Finish Knee and occasional Back Discomfort – Avoid These 2 Exercises


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Avoid These 2 Exercises End Knee & Back Pain | Tiger Fitness

Video taken from the channel: Tiger Fitness

Avoid These 2 Exercises End Knee & Back Pain Open and Closed-Chain Exercises The word chain refers to the kinetic chain of your body, meaning that all the links are connected. For people experiencing lower back pain, relief is the first thing on their mind when they begin to exercise as part of their treatment plan. Unfortunately, many of the stretches and exercises for lower back pain can actually cause more harm than good when done improperly, and some should be avoided altogether.

When, Why and How to Exercise Through Knee Pain Although fear of pain is a deterrent, staying active can actually reduce chronic knee discomfort. By Michael O. Schroeder. Knee-strengthening exercises are one of the best ways to avoid injuries and to treat knee pain. “We’re living in a world where we do more and more, so. Low Back Pain: Exercises to Reduce Pain Low back pain is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible.

And it will help you understand that some continued or repeated back pain is not surprising or dangerous. Continuing through a progression of exercises to centralize your pain can help you quickly and safely get rid of your knee pain and get back to normal activity. If your knee pain is improved by exercises for your spine, your physical therapist can also show you postural correction exercises and strategies to keep pressure off the compressed nerve.

Here are the most effective exercises to train straight through lower back pain, shoulder pain and knee pain. Training Through Lower Back Pain. This is one of the most common injuries people who train and just the general population will experience at least once in their lifetime. Actually, 80% of people will experience low back pain in their. Squats.

Any exercise involving squatting movements is contraindicated for knee pain. According to Lynn Millar, PhD, assistant director and associate professor of physical therapy at Andrews University in an interview with NBC New York, exercises, like squats, that involve excessive flexing are generally not recommended for people with bad knees. Knee mid-flexion (half-way bent) slide heel up towards buttocks to end range.

Hold for 2 to 3 seconds. Slide heel back down to mid-flexion (knee half bent) (see 3 Simple Exercises for Low Back Pain) Does your knee pain extend up into your thigh or back or down into the leg, ankle, or foot? BENEFITS AND RISKS OF EXERCISES FOR KNEE PAIN. Expanding range of motion in the knee can help reduce hip and back pain. These simple stretches will also improve strength.

Learn more about orthopedic care.

List of related literature:

You can ease pressure on them and alleviate most discomfort or pain by placing a block or pillow under your butt to lift your hips up and lessen the degree of flexion at your knee.

“Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind” by Beryl Bender Birch
from Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind
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11) and avoid high-force exercises that involve deep knee flexion angles (i.e., deep squatting, kneeling past 50°, and extensive stair climbing).

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

Proprioceptive exercises and balance retraining are beneficial components of the patient’s home exercise program.58–61 Exercises done in a pool to lessen the weight-bearing forces on the knee have also been shown to be beneficial in decreasing pain.62,63

“Orthopedic Interventions for the Physical Therapist Assistant” by Maureen Raffensperg
from Orthopedic Interventions for the Physical Therapist Assistant
by Maureen Raffensperg
F.A. Davis Company, 2019

Answer: 4 Rationale: Clients with low back pain are often more comfortable in the semi-Fowler’s position with the knees raised sufficiently to flex the knees (William’s position).

“Saunders Q & A Review for the NCLEX-PN® Examination E-Book” by Linda Anne Silvestri, Angela Elizabeth Silvestri
from Saunders Q & A Review for the NCLEX-PN® Examination E-Book
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Lower your body into a squat position to 90° knee flexion and slowly return (b) to standing while maintaining your knees in proper alignment.

“Strength Band Training” by Phillip Page, Todd S. Ellenbecker
from Strength Band Training
by Phillip Page, Todd S. Ellenbecker
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Find adequate padding for your knees, such as two balance pads or ab mats or a folded yoga mat.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
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A physical therapist can recommend proper cushioning insoles or elastomere soles to cushion your knee from the impact of every step.

“Body Renewal: The Lost Art of Self-Repair” by Jay Glaser
from Body Renewal: The Lost Art of Self-Repair
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Treatment includes NSAIDs and restricting all downhill running, application of ice for acute symptoms, followed by whirlpool or moist heat, ultrasound, knee stretching and strengthening exercises.

“Neale's Disorders of the Foot” by Paul Frowen, Maureen O'Donnell, J. Gordon Burrow, Donald L. Lorimer
from Neale’s Disorders of the Foot
by Paul Frowen, Maureen O’Donnell, et. al.
Elsevier Health Sciences UK, 2010

Pain complaints related to chondromalacia are exacerbated by sitting for an extended period of time with a flexed knee, doing deep squats, or going up and down stairs.

“Textbook of Family Medicine E-Book” by Robert E. Rakel
from Textbook of Family Medicine E-Book
by Robert E. Rakel
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Without losing your sitting posture, take both hands and gently apply downward pressure to the top of your left knee until you can’t comfortably push your shin any closer to a position parallel to the floor (see Figure 4-14b).

“Golf For Dummies” by Gary McCord
from Golf For Dummies
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Alexia Lewis RD

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  • I was attempting these exercises while watching the video; I found new muscles. I am a dentist and often find myself in non-ergonomic positions. The pain I am having tends to radiate up and down from the knee joint approximately 6-8 inches 360 degrees. The greatest pain is during flexion. Will these exercises be of help. I love stretching and in the past have spent numerous hours with physical therapy having great results. I have not been able to locate part two of your instruction. Please point the way.

  • Hello doctor, I usually run like everyday in the morning and for the past few days I’ve been having knee pain when i bend the knee, it makes a cracking sound will these exercises help?

