Low Back Pain Self-Care | Easy Exercise Progression For Back Pain Relief | Best Utah Chiropractor


– Does low back discomfort or the fear of a low back injury keep you from doing the things you enjoy? Are you unable to run, cycle, climb, get ready for ski season, travel, or even play with your kids because of low back pain? I’m Dr. Reheisse, I’m
a sports chiropractor here in Salt Lake City, and I deal with low
back pain all day long, helping people get better and back out to enjoy the things that they love to do. One of the most common myths
we encounter here in the office is that if you’re having low
back pain, you should rest. And that is actually far from the truth. What I want to do today is go over some of the
most basic exercises we start with here in the
office to get you moving again, ’cause we know that once you start moving and you get muscles working and joints doing the
things that they should do, back pain starts to get better. As that gets better, you move more, you become stronger, and you
can prevent future episodes of low back pain. So we’re going to start with
some very basic exercises today, but one thing I want to say, if any of these cause you pain, please stop and reach
out to someone around you that can help you with
you these and make sure you’re doing them correctly, and that you also don’t have a condition that this could be making it worse. But for most of the cases we see, this is a great progression
to get you moving off the couch, up and walking again, so that you can get back
on your road to recovery and out enjoying the
things you love to do. We’re going to put our
arms right along our sides, and then we are going to prop
ourselves up on our elbows just like you would as
a child watching TV. We want to get a little bit of
that extension in our low back, and we are just going to sit
here for about 30 seconds in this position. It’s very mild, it’s very comfortable. It shouldn’t be causing us any pain, but it is getting us moving and out of that straight upright or even flexed forward position, and getting us into a
little bit of extension. (uplifting music) Our next exercise is going
to be the prone press up. We’re going to put our
hands under our shoulders like we’re going to do a push up, keeping our hips down on the table. We are going to press up as
far as we can comfortably. When we get to that pain threshold point, we’re going to breathe out. (exhales) Then let that sink in
and return back down. We’re going to do 10 to 15 of those, going as far as we can,
and going back down. (uplifting music) Our next progression
is going to incorporate that prone press up, but then we are going to push ourselves back into a child’s pose position. We’re going to do two or three press ups, and then from there, we’re going to our push our hips back, sit on our heels, and try to sink down towards
the table with our chest, getting a good stretch to that low back. We’ll hold this for five to 10 seconds. And then we’ll return to extension position. And then back down, moving nice and slow, controlled, trying to stay
out of that painful zone. (uplifting music) Once we get comfortable doing
the press ups on the table, we want to get to where we’re standing. We’re going to take a nice
wide base in our stance. Going to put our hands behind
the middle of our back, or the small of our back, and we’re going to extend
just like we’re on the table. When we get to that end
range we want to breathe out. (exhales) And repeat that. (uplifting music) Lastly, we want to do the same
thing up against the wall. We want to get to where
we’re facing the direction, our arms up against the wall, our body’s nice and straight, and we’re going to push
one hip towards the wall, going as far as we can without pain. (uplifting music) And then doing that on the other side. (uplifting music) Our goal here is to get motion in multiple directions to the low back. Most times we see people
hurting in our low back. They’re stuck flexed forward. We’re trying to get a
little bit of extension, and a little bit of
lateral flection each side, trying to get that lumbar spine, the muscles around it to loosen up and just start moving. Once we get moving, we
can get out and walk. We can do other things
that really continue to keep loosening us up, and then from there, we can
build strength, stability, and hopefully prevent future
occurrences of low back pain. So try these out, work through them. If anything’s painful, stop, but hopefully these get
you out and moving again. (resonant chiming)

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