5 Simple Moves to get rid of Mid Back Discomfort permanently

 

Two Critical Exercises For Lower Back Pain

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Fix Low Back Pain | 5 Red Flags (WARNING!)

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5 Common Causes of Back Pain

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NO MORE BACK PAIN! 5 Of The Best Core Exercises For Lower Back Pain

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7 Exercises to Relieve Back Pain In 10 Minutes

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5 Simple Moves to Eliminate Low Back Pain for Good. Written by Beth Alexander on July 22, 2014. You might like. Remember—the goal is to reinforce good movement patterns. Use.

Unlock your knees and keep the weight in your heels. When your hands are down to the ground (or on a prop, for people with tight hamstrings) pull your hips back, up, and away, reaching. 5 Simple Moves to Eliminate Low Back Pain for Good.

Read full article. June 3, 2015, 8:00 AM. Yumna Jawad of Feel Good Foodie has got simple recipes for all skill levels, but this one.

Here are 5 simple moves that will actually make you feel better, and totally put an end to your lower back pain 5 Moves to Beat Lower Back Pain. Try this set of moves twice a week, don’t overdo it and take it easy especially if your pain worsens and of course consult with a medical professional if you are concerned with the level of pain. How: Lie faceup on the floor with your left leg straight, right leg bent, and right foot flat on the floor. Put your hands under the arch in your lower back. Slowly raise your head and shoulders without bending your lower back.

Hold for 7 or 8 seconds, breathing deeply. Do 4 repetitions, then switch legs. The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain. To perform the knee-to-chest stretch: Lie on your back with your knees bent and your feet flat on the floor.

One of the best techniques for a healthy lower back is to stretch your hip flexors, according to Dr. Daniel Aronov. To do this, put one knee in the corner of a wall, with the shin and top of your. Beat back pain by using these 7 practical strategies for reducing the aches and pains for good.

Real back pain relief, real fast. to Eliminate Back Pain. were out of work due to lower-back. WebMD provides you with 10 ways to ease lower back pain at home. But for routine and mild low back pain, here are a few simple tips to try at home. Low Back Pain. Good and bad exercises.

Back Pain that Moves. Some patients experience back pain in the same spot every time. Others may have recurring back pain that crops up in different areas of the body.

For example, a patient may initially have pain in the low back.

List of related literature:

Teaching correct posture and body mechanics can help prevent back pain (Figure 7-12).

“Foundations of Maternal-Newborn and Women's Health Nursing” by Sharon Smith Murray, MSN, RN, C, Emily Slone McKinney, MSN, RN, C
from Foundations of Maternal-Newborn and Women’s Health Nursing
by Sharon Smith Murray, MSN, RN, C, Emily Slone McKinney, MSN, RN, C
Elsevier Health Sciences, 2013

Teaching correct posture and body mechanics can help prevent back pain (Fig. 7.2).

“Foundations of Maternal-Newborn and Women's Health Nursing E-Book” by Sharon Smith Murray, Emily Slone McKinney
from Foundations of Maternal-Newborn and Women’s Health Nursing E-Book
by Sharon Smith Murray, Emily Slone McKinney
Elsevier Health Sciences, 2017

Teach patients to avoid sleeping in a prone position because it causes excessive lumbar lordosis, placing stress on the lower back.

“Lewis's Medical-Surgical Nursing E-Book: Assessment and Management of Clinical Problems, Single Volume” by Mariann M. Harding, Jeffrey Kwong, Dottie Roberts, Debra Hagler, Courtney Reinisch
from Lewis’s Medical-Surgical Nursing E-Book: Assessment and Management of Clinical Problems, Single Volume
by Mariann M. Harding, Jeffrey Kwong, et. al.
Elsevier Health Sciences, 2019

Ergonomics in Back Pain: A Guide to Prevention and Rehabilitation.

“The Occupational Ergonomics Handbook” by Waldemar Karwowski, William S. Marras
from The Occupational Ergonomics Handbook
by Waldemar Karwowski, William S. Marras
Taylor & Francis, 1998

Effective physical treatment for chronic low back pain.

“Integrative Medicine E-Book” by David Rakel
from Integrative Medicine E-Book
by David Rakel
Elsevier Health Sciences, 2012

Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain. Churchill Livingstone, London.

“Chronic Pelvic Pain and Dysfunction E-Book: Practical Physical Medicine” by Leon Chaitow, Ruth Jones, Sasha Chaitow
from Chronic Pelvic Pain and Dysfunction E-Book: Practical Physical Medicine
by Leon Chaitow, Ruth Jones, Sasha Chaitow
Elsevier Health Sciences, 2012

Close attention to maintaining ROM, especially abduction and external rotation of the shoulder and interventions to reduce pain, such as heat, cold, or TENS are important to prevent a disabling pain cycle.

“Neurorehabilitation for the Physical Therapist Assistant” by Darcy Umphred, Connie Carlson
from Neurorehabilitation for the Physical Therapist Assistant
by Darcy Umphred, Connie Carlson
SLACK, 2006

Body position is critical to reduce strain on your lower back, elbows, and wrists—bend slightly at your knees, center your hips and shoulders over your feet, and maintain good posture with your lower back straight and your head up.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

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

To help protect your back, follow these precautions Figure 2-5: ●● Always keep your back in a straight, upright position and lift without twisting.