  • I have 6 herniated discs.3 lumbar, and 3 cervical. C6/7 has been replaced. Eventually, my lower back will need surgery. Im a contractor, so im often seeking pain relief. I dont take pharmaceuticals, because they are addictive and dangerous for my trade. My personal choices are to take Kratom for pain relief, and ive stopped driving completely.I used to sit in my truck going to work, and sometimes even a short ride left me unable to move.I know everybody cant do this, but riding a bicycle every day has helped me tremendously! I can even pull a trailer now on my bike, with 200 lbs of tools! Everybody’s back issues are different, but maybe riding a bicycle could help you. Good luck!

  • To be honest I never liked leg extensions anyways, always felt awkward on my joints, just gives more of an excuse not to do them! Thanks

  • What’s the difference between leg curls and arm curls? Aren’t they both open chain movements? What about triceps extension and leg extension? Seems both are open chain. Front raises, side raises? It seems like most most isolation movements are open chain, I am not sure why leg extensions get all the attention.

  • +Tiger Fitness thank you for the excellent advice as usual. I’ve noticed as I have aged (35 in July) that my knees have been disagreeable with both heavy leg extensions and curls. At the time I thought it was just the particular machines (“free weight” Hammer Strength), or that I was just getting old lol.

    I think I’m going to phase them out and replace them! Thanks again bro

  • Thanks for the info! Im having bad back pain thats affecting all areas of my life and I’ve been avoiding Squats and deadlifts. I’ll start small and see where it takes me

  • How much have you spent trying to deal with your sciatica so far? It was KILLED my back, leg, AND wallet.

    I FINALLY beat it when I found this post:

    It helped a lot, but also made me mad cause I had let the pharms take advantage for too long.

  • Personally I just choose to do BFR with extension/curl for just a bit of extra volume. I would recommend that before telling someone to just cut out 2 exercises for legs (since most people skip leg day anyway).

  • I am very young but have always been prone to injury. I had a stress fracture in my back 3 years ago which still causes pain today and I feel pain in my knees when I squat. I do leg curls and extensions but feel no pain in my knees or back during them. I only feel pain on squats and deadlifts. Should I quit leg curl/extensions or squats and deadlifts?

  • Squats and DL’s are great and I’m glad the made a huge come back in the traditional fitness industry. For years and years people made rumors about them being bad for your joints. But as long as you know how to do it with proper form and don’t go crazy with the weights depending on the person…you’ll be stronger then ever. As far as my thought on leg extensions and curls just like any iso workouts. They are not to be done as a primary movement and not to be done with excessive weight. If you want to hit some leg extensions after some squats…there is nothing wrong with that. Use light weights and get that pump in. It’s not a strength exercise it’s just a little accessory movement.

  • I’m a PT MYSELF and have bad knees since 1995, I took advise from a professional Olympic weightlifting coach and guess what my knee prob was also down to leg extension, a d the my back problem was due to the contracted part of lying leg curls, I dropped them added front squat to my back squat a d switched leg curl for stiff leg deadlifts a d guess what happened over a few months? Yep pain went away, I recently added th back in and not only did my knees start to ache again but my back got worse to a point that if I sat too long when I stood up my left leg would simply give in under me

  • If you really want to get rid of sciatica is to use an ems or tens machine and targeting the problem twist and manipulation of muscle is also needed so you theropist not out of a job even thou you could do it yourself this method of stimulateing the muscle with electicity make the muscle pop back into shape cause most sciatica pain is because the muscle has been crush squished or pumeled by your pelvis bone.

  • THANK YOU!!! MY GOD I have been stressing out about unknown lower weak areas so much. I thought my entire lower right side became dysfunctional.

  • years ago I have an acidente and my nee is not the same n ow I am 52 and has a lot of pain and dificult to run adn do most of exercises

  • My back has been better since I utilized this back pain guide. This has been the guidebook that worked well of all the some other guidelines I`ve tried. I had been shocked my back was better. I am hoping this will by final remedy! Research this tip on Google, the guidebook name is Mason Κonozback
    good luck

  • Winner of a video, been searching for “can sciatica be permanent?” for a while now, and I think this has helped. Have you heard people talk about Venayden Wanillian Method (just google it )? Ive heard some decent things about it and my cousin got great results with it.

  • I have l2-13,l3-l4,l4-5 & l5-s1 nerve root problem i have been doing therapy 1 months and half but result is not so good but my question is will therapy will help to cure or not?

  • i have been suffering from knee pain for a month but when i did this exercise three times my knee healed, keep making best video like this will help more peoples who like sport

  • Im currently dealing with a knee problem, but weirdly it only happens to my right knee. If i keep my knee bent for too long (approximately 15 minutes) i start to feel an urge to stretch it but when I stretch it i instantly start to feel mass amounts of throbbing pain. Its so weird because I’ve had this problem when i was 11 and it naturally went away I guess. But Im now 17 and Its comeback I’ve been hoping it would just go away already but this pain is killing me. its been a month since its comeback, i’m looking for answers now.

  • my orthopedic doctor told me that I should do really lightweight leg extensions to rebuild my quad since I took time off since my knees were hurting. I might start to use body weight and low weight squats during this week to try it again myself better because my knees still do hurt a little.

  • Sir I am just 14years and my knee injury caused during workout,there is no swelling but a lot of pain while walking so for how many days shall I rest

  • Hi. I got muscle tear in one knee 10 years ago. Its not interfering in daily routine but it starts painting while running. Do i need surgery or exercises will help.?

  • If you have patellar tendinitis (like i did) this video will solve 90% of your problem! Weak hips will cause your knee pain. The resistance band around my thighs cured most of the pain. Don’t forget to stretch Atleast 5 days per week. Any questions? Let me know.

  • The Sphinx Pose makes my lower back really painful, it feels like there’s a part surrounding lower spine is stuck. I’ve had X-ray & MRI scan on lower back but could not identify any problems, anyone had similar problem?

  • This was great, I’ve been looking for “physical therapy for sciatica pdf” for a while now, and I think this has helped. Ever heard of Venayden Wanillian Method (do a google search )? Ive heard some decent things about it and my friend got great success with it.

