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By Len Canter HealthDay Reporter. THURSDAY, Aug. 30, 2018 (HealthDay News) Low back pain is a common health complaint. And if it sidelines you for too long, it can lead to weight gain, a loss in your fitness level and keep you from doing things you love.. But not moving isn’t the answer specific exercises can help you get back.

Core exercises to try for lower back pain The Hundred. A Pilates exercise that gets your blood flowing, circulation going, and warms up the core big time. The Lower, Lift.

Another Pilates exercise that focuses on the low abs. If playback doesn’t begin shortly. Another type of exercise that may help is yoga.

According to a study published in the Annals of Internal Medicine, people who took a weekly class designed for those with low back pain were helped just as much as those who did traditional physical therapy, and needed less pain medication over time. Another type of exercise that may help is yoga. According to a study published in the Annals of Internal Medicine, people who took a weekly class designed for those with low back pain were helped just as much as those who did traditional physical therapy, and needed less pain medication over time. Once lower back pain strikes, it can sideline you, but strengthening your core and stretching the muscles that support the lower spine can help.

Research backs this—one 2016 review. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you’ve ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises.

Back exercises in 15 minutes a day. Another type of exercise that may help is yoga. According to a study published in the Annals of Internal Medicine, people who took a weekly class designed for those with low back pain. Some of the following exercises can help by improving the strength and flexibility of your lower back muscles, while other exercises work to improve other muscles that affect your posture. 7 Strength-Building Exercises That May Help Relieve Your Lower Back Pain “Instead of resting your way through your back pain, you need to be working your way through back pain,” says.

Another type of exercise that may help is yoga. According to a study published in the Annals of Internal Medicine, people who took a weekly class designed for those with low back pain.

List of related literature:

For this reason, people with back pain should consult a physician or physical therapist before beginning any exercise program—and should expect a period of trial and error before helpful exercises are found.

“The New Harvard Guide to Women's Health” by Karen J. Carlson, Stephanie A. Eisenstat, Stephanie A. Eisenstat, M.D., Terra Diane Ziporyn, Alvin & Nancy Baird Library Fund, Harvard University. Press
from The New Harvard Guide to Women’s Health
by Karen J. Carlson, Stephanie A. Eisenstat, et. al.
Harvard University Press, 2004

Specific Exercise Treatment for Low Back Pain.

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

If you have lower back pain, please consult your physician before attempting any of these exercises.

“Physics of the Human Body” by Irving Herman
from Physics of the Human Body
by Irving Herman
Springer Berlin Heidelberg, 2007

These helped to strengthen the spine flexors and extensors and relieve back pain.

“Introduction to Physical Therapy for Physical Therapist Assistants” by Olga Dreeben-Irimia
from Introduction to Physical Therapy for Physical Therapist Assistants
by Olga Dreeben-Irimia
Jones & Bartlett Learning, 2010

This exercise helps to avoid back strain, strengthens abdominal muscles, increases the flexibility of your lower back, and promotes good alignment in your spine.

“HypnoBirthing, Fourth Edition: The Natural Approach to Safer, Easier, More Comfortable Birthing The Mongan Method, 4th Edition” by Marie Mongan
from HypnoBirthing, Fourth Edition: The Natural Approach to Safer, Easier, More Comfortable Birthing The Mongan Method, 4th Edition
by Marie Mongan
Health Communications, Incorporated, 2015

If you examine this posture, you can see how excessive jumping, lifting, running or even stretching, with the back in this position, can place pressure on the vertebra in the lumbar spine, causing compression, disc issues and lower back pain.

“Sculpt and Shape: The Pilates Way” by Yasmin Karachiwala, Zeena Dhalla
from Sculpt and Shape: The Pilates Way
by Yasmin Karachiwala, Zeena Dhalla
Random House Publishers India Pvt. Limited, 2015

These exercises will also help you relieve tension, enhance the health of your spine and back, and prevent back injury.

“Dynamic Alignment Through Imagery” by Eric N. Franklin
from Dynamic Alignment Through Imagery
by Eric N. Franklin
Human Kinetics, 2012

back exercises for chronic low back pain.

“Rothman-Simeone The Spine: Expert Consult” by Harry N. Herkowitz, Steven R. Garfin, Frank J. Eismont, Gordon R. Bell, Richard A. Balderston
from Rothman-Simeone The Spine: Expert Consult
by Harry N. Herkowitz, Steven R. Garfin, et. al.
Elsevier Health Sciences, 2011

With acute back problems in general, avoid forward bending until your back feels much better.

“Healing Back Pain Naturally: The Mind-Body Program Proven to Work” by Art Brownstein
from Healing Back Pain Naturally: The Mind-Body Program Proven to Work
by Art Brownstein
Gallery Books, 2001

First, range of motion (ROM) at the hip can influence low back posture and mechanics.Tight hip flexors are a frequent finding in persons with low back pain, and the resolution of the hip flexor tightness is associated with reduced symptoms in the low back.