“Nancy Caroline’s Emergency Care in the Streets” by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
from Nancy Caroline’s Emergency Care in the Streets
by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
Jones & Bartlett Learning, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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40 comments

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  • ive been doing this for 3 day straight, once a day before i went to bed. and the result just amazing! the pain is really went away.

  • Also, if you injure an ankle and it swells up, get it fixed before you find that the limp that might start from that injury starts affecting the back. You might hear people tell you to walk about as much as possible if you have a tandem problem like a back problem. They say walk about as much as possible because they think the back is causing the ankle or leg problem but if it’s actually the ankle that’s causing a limp that’s affecting the back– then walking around as much as possible will aggravate the problem even more. Then later down the road you get misdiagnosed further, then one day BANG a disc in the back ruptures.

  • Wow I can’t believe it I’m 38 and have always suffered from lower back pain been the doctors with it and they couldn’t find what was wrong but everything that you mentioned about lower back pain and how it’s caused I was doing untill now so thank you

  • Hi. Loving videos. I have pain across my lower back just above my glutes. I think I over did yoga poses and then had just started horseriding, it’s been sore for about 4 wks. Should I just stretch, or can I also do core exc. to build strength so I can get back to horse riding. Thanks for any advice

  • Thank you Jeff for this video!

    I wanted to ask you 2 questions: When I sit down I notice my feet are on my tippy toes. Could this be a muscle imbalance that exacerbates my low back pain? How can I fix this imbalance?

  • My mum is in extreme pain on her back today and she was even crying I will try to get her to do these tomorrow if she doesn’t get better

  • A senior citizen having knee problems as well…still I think I can try some of these exercises. And I hope and think they are going to help. Thanks for the video. It’s great to be young…and healthy too…at every stage of our lives.

  • Mine just started today it hurts so much. I sleep on a bunk bed and I could barely get up the ladder and it hurt when I’m laying down

  • Back pain takes real conscious effort to eliminate. You can do the right exercises but if you fall back into old habits of lifting and or remaining in the same position it will come back. it happened to me.

  • Thanx, would like your suggestions on heel pain due to recalceneation bursitis as well as Achilles bursitis. I am a regular tennis player( doubles),55 years of age and would like to play regularly with your suggestions.

  • This is the best exercise I never ever have I have my back pain connect to my i left leg 5 month now thanks God ICU channel and I try I feel better ������ I am swear I am going to do this everyday thank you so much for share ❤️ ❤️❤️

  • Hey there, thank you for explaning. I work in grocery shop and I spend a lot of time being a cashier and also moving heavy stuff.. I guess I forgot about my posture, I was always in a hurry.
    Thumbs up!

  • This can be a nightmare. I actually ended up having a back operation after a Yoga injury. Now I can’t mountain bike anymore, which really pisses me off as before it all happened I didn’t excerise and I was really getting into it. I still can’t do certain things as a result but that doesn’t mean I can’t do anything, so, even though I’m starting from behind at least I’m not leaving myself in a position which frustrates me.

  • Love Jeff’s videos but kinda makes me sad at the same time. I’ve now been diagnosed with flat feet, anterior pelvic tilt, and rounded shoulders. Guess that’s what happens when u go all chest no legs ����

  • You should write a book������???
    I’ve been having low back pain since april 2018 due to herniated discs in my lower spine…. It has healed tremendously but here and there I feel the pain coming back and I’m always scared at the gym that I might do something wrong:(

  • In the pelvic tilt with march, in order to suck the belly button in, it is necessary to hold breath. In breath held condition how do we do continuous marches?

  • I’m unblessed with an ass, it’s big all my life I’m 56, it was that forced quarantine for 3 months, I went back to the gym and got clobbered

  • This is very good help for the young back pain for Teenager and Adult. Am actually a teenager. Sometimes is really happen to me ended myself a back pain.

  • So, basically, I got all.. and (I guess) because of doing the wrong exercises, ended up with a bulging disc in my lower back, pressing against a nerve. Now I am not sure what exercises I should be doing first to address this.. My hipflexors are extremely tight lately, a few years ago did not have such problems.. Thanks for the video.

  • Doc I wake up every morning with side core pain. Going to Physical Therapy now. My legs, and buttocks is so weak. Can’t wait to try out theses exercises.

  • In my MRI scan says “a minimal posterior herniation of L5/S1 disc. A severe pain is their always. What would you suggest as the most suitable exercise for me?

  • Thanks for the truth. Many years back I had back pain, I improved the posture & the condition causing it & it was gone gradually within 1 year. I put wooden stand on the chair so that my back is straight while sitting, that improved my sitting posture & I took pillow that was not very thick, that improved my sleeping posture sleeping straight.
    And I practiced walking straight & sitting straight with wall or wood stand support wherever needed.
    Thus No more back pain.
    Once lifting big heavy thing leaded to backpain but it goes automatically within few days when I stopped lifting heavy things.
    I thought my testimonial will help others so I posted my experience.