  • Thank you for the great video. Can you please advise how often would one need to do these exercises to make it efficient and actually help relieve knee pain? Thank you

  • Great information given it has given us hope to have better mobility possible thanks once again that is humanity man love and respect for u

  • Hi, Dr, I have bulging disc L12 L34 L45 L5s1 and my laft leg is tingling,numbness, burning, and I cant sit, walk, and sleep, please guide me what exercise is better for me. best regards

  • Can a person having right back pain can take a regular walking for one hour. Will the pain disappear and restore to normalcy? I am 81.5 years old male. I was active Athlete specialized in 200 meters and State runner during my 20 to 25 years.

  • Hi can you explain to me please
    When I sit I can’t get up I need to hold some things and I sit toilet seats difficult get up
    Have you got any solution

  • Very good Dr! Very clear! Will the knee be free pain as time goes by? Can I take paracetamol or ibuprofen for the pain?
    Many thanks. ��

  • I didn’t know it was the dude from the 2 tales from the dark side episodes…the 1 about the New York apartment, and the 1 about the vampire

  • This looks like it’s going to help. I did the exercises with you in the video and then did a few squats. After the squats most of my pain was gone so I have no doubt that doing this every day will eventually alleviate all the pain. Thanks!!

  • @Jared it was a great video. I was suffering from light knee muscle pain due to thigh workout.
    After doing this pain drastically reduced in the muscle. Thank you very much.

  • hello sir i am 40 years. when i walk stair my knee sound is there this problem is from 5years ago sometime it’s pain but not all the time. can i have any advice sir Thank you.

  • Had some pain after running today I’m 20 years old and 6 foot 8 so I’m just trying to keep my knees strong while I’m young hopefully I can alleviate the pain before it becomes anything major I’m trying to join the Navy

  • Is it normal that after the cobra pose my left sciatica started hurting a bit when i only had lower back pain? Then during the day I used platform shoes which I havent used in long time, went to sleep and now after waking up both of my feet are tingling, I saw the cobra pose is good for sciatica pain too, but it made me hurt, you think my feet tingle because of it? Should o stop it? Tho my back feels better.

  • Do you have knee pain? Did you try these exercises? Let me know how they worked for you in a comment below, and thanks so much for watching!

  • That was so useful! I can put a name to the pain now. It’s amazing both a physio and a chiro never mentioned “lumbar stenosis” when it’s so obvious to me after watching you. It was an expensive experience and guess what?… I still have the pain plus a very cricked neck…don’t chiro people love doing that! Will follow your exercises. Could you tell me if it’s better to hold a stretch for longer or do more individual ones? Thank you so much for your lovely videos.

  • I have A mild tear in my knee. my L 4,5 spodiliothysis
    and, DDD in Entire spine. I have been in tears for 2 yrs.
    Now I knew my Muscles are A major source of these medical issues continuing.
    No Dr. Knew why I hurt in my bones, hips and ankle issues too!
    Now I found Yo.
    I knew It Was my mussels, and PTs have confirmed that these excersizes are GOOD for Me!
    Thank you. I just started, I will update this comment later A week. Wis me Luck?

  • I tried that standing extension while not having any particular pain. OH LORD! Lol that was a bit of a wake up call that I don’t make that move very often…

  • I have left knee pain all the time working with patients and many stretchers/ big beds.this is good exercise tips. Thank goodness ��⭐️

  • I experienced extreme pain due to multiple injuries caused by high performance sport. Besides rehabilitation, CBD is the best treatment for pain. Only 50-60mg/day depending on pain level and the results can be seen in no time #affiliatelink

  • Maybe you can help me. At 5:18 when I release the tension there is a loud pop in the entire leg. You can also see, that when the loaded tension is released the whole leg shakes one time. Happens multiple times but the tension and popping intensity decreases.
    One other phenomen occurs while standing: My right leg is relativly straight. I lift the ankle on my left leg and bend & straigthen the knee while keeping my forefoot on the ground. While bending, at a certain angle I can hear a deep lying popping in the knee, I can provoke that popping repeatly.

    Now the correlation to your exercise: When I do your exercice and had some popping in the knee area, I don´t get the deap popping sensation while standing and bending.
    After a while I can provoke that popping sound again and when I do your exercise there is another huge tension release again.

    Backstory: Feb 2020 I hade one opponent in football falling against my shinbone while running forward. My leg got overextended. Could not straighten the knee for two month properly. I have been at two doctors who checked for ACL and Meniscus tear, but the tests were painfree.

    Huge text wall, but maybe you have experience with these phenomena. Have a great weekend.

  • Great exercises but increases pain in groin ( first exercise) have premature severe hip arthritis ( Cong dysplasia both femurs)
    Dr Sonia K

  • I have spinal canal stenosis associated with L5-S1 disc bulge. If I do exercises that you mentioned for disc bulge in other videos it increases pain, what do I do? Pls help

  • After hurting my next the second time I have notice I injured it when I decided to do high reps. I went from 12 to 20+ and my knee was fucked the next day.

  • Thank you for making this video, I have sever spinal stenosis, I am to these stretches and see if it help me, I walk bent over and use a cane and a Walker!

  • Please reply to me I had sprained a ligament in my knee but it got better and now it’s gone so sore when I run upstairs or go downstairs or even run at all can u tell me what I need to do to kind of fix it and when I was raising my knee it hurt so badly please can u help

  • I have no knee pain but my lower back does feel shitty due to pinching a nerve squatting probably from bad form. I stopped squatting and started doing more extensions thinking it would be better for healing my back however it has been over a year and still not completely better. Could it be not healing properly due to doing these? Maybe ishould just start squatting again with less weight and better form. l5 s1 herniated disk I believe I have.

  • This back pain guide to find out why it’s beneficial. It substantially relieved my critical back pain caused by a recent injury. I had been able to position well on my side or back, alleviating a few of the spasms. Look for this guide on Google, the guide name is Mason Κonozback
    good luck

  • Hello. My wife suffering lower back pain from long time.Due to 1 injection coz of miscarriage before 4 year, last year again got 1 injection in ceasr delivery.. this exercise is suitable or anything else, pls advise.