“Orthopedic Rehabilitation Clinical Advisor E-Book” by Derrick Sueki, Jacklyn Brechter
from Orthopedic Rehabilitation Clinical Advisor E-Book
by Derrick Sueki, Jacklyn Brechter
Elsevier Health Sciences, 2009

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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35 comments

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  • Thanks for the video. I am curious as to what your opinion is about stretching the hamstrings when you have anterior pelvic tilt. I think my hamstrings are tight but Ive been told that this isn’t good to do if you have APT. Also, i can barely hinge at all from my hips. No wonder I can barely lean over. Is hip tightness caused by anything in particular or is it all the muscles around it?

  • GREAT,…I STRETCH EVERY MORNING BEFORE I GET OUT OF BED,…NOW I WILL ADD THESE SITTING STRETCHES,.,.I HAVE HAD LOWER BACK PAIN NOW FOR FOUR YEARS.. THANX SO MUCH..!!

  • Extraordinarily helpful! Especially the part of increasing blood flow and sleeping ealier. Thank you for this professional vedio.

  • Great video:
    1. really clearly explained
    2. straight to the point
    3. interesting holistic advice
    4. home & gym options for each section.
    5. clear summary

    Thanks for the effort you’re helping more people than you can imagine, I learned alot.

  • The exercises in this video have helped me so much with my problems. Thanks!

    For probably 10 years I had lower back pain that would go from being in the background to stopping me from practicing my sport every now and then. For a long time I would spend 4 minutes a day doing exercises similar to these but it would only slightly reduce the nuisance. After I saw this video I started spending about 25min twice every week going through these exercise. Now I’ve gone from barely being able to bend down to tie my shoes to rarely even feeling any back stiffness getting up in the morning in only 3 weeks. And I can enjoy my sport more without worries! A great leap!

  • My lower back has been severely hurting the last few years, after I took a nasty fall at work, physical therapy is only so effective, and the work out sheets they give you only go so far. I tried button up my daughters shirt today, and I bent back up, and my back was sore, screw that. So I looked up videos, found this one. Gotta admit I had to rest longer than recommended, but I finished everything, and my back feels a lot better. Way better than an hour of sitting on the couch with an ice pack. Thanks for putting this out there bud.

  • What? U don’t want to waist our time, and charge $40with a 20 min vid to describe the results and testimonials first?�� excellent, just demo and explanations-have subscribed and saved-will contribute; with extreme lower back pain and no patience, great video!

  • Thanks so much for these! I also have some rib pain / costrochondritis. Will definitely try the plant with my feet out a bit wider

  • Love this guy’s acting! I really felt that beer crate haha.
    Solid video. I’m a diploma qualified Pilates teacher and though i know all these exercises, it’s helpful to hear intelligent thought and insight from time to time. Helps motivate me to do the things I know I should be doing haha.

  • I happen to see this video by universal pulling of Youtube Algorithm and this is definetely silver lining for my back.
    Thank you, 감사합니다

  • Thank you for sharing this. I appreciate it because I have two hernias in my back bound since 2006, so I’m gonna try to do these exercises.

  • People with real backpack like me cannot do these core exercises effectively. You’re better off getting a high end massage chair. Expensive at first, but cheaper in the long run compared to physical therapy.

  • Thank you for all your informational videos. They have been enormously helpful. If you had the time, I’m sure myself and many others would be interested to hear your take on IT band syndrome. It has been a stubborn injury for me, and research delivers conflicting information. Some say it’s all in the hip abductors; others say quads; others say it’s the IT band itself. What would be your recommended recovery regime for IT band syndrome? Cheers.

  • A quick test to try to figure out whether your back pain is related to a bulging/herniated disc or a muscle strain, is Lasègue’s test (straight leg raise). It’s usually carried out by a medical practitioner (for good reason), but you can do an approximation at home as well.

    Grab a towel or anything else which you can use to wrap over your foot. Lie down on your back. Wrap the towel/band over the bottom of one of your feet and hold onto the ends of it with one or both of your hands. Make sure to press your lower back into the floor (counteract your natural back arch) and flex your foot so that your toes point more towards you (dorsiflexion). Then you slowly with the help of the towel pull your straight leg (zero knee bend) up into the air, as if you were stretching your hamstring. If during any point during the raising of the leg you feel a sharp, shooting pain running down either one of your legs or buttocks, then that is a sign of disc injury. If not, there’s a good chance of it being a pulled muscle. If you have a partner or someone else who could lift your leg instead, then let them do it.

  • Getting 8 hours of sleep alongside of this on a consistent basis will help a lot as it will activate the growth hormone for recovery. Hope this helps, God bless!

    Jesus rises:
    https://www.youtube.com/watch?v=iKcWgqsqJGg

  • I’m 14 and my knees crack and hurt consistently and have really bad stretch marks on only my lower back. But I keep on exercising and working out and have a good body and I do running as well so please give me advice I’m scared for my future

  • There are a couple of young guys, whom I work with, that go to the gym several days a week to workout. And all I hear from them is constant whining about how they’re in pain all of the time from working out. Me, I’m 55 and keeping in shape simply by eating well and keeping active physically. That’s all I need. And I’m never in pain from exercising. Exercising is useless and even risky when you don’t know what you’re doing, only driven by testosterone and ego, much like this guy here trying to lift a case of Adolf Hitler’s favourite bottled mineral water.

