extension.
great to hear!
This pain has been steadily increasing the last few weeks. I just did these exercises for the first time and felt significant improvement! Thank you. I will definitely continue with them. BTW I’m a 66 year old grandma 🥳
Love it! Keep it up!
Am I supposed to figure out which one seems the most helpful and just do that one? Or do all three?
@patricia mcbride do the one on your stomach first for 3-5 days. Tell us how you do
Hey! I loved the video! It’s so informative! I added it to one of my blog posts. I hope that’s fine with you.
Sure!
I felt better after one set. Experienced pain fit 8 weeks. Nothing work but this is. I will continue to do this. Thanks you.
Thank you so much!
Your welcome!
The first exercise helped so much, always waking up with severe lower back & buttock pain,once I did the exercise the pain went away,thank you so much😁
Great to hear!
VERY GOOD!
Thank you for sharing this valuable information! I tried it and I felt slightly better. I’m going to apply the workouts every day of my life. 🙂
Health comes first.
Keep it up! Tell us how it goes
I started doing the McKenzie and wow I never had lower back pain but had sciatica like crazy well I woke up with serious lower back pain but no more leg pain
That is often a sign of improvement called centralization. That happens often in the clinic with my patients.
I’m going to try the pushing up exercise, I have DDD and arthritis of low back it’s been flared up
8 weeks now .
Tell us how you do.
This is a “Know pain – know gain” 😉
I intend to try these. Please can you tell me if I do them all, or try one for a few days. Just to say I have a sway curve so wondering if I should do the push ups ? Thank you.
Just try on version for 3-5 days. Improvement try
Wow inmediate difference, it helps so much thank you.
Great to hear!
These are the exercises i learned at physical therapy but I had forgotten them and wanted to re-learn. Thank you for this video, I really appreciate the no-nonsense and no sales pitch, just genuinely helpful. I appreciate you
Thanks
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