  • Great video! I have some pain in my left knee due to a tennis injury (doctors can’t find it), so I can’t put pressure on it like the bridge does. Can you recommend an alternative? Love the video.

  • I’m 15 and my lower left part of my back rly hurts all time and I think it’s from baseball but if been stretching and still getting pain

  • I over pronate both ankles, my hips, and my lower back. I also have fallen arches. Is there any good exercises to do to decrease knee pain as well as strengthening the muscles related to my fallen arches? I already do the tracing abcs, circles, toe touches, and scrunching the towel up. Need more ideas to help relieve the constant pain I am in. Thanks! Great video

  • I had sciatic nerved pain in 2005 and I had epidural done. After that procedure, I felt so much better. I started working out in 2012 like, jogging or walking, HIIT, and strength training till
    March15, 2020. I’ve been working from home (cause of COVID 19) sitting for 9 hours with breaks every 30 mins. I workout at night, but, not as active as before coz gym i got to is closed. Now, I’ve been getting nerve pain again on my left leg. I started doing your exercises, but, not so active as before the COVID 19. I hope, your exercise will help my nerve pain goes away. Thank you for your video. For sure, I’ll be doing your exercises everyday.

  • Thank you for this great video. After following along with you for the first time I can feel a easing of the pain in my lower back. Sub.

  • When ever I put my full body weight on one of my knees, after a while it will start do hurt, do these exercises help with solving that?

  • this was an enjoyable and educational video, but i would like a complete “workout” video with th enumber of reps you recommend that I can mirror while watching without all the explanations. Do you have such a video, or can you make one?

  • Fuck that, first exercise and I’m already in pain. I can’t put pressure on my lower back like that, never have, which is why I always walk around hunched. And the doctor said to do these stretches, so I guess I just gotta endure it?

  • Hi there, I’ve just done those. Unfortunately, I couldn’t manage to do all of your exercises. Excellent I think I’ve already felt a release. My short story since March this year, I work from home as most of the world. I sit on my bed, mostly with a laptop, and I work about 3 to 5 hours. And sometimes I sit on the floor or a chair. And last month everything began. I started some back massage with alcohol in a roll of 4 nights; everything disappeared.
    Little pain on my lower back (right) side and then the left one and my ovaries. Even though when I was going to pee, I felt the pressure. I went to the beach things got worse. Was difficult to sleep the whole night in about 15-30 min I woke up to change my sleeping position cause I was in a lot of pain. A few days later, the pain was back. I’ve started practising a couple of yoga exercises. It worked I did for about 5-6 days then stopped.
    A few days ago I did some general exercises which I guess helped a bit cause I felt really good. But since yesterday I’m again in a lot of pain.
    I want my life back pls help me.
    I am looking forward to hearing from you.
    Kind regards

    P.S. I believe that I gave you a lot of details that you are already are familiar with, but still, I want to provide you with as much as possible information.

  • i’m suffering from lower back pain!
    i can’t able to lift heavy weight from the ground!
    if i lift some things heavy from the ground my belly became tight!
    what should i do now??

  • This has definitely helped my back. I’ve been having back problems since my 20s and now I’m 30 and am trying to find ways to alleviate the pain.

  • Just wonderful, I been tryin to find out about “how do you stop a sciatica flare up?” for a while now, and I think this has helped. Have you heard people talk about Sonictoria Stupefying Smasher (should be on google have a look )?

    It is a smashing one of a kind guide for discovering how to stopping your sciatica without the normal expense. Ive heard some pretty good things about it and my cousin got amazing success with it.

  • Hope you all enjoyed the video and found it useful remember, consistency is key especially when it comes to issues like this – so incorporate the exercises mentioned, stay consistent, and progress them overtime:) Don’t forget to give me a follow on Instagram ( ) to stay updated, thanks for the support everyone! P.S. – here’s the link to the mini-bands if you’re interested:

  • This very informative that I have to comment. And actually I did one these exercises earlier and I was really surprised how my muscles were sore after the workout. This is an area of our body that we don’t usually train and now I have a good understanding of why I have knee pain. Thanks Jeremy!

  • I have Lumbar Stenosis, but to make matters worse, I have Neurofibromatosis, and I have tumors on my spinal cord and every where else too.
    Exercises do nothing but make things worse.
    Physical Therapy does nothing to help me because Tumors are on all my Nerves, and the more I try to do, the worse it makes my situation.

  • I have been suffering from spinal discomfort and stiffness/pain in the knee for the past 1 year. I thought it was because of my lumbar Spondylitis. I tried so many workouts but with little help.
    Today was the second day of doing this. Even though my knee stiffness is only a little better, my lower back discomfort or pain has vanished post 2 sets. I am both amazed and disappointed to have wasted so much time.

  • really appreciate this video. I was looking over the Internet for something that can describe my exact situation and this video is the only one I found. And we really high quality and paper study. Great work

  • These are great but if you are like me and the hip cramps up like crazy I wouldn’t do leg raises but instead bend the top leg, lean forward a bit and do them with the bent leg. This will remove the pressure put on the hip that craps but still activates the glute that this video wants you to work on.
    In the word’s of my physio. Not all exercises work for all people.

  • Great video thank you! Just getting through knee Patella Tendonitis now. Went hard on my rehab for my menisectomy which went fantastic but now going through this.