  • I can confirm you’ll get these exercises from your physiotherapist if you suffer from sciatica. If you are experiencing severe pain you will get static variations of the exercises.

  • Thanks! I am 188cm (6’2”) tall and I suffer of lower back pain many days of my life. I’m starting them Today, I’ll let you know how it goes!

  • Hi Alex, I Know That This is a channel dedicated to improve the body and learn how to do correctly excellent exercise routines, but also Your work make me improve My language skills. I’m learning to speak English And the way You speak (slow And Clear) is very useful for me. Thanks Alex from México.

  • Sit-ups always give me neckpain, no matter how I perform them. Prefer reversed sit-ups or any other exercise. Used to do diverse fitness classes years ago. Always ended up doing annoying sit-ups anyway as part of the lesson.

  • I experience the same problem but I found out some of the exercise are not good for lower back because they case some pain while doing them.
    1not cold drinks or food.
    2always use hot water or hater for your lower back.
    3sleeping position should be on your back and when you wake up you should be very careful and use your side instead.
    4visit your physical therapy’s regularly for treatment and advice.
    5do not stand for long time and do not set for long time.

  • Well I did try it out and my lower back is Very payneful when I do all of those streches should I stop or do it slower. No matter what I do it never goes away �� can anyone help me out with sum advice besides using ice packs. I was hit by a drunk driver on my lower back�� had this Payne for 7 years and my right ankle also. It drives me nuts I’m always in bed rest ever since.

  • back muscles pin kaise theek Karen guru Mann sar iske liye koi video bana sakte hain to please banaaiye aur kaun si diet Lena chahie mujhe plz sar

  • 1:20 12-20 then switch leg
    2:55 5 reps each side keep 1 sec in air 1-2 min break do 3 sets
    4:30 8-12 reps 2 secs pause then return to position
    6:05 15-20 reps x 3 sets
    7:15 15-20 reps 1-2min break 3 sets
    8:30 10 reps 3 sets

  • Thank you so much you have no idea how much I needed theses ab/back exercises to do before I go out for a run…speaking of running please tell me what you can offer for prerun stretches will be helpful and post run stretches,. Do and don’ts.you can help us runners greatly. Thanks!

  • Great video. In order for your back pain to go away, you must be examined by a Gonstead chiropractor. They need to align your spine the way it is supposed to behence why people are suffering a lot of pain from digestion, headaches, lower back pain, and so on. If one, lets’s suppose goes to a chiropractor just for a simple adjustment without any x-rays and not knowing much of the in-depth information about the patient, they will not correct the problem from the root thus still causing the majority of the problems we face today in the chiropractic world. I myself have faced many of these problems. excruciating back pain, shooting pain down the leg, neck pain, and god knows what else. In the end, they were fixed and analyzed by a Gonstead chiropractor here in Toronto, Ontario. I also saw many chiropractors who failed to fix the problem that I had. I have had many adjustments who just do a simple adjustment for a couple of weeks and send me home because I was not seeing the results I wanted to see. As for the chiropractors, they had given up on me and told me to see another doctor. These exercises are good and going to the gym is great, but it is no where near fixing your back pain. Here is an example of a Gonstead chiropractor https://www.youtube.com/channel/UCIpqRCu9dbj6MqlRJiP9M4A
    Hope this helps.

  • TL;DR… do yoga!

    This is an excellent explanatory video that helped me make sense of things I could feel working through yoga practice.:)

  • Yoga is so beneficial for the body and the best thing is that you don’t even realize that you are strengthening your body every time you do a pose.

  • Thanks for this great content. One question: can I do those kind of soft/postural exercise every day or should I respesct day of rest as for other exercise?

  • Please don’t think you not gonna be hurting after doing these exercises. It’ll just take your mind off what’s really bothering you but. You’ll never in life be pain free. We’re all in this together

  • I had hip replacement surgery one and a half years ago. Ended up the right side was 1/2 in shorter than the left. Even with a custom made lift in the right shoe, I still have considerable pain in my right knee when I walk.

  • Why they don’t teach this in school? In high school?
    Instead of all that useless rubbish that no one ever remembers anyway…
    Because a consumer society needs sick people, who consume fat, sugar, gluten, milk, alcohol and then consume drugs which are even worse… and a consumer society needs people in hospitals… by the millions
    God bless this guy

  • Thank you again Dr Allan. This is a great exercise. It’s good for my lower back pain. Thank you sir. Have a great day. God bless you.

  • I have serious difficulty bringing my kneees near my chest. What would you recommend? Thank you.
    I had two bulged discs in lower back end of January and since then trying to gradually recover and improve my lower back posture, strength and overall flexibility