Low Back Pain Rehab Video – Low Back Strain
THIS HURTS!
What hurts…: I have injured my back.
How you hurt it…: I have always had a “bad back” so to strengthen it I was working out at a gym and started doing dead lifts with a barbell and weights.
When you hurt it…: It has been a couple of months. I have started taking muscle relaxers and some prescription anti inflammatories.
Your Pain level (1 is low, 10 is high Pain): At the worst it felt like someone had taken batting practice on my right side, then used my back for a punching bag. It has gotten better but very slowly and it still feels like something is sore when I get up in the morning. Right now 4 or 5.
Your age and overall health…: 51 and overall pretty good. I have completed 2 marathons and really like running. I mostly run on a treadmill except on the weekend and then mostly on concrete. I am a bit overweight though.
Any other information you feel is relevant…: I just don’t know how to tell it’s ok to start running again and then how much to increase the intensity and how often. My hamstrings are pretty tight in general so knowing what stretches and how often would be helpful.
YOUR INJURY COULD BE…
Low Back Strain.
REHAB YOUR INJURY BY…
Hamstring Stretch: Lie on your back. Grab behind your knee and straighten your leg, pushing your heal up towards the ceiling and bringing your toes down towards you. You should feel a stretch behind your leg. Hold this position for 15 seconds. Do this on both legs repeating 3 times for each leg.
Lumbar Stabilization: Get on your knees and hands. Tighten up your stomach so your back is flat. Envision putting a cup full of water on the base of your back – keep the water from spilling. Alternate lifting your arms up, keeping your back flat. Repeat 20 times (10 times on each arm). Once you can perform this exercise without any Pain, then do the same with just your legs. Once you can perform your leg exercise with no Pain, then perform both arm and leg lifts together alternating sides. Your goal is to complete 20 lifts pain free.
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Duration : 0:6:14
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18 Responses to “Low Back Pain Rehab Video – Low Back Strain”
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thank you, i strain … thank you, i strain my back last month, Hope these exercises will help.
20 on each leg is … 20 on each leg is way too many if youve got back pain…stop saying flat back as well..its a lengthened spine keeping Neutral ..keep hips level, no twisting in the spine as you can see here when she takes the leg back…keep the toe on the mat..slowly. and work with your Transversus abs or Pelvic floor at a mild activation..its a great move when done correctly..
cup. She said cup. cup. She said cup.
did u ice and heat … did u ice and heat it when u had it. also good to take some pain killers and anti inflammatory drugs. i have had recurring back injuries from fast bowling
4:23 , did she … 4:23 , did she seriously say people should visualize a on their lower back? omg
my names zeph and I … my names zeph and I have had a strained back since last summer. I just told my doctor 2 months ago. I went to physical therapy and have been doing excercises everyday for the last 2 months. I dont see any differance. my back kills. I'm only 14 play football and hockey. I've only done upper body weights for the past 2 months for next football season. I go every morning 4 days a week.. still, nothing. what do I do. can you help me or tell me what to do???
dont do em dont do em
just experiment … just experiment with it, but dont do any strenuous activity
I'm looking for … I'm looking for some exercises that can help in back pains.I think feldenkrais is a good option but be carefull even after the pain end because sometimes happen it return harder.
i strain my lower … i strain my lower back and its been 3 weeks and still no recovery
Wow. My backs is … Wow. My backs is messed up and im still in freshman year. And I cant run cross country any more because im too weak and i have hip joint problems
i appreciate people … i appreciate people like her who want to help other peoples quality of life..kudos
its very good … its very good Exercise
i do cruches and … i do cruches and other stomach exercises it hurts mi lower back
Personalized …
Personalized exercise programs are the way to go. Finding answers to back pain questions on the internet is a scary idea. Every person is different and has different reasons for the cause of the back pain. Without knowing the cause, many exercises prescribed may actually make the pain worse! Ask your doctor or physical therapist and be specific about what hurts and what doesn’t.
the same thing …
the same thing happened to me
im srry i hope you feel better
my back is killing me and its also stopping me from doing sports =(
Solving your back …
Solving your back pain is possible! look here: back.xfollow.me (Copy to your browsers address bar)
Strange. Lol!!!!.
Strange. Lol!!!!.