  • Do you have anything for Poly-Neuropathy??? It’s not from Diabetes, it’s from spine injuries and muscle weakness. I think the Rx’s are making the Neuropathy worse. I’m 55 and I’m watching this because all of this is starting to effect my knees and I now have Sciatica. (I’m a mess) HELP! Thanx! Be blessed…. Kathy

  • Thank for showing us these exercises, i did these yesterday and today helped my mom to do these exercises.
    We both now feeling relieved in our knee,and no pain. It’s just amazing.
    Thank you…☺
    Please upload videos for back pain remedy also…☺

  • How did this video show up in your feed without you searching for it? You’re not that hard to figure out snowflake. Especially when it’s Silicon Valley engineers doing the analyzing

  • I’ve just started with this momentary sharp pain which weakens my leg briefly behind my left femur/hip joint, so sciatic nerve it does seem. Only seems a problem when I rise in the morning, need to firm up my mattress, I do know. These pains now though are my fault, I took on a dancer’s exercise named ‘frog pose’ in a rather extreme fashion…. bad idea!!!! Anyhow, this set of exercises is so very gentle and relieving for me, thank you!

  • This was a problem that i didn’t know i had, sometimes it seemed like my hip joint was slipping or something, it was this muscle exactly…. this fixed my problem, thank you so much for the blessing of this video.

  • It’s 3.40am and I’m in agony. Thanks god for you guys, because I can do the first 2 or 3 without disturbing my husband and if it doesn’t ease, 2 morphine tablets it is then! �� �� seriously, you guys have helped me so much and I really appreciate all the hard work and research you both do ����

  • Sir please help me, my Father’s have L4-5 spinal canal stenosis (AP diameter is 6 mm) and L4-5 diffuse annular bulge, posterior paracentral he admit on hospital.
    C/oRt site pain its radiating to the toe n cnt sit & stand due to pain n tinling sensation since 7 days. Please sir tell me exercise protocol. Thank you.

  • I suffered from this. In addition to the exercised provided in the video, there are two exercises that really helped. The first is a side plank with the top leg planted to hold (resting on inside of foot from top leg). The second being one legged calf raises (focus on glute flexing during exercises).

  • I love how this guy looks like he’s making YouTube videos on his lunch break at work. Definitely deserves a raise for being a go getter and helping the masses��

  • Guys, while reading the comments, i’ve ended in a conclusion, that the change in our lifestyle is the main reason. Just look at the comment section, its full of youngsters, i mean we are not 40 yet. Endless times on beds, cusions with xbox in hand. Junk foods without the nutrients for bones, No excersises or sports active is the main causes. I came here because i’ve got a pain when I fell from a table at school recently. I am thinking how disastrous our generation is. Leave out our phones, we will be okay��������

  • In 2018 November 8 I had my first Stroke, After returning from my friends house, immediately I was rushed to the Community health Care. The neurologist said that I had been having “mini-strokes” or “Trans Ischemic Attacks (TIA’s)” for years. All the physicians agreed that a congenital heart problem called Atrial Septal Defect was causing the strokes. After the first major stroke, however, I was not well enough to undergo the corrective heart surgery. Stroke affected vital pathways in my brain, causing constant electric-like pain on the left side of my body. After the second stroke, I was placed on machines aided life support and the doctors tried all they could but I wasn’t recovering they decided i give a traditional herbal doctor a try, since all they have done to revive me was to no avail. A college friend of mine had a uncle who was a traditional herbal doctor; “Dr Odia” he base in Tampa, Fl and has helped so many people all over the world with his herbal formula; so they said. My Children were reluctant to give his herbal formula for stroke a try, they needed me to get well by any means necessary because their mum died of Cancer years Ago. They were willing to go any Length for a cure. Well to God be the Glory Dr Odia was a God sent, he placed me on his medication, although he wasn’t present, but with his instructions my children where able to administer his medication, I regained the ability to walk, speak clearly and drive very well. To God alone I give all the glory and am for ever greatful to Dr Odia for being a hand of God in my Life. I want people to think back to Natural herbs, that’s why am sharing this.i believe God has hidden the solutions to all sickness and diseases in Natural herbs and root that we don’t pay much attention to.Am a living testimony of Natural herbs and root. If you or a loved one is going through a deadly diseases that seems impossible to cure totally, believe me root and herbs is the Solution. You can on his Facebook page “Dr Odia” for all in need of a permanent cure to stroke or any other Chronic disease. ( Dr Odia Herbalist Home ) on Facebook or email: ( [email protected]

  • I like to read, especially healthy type books and information, limited movements etc around the world. My point is do you happen to have a link to all that information? You provided in the studies and graphs (some like myself love to have as much information at hand as possible). Thank you for your time

  • But what if I have none of those problems listed in here and knee starts to hurt a little bit and the pain increases when I do more squats. What does it mean then? It all started to happen when I went to jogging and my running style was incorrect meaning I absorbed the impact upon landing on my whole feet. I corrected this and now I land on mid-foot but the pain doesn’t go away. It haunts me.

    Edit: Right knee starts hurting. Left is fine.

  • So informative! Body positioning is key in working out. I’m so appreciative that u emphasized it in this video. Can’t wait to start working out consistently

  • I have been flexible with my muscles and can do lotus bending with my feet (both feet point upwards) even at my age (over 60). But about a month ago, I started to feel pain with my left leg when i tried to bend my left leg. I feel pain and tension along the left side of my left knee. My physiotherapist suggested i might have a moved knee cap and possibly due to wear out of medial meniscus. What do you think i may possibly suffer from and what sort of exercises will you suggest?

  • I saw him a couple years ago with not too much subscribers and have been exercising again and he has gotten a lot more. Glad he did bc he has great content

  • GREAT video, I have stenosis/sciatica and I do these exercises every day now… making a difference, but you have to stick at it to get the benefits.. you guys are great, I like the part at 7:00 where Brad asks for a pillow, and Bob then uses it to kneel on! was that a misunderstanding you guys? best wishes!

  • Just wonderful, I been tryin to find out about “how do you sit with sciatica?” for a while now, and I think this has helped. You ever tried Venayden Wanillian Method (do a search on google )? Ive heard some amazing things about it and my friend got amazing success with it.

  • I’ve been super sedentary the last two years. Only driving for work, sitting at home or sleeping. Now i have knee problems and a host of other issues. Exercising isnt just to look good. Its to be healthy

  • The only thing your doing when doing twist is move the tention point in the body which realives the the pain for a while but if you ems tens your problem area you fix that FIX your problem.