  • Hello I’m a new subscriber and I watched your core exercises. The problem I have is it requires a lot of knee as I a 20 year-old total left knee replacement with a poly exchange of 2 years ago. I also have a bulging disc on the left side near my S1 L5 and a bad tennis elbow on my right side. I can hold a plank for about 50 seconds three sets by engaging my gluteus maximus. I would like to see a total core exercise that does not involve the knees. I am almost 58 years old I workout with weights rubber bands and the ball rotating them Monday through Friday and I try to walk a mile to two mile 7 days a week. I’m in relatively good shape minus limitation on my knee and my lower back. I do not feel that I am getting the proper Core workout because I don’t feel my core to be sore as the rest of my body parts. My core regimen consist of three sets of 50 second planks engaging the gluteus maximus, then I do rubber band rotation standing and this one I find as I do more in quantity count my lower back starts to hurt. Then I do three sets of a cobra with a minute hold the last core exercise that I do are ball sit-ups with eight pounds of weight across my chest making sure that my neck is tucked and my back is straight. Still with all these exercises my core is never sore which tells me that my muscles are not being worked properly. What am I doing wrong? With all of my core exercises I do engage my gluteus maximus to protect my lower back. I do not feel that I can do higher repetitions because then it starts to hurt my lower back. Please help what do you suggest. Thank you for listening.

  • Kkkkkkkk you guys are really funny!! Yeah Jeff the last red flag was mine! I used to seat all my life like this! I gonna change this and strengthen more My low back as you said. From Rio de janeiro Brazil I really appreciate it!!!

  • 204 people that accidentally clicked the thumbs down for this video, must be Jeff’s incompetent opponents that are soon to be looking for a new job….

  • I did some workout on my hips and thigh. After 9 days i found myself having a backpain (again after a year) and my working style also affects my back. Does this means i cannot do all those workout for some time and follow this exercise to strengthen my muscles? Would love to hear from your opinions. Thank you Doc ��

  • This would make a lot of sense. I didnt have back pains until after I stopped! Working out. I think my body still wanted to do the same muscle memory reactions but didn’t have the same strength.

  • Thanks for this! Just wondering about rest vs exercise. Do you balance them 50/50? I have degenerative disc disease and wondering.

  • Thank you for your videos. My spine is a little twisted from birth. I have both an irritated nerve in my neck plus severe back pain and core weakness. I have watched and noted your video on exercises for the neck as well. I will put both videos in action. They should be beneficial. Thanks again:)

  • Repetition is definitely the name of the game!!! I love how you can teach us different versions of similar exercises to keep things fun and entertaining Jared! Sometimes I’m like, “ok new chore exercise can I try now?” And then, I go back to any of your videos and I always find something new to add to the collection. Watched, liked, and suscription on point so ready for the next one! ��������Best wishes and heartfelt gratitude as always for you and your lovely family! Hasta luego, amigo!! ������

  • Im a big fan of exercise to relieve pain and you have some great video. What is a good exercise for a Bursa I have one on my left side and it is always hurting. When I’m on that side on the floor doing floor exercise. Thanks Julia.

  • i have one question,my back is fucked,i have broken disc one of the lowest one,and i know i should have program how to make it more muscualr to protect the broken one,,its also slipped the broken one by 0.5 cm,and i been getting weaker and weaker by the year,47.year old now,i have issues ow to build mass on my legs cause of this i cant really but much weight on back,so my total core is weak,is there any video u have that tackles that,by the way,thank you so much for helping us,u are amazing:)

  • I’ve been doing your low back and hip flexor exercises for a week and I’m feeling better already. Thank you so much for sharing your amazing knowledge in such a clear and understandable way.

  • I have a sciatic nerve pain in the lower part of my left leg for afew months now. I have tried many exercises, but nothing works. Would you recommend some exercises for me?

  • I have been having back pain since my second trimester of my second pregnancy, my baby it’s now 2years and my back has not been better. This exercise has help me so much and the voice of the narrator it’s so soothing. Thank you so much!

  • I love all of your videos! I use to be very active and athletic, alas, now I am aging and having pains and weakness and being really deconditioned (after losing over 50 lbs and still going [another 20lbs]). I find your explanations and demonstrations spot on and VERY helpful. I can feel changes already and look forward to learning more from you and utilizing your techniques to become stronger and more flexible. I do have a specific question for you though…do you have any exercises to help with meralgia paresthetica? Thanks for all you do to take the time and effort to help others heal and be strong warriors at any age!

  • Okay. I will be watching. Interesting stuff. I am joining your family now. I hope you come take a look at my garden channel and become a new friend as well. Take care.

  • Awesome exercises, being a massage therapist I gave lots of clients with lower back pain and I do teach them exercises to relieve their pains.

  • @tone and tighten my neck just won’t stop hurting.. I watched you video for relived knots from the neck and shoulders.. But it still feels sore thru out

  • Hello,Can I still do these exercise, my results came in yesterday�� i have a mild narrowing L5 S1 is this real bad? I’m scare i am 36 year’s old.. Also, i have been having the sciatic nerve pain���� I’ve been like this for 4 months