  • So I’m not the only one. I feel it in my lower back. I gained mine 4 years ago by squating a heavy bag 100 times. Recently aggravated the nerve rolling Jiu Jitsu an It’s a reality check for sure. I stay in shape and now I’m struggling to get out of bed let alone get in the gym or roll. Scares the piss out me.

  • No sciatica pain because I have starting making use of truly takes pressure off the back. Making use of this, one could sleep in various postures. I now feel comfortable with my hip pain already gone. Research this guide on Google, the tip name is Mason Κonozback
    good luck

  • I have got a terrible sciatic pain. Before o started only at night now morning and at night. Who knows? Can I run with sciatic pain for recovery?

  • Hello there Dr Jared. Good video. However when I try to do the straight legged quad tightening while sitting up and trying to force the back of my knee into the mat the under side of my patella starts to hurt. Shouldn’t I just tighten my quads only and not force the bottom of my knee into the mat? I get no pain then.

    Also when I short arc bend my knee on a foam roller my knee cap seems to grind and crackle a little. Do you think that’s bc my quads needs to be strengthened more? Thanks.

  • Why do they always have fit 20 something’s doing these exercises, how about something for people that can’t get out of a chair nevermind getting on the floor or up again

  • I had uncomfort feeling, tingling, numbness from
    right under my toe and feet and up to thighs and had crackling sound when moving knee and ankle. I tried the first exercise you did and suddenly i hear cracking sound if my lower spine and instantly felt good and comfortable and the symptops was gone. Thanks for your video.

  • I have an exercise I do. It involves lifting a beer or some whiskey up to my lips, then consuming it. It honestly does a pretty good job. The pain was getting on my nerves and making me angry. Slammed a couple beers, and the pain is fading. It’s much more tolerable now.

    Left postero-lateral herniation of L4-5 iv disc is causing compression over emerging nerve root on iet
    side, and narrowing of the iv foramen on right side.
    Postero-central protrusion of L5-S1 iv disc is causing narrowing of the adjacent spinal canal. This iv
    disc is reduced in height hypointense on T2W images, indicating disc desiccation.
    Lumbar vertebrae are normal in height and reveal normal bone marrow signal intensity on pulse
    No marrow edema is seen on T2WFS images.
    There is no evidence of diskitis.
    Conus medullaris is normal in morphology and signal intensity on all pulse sequences. CS
    No pre or paravertebral soft tissue abnormality is seen.
    On T2WFS images prominent bilateral sacroiliitis is seen.
    IMPRESSION: MRI study reveals:
    -Left postero-lateral herniation of L4-5 iv disc, causing compression over emerging nerve root on left
    side, and narrowing of the iv foramen on right side.
    -Postero-central protrusion of L5-S1 iv disc is causing narrowing of the adjacent spinal canal
    Prominent bilateral sacroiliitis.
    Plz help me out suggest me what to do??

  • This was great, thanks, been searching for “relief from sciatica” for a while now, and I think this has helped. Have you heard people talk about Venayden Wanillian Method (do a google search )? Ive heard some pretty good things about it and my buddy got cool results with it.

  • It really works thnks for it ❤❤❤❤ I can literally able even to sit from three days and walk around but with just one time exercise it actually seems to be magic may god bless you ❤❤❤

  • First and foremost, if the muscles of the hamstrings are tight, they are more susceptible to tearing. No matter if you’re an elite athlete, stay-at-home-mom or average Joe, a muscle tear in the back of your legs can take months to heal and recover from making life very challenging.

  • Excellent Video! Forgive me for chiming in, I am interested in your opinion. Have you tried Parlandealey Leaving Pain Process (just google it)? It is a good one of a kind guide for learning how to cure Sciatica minus the headache. Ive heard some decent things about it and my buddy finally got astronomical success with it.

  • Excellent video content! Apologies for butting in, I am interested in your initial thoughts. Have you considered Merihaal Sciatica Vanish Magic (do a search on google)? It is an awesome exclusive guide for learning how to cure painful Sciatica minus the normal expense. Ive heard some decent things about it and my mate after many years got cool results with it.

  • I have sciatic but, also lower back pain. I do have a compressed disc. I’m going to try your exercises for sciatica and if you have suggestions for lower back pain I would really appreciate it.

  • I’m 17 and have been dealing with this for years and it’s not gonna heal itself Y’all need to do more the pain is caused from a lack of mobility and sitting longer than the average person I know this because I’m going through the same things I have been doing stretches and low back exercises and I’m feeling better. DO MORE + SIT LESS= HAPPY BACK��������

  • Hi Dr. J! Found your channel a little while ago, and I couldn’t be more grateful to you. I am dealing with bad knees d/t decades of being an ICU RN, and I’ve been pretty frustrated with PT up to now. I tried your treatment advice, and just after one session, I noticed a difference, and I was elated! Thank you so very much. You truly have the medical/PT knowledge to back up everything you teach, and that’s been half the comfort of knowing some relief and healing is possible. Thank you and blessings! ��

  • Holy fucking shit my left leg is SO often turned inwards when I’m standing doing the dishes or something, and I can’t seem to shake the knee pain in my left knee either, wow, gonna try your exercises

  • Cheers for this, I have been researching “does foot numbness from sciatica go away?” for a while now, and I think this has helped. Have you ever come across Sonictoria Stupefying Smasher (just google it )?

    It is a good one of a kind guide for discovering how to stopping your sciatica minus the normal expense. Ive heard some awesome things about it and my brother in law got cool success with it.

  • Thank you for always showing modifications, I’m disables and can’t get up off the floor and have foot drop after a stroke so modify has become my middle name,luckily mý daughter bought me a massage table so I can exercise without getting into the floor,but just wanted to Thank you for thinking of us older,handicapped people.

  • TryTylenol for a broken heart! Acetaminophen reduces social pain: behavioral and neural evidence.
    Dewall CN, et al. Psychol Sci. 2010.

  • Sciatica pain is INTENSE and it used to piss me off…doctors are no help and give crap “advice” while you pay for more meds…

    It took me a while to see what was happening, but go to opened my eyes AND helped me find a better way to treat it

  • I doubt repeating these three postures will result in any meaningful improvement in sciatica. I’m a yoga teacher and the three postures described are all commonly done in a yoga practice. The problem is if you repeatedly do these 3 postures you will create other issues because your body will eventually become out of balance, as 2 of these postures are back extensions and only Cat/Cow somewhat counters the extensions. I’d recommend taking a yoga class where the focus is on heart opening (extensions) and you’ll be better off because yoga is based upon balancing your entire body. By the way, the posture where the model is on his belly is called Sphinx pose and where you position elbows relative to your shoulders is important and not described. Position your elbows under your shoulders and wrists in line with your elbows. If that’s too much for your low back, position your elbows forward. The model has his elbows behind his shoulders which is the most intense position. I would not start there given you really haven’t warmed up properly. Very importantly, and not mentioned, all extensions are supported by your core, so make sure that’s active. By the way, when he says the pose on the belly isn’t cobra pose in yoga, that’s true. But he says in cobra you are lifting from the back muscles. Really you are lifting from the core. Plus as soon as the model placed his palms on the ground next to his chest and lifted his chest, that is cobra in yoga. After you completed cobra or Sphinx do Child’s pose to counter the back extension— hands and knees with hands and shoulders stacked, hips over knees, rest your hips back to your heels and forehead to the ground. Avoid the poses on the belly in shoes. Better off doing all 3 barefoot.

  • Great Video! Apologies for the intrusion, I would appreciate your initial thoughts. Have you ever tried Qonubrey Wenria Domination (search on google)? It is an awesome one of a kind guide for pushing sciatica out of your life for good minus the headache. Ive heard some decent things about it and my friend Sam finally got astronomical success with it.

  • Great Video! Apologies for butting in, I would love your opinion. Have you considered Qonubrey Wenria Domination (do a google search)? It is a great exclusive guide for pushing sciatica out of your life for good without the hard work. Ive heard some super things about it and my old buddy Taylor at last got cool results with it.

  • How long would you say of doing these exercises would it take for the glutes to start working as they should be? I’ve been doing it for about 10 days now, still feel pain in the knees. Just want a rough time scale to work towards

  • This was great, I have been researching “what helps sciatica pain at night?” for a while now, and I think this has helped. Ever heard of Venayden Wanillian Method (search on google )? Ive heard some pretty good things about it and my partner got excellent results with it.

  • Kudos for the Video clip! Apologies for chiming in, I would love your thoughts. Have you heard the talk about Qonubrey Wenria Domination (google it)? It is an awesome one off product for pushing sciatica out of your life for good without the hard work. Ive heard some interesting things about it and my good mate called Gray got astronomical results with it.

  • My pain is all in my left butt cheek and leg I only get pain in my lower back on the left side when I walk any tips because no medication is working

  • Pressure starts and sciatica creates Different instances of conditions that trigger sciatica are piriformis disorder and spinal stenosis The remedy for sciatica is never the equivalent for all casualties Sciatica is a manifestation of a fundamental reason The initial move towards a sciatica fix is discovering the particular condition Counsel an accomplished doctor in regards to sciatica Making a powerful fix will start with a total clinical history assessment followed by clinical assessments like a X beam and X-ray

  • Thanks for the great detail on how to do these exercises. Especially with the hips, those small adjustments made a big difference.

  • I have severe case of this weakness especially on my right side. I am confined to the wheelchair and need to do passive exercises. Can you suggest something suitable for me? I will truly appreciate your suggestions. 

  • Its rilly help me with my left leg n now my right leg has started 2 be very painful but am doing it so hopefully am sure It will work

  • do these exercises help with the stability as I find that if I stand on my feet too long then I lose my balance in my legs and find it difficult to even lift my leg

  • This was great, thanks, I’ve been looking for “what is the best treatment for sciatica?” for a while now, and I think this has helped. Ever heard of Venayden Wanillian Method (just google it )? Ive heard some unbelievable things about it and my buddy got cool results with it.

  • Winner of a video, I’ve been looking for “exercises for sciatica youtube” for a while now, and I think this has helped. Have you heard people talk about Venayden Wanillian Method (search on google )? Ive heard some great things about it and my colleague got great success with it.

  • Cheers for the video content! Forgive me for chiming in, I am interested in your thoughts. Have you researched Qonubrey Wenria Domination (Have a quick look on google cant remember the place now)? It is a smashing one off guide for pushing sciatica out of your life for good without the headache. Ive heard some super things about it and my m8 after many years got amazing success with it.

  • Just wonderful, I have been researching “can sciatica cause severe hip pain?” for a while now, and I think this has helped. You ever tried Sonictoria Stupefying Smasher (do a search on google )?

    It is a good one of a kind product for discovering how to stopping your sciatica minus the headache. Ive heard some amazing things about it and my buddy got cool success with it.

  • Many thanks, been searching for “sciatica foot pain exercise” for a while now, and I think this has helped. You ever tried Venayden Wanillian Method (do a google search )? Ive heard some extraordinary things about it and my mate got excellent success with it.

  • A common cause of knee pain is muscular imbalance of quads vs, hamstrings. If you are doing a “bodybuilding” style workout that focuses on quad development make sure to balance it out with hamstring specific exercises ��

  • Sir I am in lot of pain since 14days been to doctors had lots of pain relief but no results so now they have given me steroids and a very strong pain relief med as I can’t sit walk and still having a lot of pain kindly help me with some exercise thanks

  • This back problems guide to learn why it’s efficient. It substantially treated my critical back pain induced by a recent injury. However it helps me to set on my side or back which will help ease a few of the spasms.. Research this tip on Google, the guidebook name is Mason Κonozback
    good luck

  • My auntie is suffering alow back pain, usually in the beginning the morning. I provided this low back pain guide, to her and she observed the primary distinction the following early morning. The guideline has truly amazed her. Research this guidebook on Google, the tip name below.
    Name is Fetching Lοni Cοm

  • This was great, thanks, I’ve been looking for “will sciatica go away on its own?” for a while now, and I think this has helped. You ever tried Sonictoria Stupefying Smasher (do a google search )?

    It is a smashing one off product for discovering how to stopping your sciatica without the hard work. Ive heard some decent things about it and my m8 got cool success with it.

  • This was great, thanks, I’ve been looking for “how can i stop sciatica pain?” for a while now, and I think this has helped. You ever tried Sonictoria Stupefying Smasher (do a google search )?
    It is an awesome one of a kind product for discovering how to stopping your sciatica without the hard work. Ive heard some pretty good things about it and my mate got cool results with it.

  • Hello Jared, I just discovered your channel and this video. I love how everything is explained so professionally. I will get started on the exercises right away. I had a knee injury 1.5 years ago. I banged my knee on the sharp edge of the stairs and it’s been in great pain since. In particular, when I’m walking I feel a burning pain behind my knee (going up the hamstrings) and soreness in general in the front. Biking long distances does not bother my knee. Xrays did not show much, there is some arthritis, so one side of the joint is slightly bent. I was not able to find the Part 2 of the video. Could you please post the link? I’m determined to strengthen my knee through exercise. Thank you so much

  • Thanks for the Video! Apologies for the intrusion, I would appreciate your initial thoughts. Have you heard about Qonubrey Wenria Domination (erm, check it on google should be there)? It is a good one of a kind product for pushing sciatica out of your life for good minus the normal expense. Ive heard some interesting things about it and my close friend Aubrey after a lifetime of fighting got amazing success with it.

  • Sir I am 22yrs old i am suffering with lower back pain both sides and in legs also. The symptoms are same as sciatica. I took the MRI scan of cervical spine… Please tell how to overcome this pain

  • This was great, thanks, I have been researching “can stretching cause sciatica?” for a while now, and I think this has helped. Have you ever come across Venayden Wanillian Method (do a search on google )? Ive heard some extraordinary things about it and my mate got amazing results with it.

  • Thank you! I will try these exercises! I started knee injections for slight OS! Can you believe I have OS because of a knee meniscus surgery! I needed something like this to help strengthen! Will keep you posted!������

  • Hard to get the info. I wish the two of you would let one another finish speaking and avoid talking over each other so much. Otherwise this video is great and helpful.

  • I have knee pain also, but would doing 1 or 2 sets of leg extensions or leg curls at the end of a workout as a burnout or finisher or should they be completely avoided until the pain is gone?

  • Fuc**ng awesome video, exactly what I been looking for Jeremy, this is the first one I seen which describes the interlink problem I have with the glute and knee Pain. Thank you.

  • I’m so glad I clicked on this video! I’ve been struggling with this for years and have tried multiple fixes. You nailed it! Not only in the analysis but also the exercises! Thank you.

  • Nice routine…just one suggestion about your bridge set. Maybe consider having the knee/s stacked over the ankle/s by walking feet closer to glutes for greater stability and less knee strain and make sure pelvis tips up to protect lower back.

  • This was great, thanks, I’ve been looking for “how can i stop sciatica pain?” for a while now, and I think this has helped. You ever tried Sonictoria Stupefying Smasher (do a google search )?
    It is an awesome one of a kind product for discovering how to stopping your sciatica without the hard work. Ive heard some pretty good things about it and my mate got cool results with it.

  • I had a surgery on my right knee last year my meniscus and ligaments were torn. After doing this exercise I noticed how weak my glute medius got thank you Jeremy hear about me in a few months

  • This is all yoga asanas. I had this pain and yoga was the best solution. There are more asanas that can be practiced for this pain.

  • Who could get irritated with you two?
    The mobility I lost after a back injury I suffered two years ago is largely back to normal, thanks to your advice and equipment recommendations. And I hope you realize how encouraging your upbeat, humorous, yet sincere style is when it’s so easy to get discouraged! Your PT videos are the only ones my hubby will watch and he actually will do your exercises, because they are fast, simple, they work, and you make it look fun!! Besides,
    you explain WHY they help.

  • I have two herniated discs as well lumbar spinal stenosis. My PT recommended single leg hip thrust as part of core strengthening routine. Would you also recommend this type of exercise or it might do even more damage and make stenosis worse?

  • Hello from The Netherlands,but,lived in Wisconsin for awhile.
    Question; Why does Sciatica pain travel through the body?I could be sitting down and all of a sudden I feel pain in my back,then it will travel throughout my rear end,then maybe it will go to my hamstrings,back up to my back etc..?

  • I love your videos…they’ve helped with some stubborn situations I’ve had going on for well over 10 years but,I do wish I could hear your videos better…thanks

  • Thanks for these!!! Just want to asked 1 question my left knee is hurting and i begin trying this exercise but suddenly when the lifting begin im hearing a tick sound on my left knee while doing this…while the right knee has no sounds…Can you tell me what is the meaning of this sounds..ThAnk’s a lot..

  • Great video. My physiotherapist prescribed me these excercises, when I had terrible knee pain, but she never told me what it was for.

  • TryTylenol for a broken heart! Acetaminophen reduces social pain: behavioral and neural evidence.
    Dewall CN, et al. Psychol Sci. 2010.

  • Winner of a video, been searching for “does coffee help sciatica” for a while now, and I think this has helped. Have you ever come across Sonictoria Stupefying Smasher (search on google )?

  • Do you have any advice for someone with both spinal stenosis and sciatica? (Sciatica from a disc bulge) The exercises shown for lumbar stenosis makes my sciatica worse and vice versa. Doing McKenzie extensions to treat sciatica makes my spinal stenosis worse. Please help!