hey doc love the vids i’ve been having this lower back pain for like 3-4 months now and feel the most amount of pain when i bend or lean foward, especially on my lower left side, i can’t tell if it’s muscle or disc. some examples of basic things that hurt sometimes are getting out of my car, doing the action of putting on pants (if i am leaning foward). So i’ve been stretching it everyday, i do this stretch where i lay down and put my two feet against a wall and my legs are 90 degrees, and i do a slow pelvic thrust upwards and really feel discomfort and pain as much as i can. i just need some tips and recommendations because i do not want to go to a PT because they will have it on my medical record and i am thinking seriously of enlisting into the Air Force and do not want something like that to hinder me
@TheResilientSpine2 күн бұрын
Thanks for watching and the thoughtful comment. These two videos will be helpful: kzbin.info/www/bejne/ZmTXYXpoj6iUgMU AND kzbin.info/www/bejne/aWjVn5qNa5d_b9k Pain with bending over is often related to nerve tightness. Check out these videos and let me know what you think!
@JimSchmidt-h7i3 күн бұрын
Thank you
@TheResilientSpine2 күн бұрын
Yes. Our pleasure! :)
@susanruby32393 күн бұрын
Thanks for the info. I am at the beginning stage and will evaluate when the back stops going nuts. Doc visit to get evaluated will occur as well.
@TheResilientSpine3 күн бұрын
Okay! Good luck and put some trust in your body :)
@MG-op5rl5 күн бұрын
Thank you, very helpful video!
@TheResilientSpine4 күн бұрын
Yes! Thank you for watching!
@brendaallport34305 күн бұрын
This works! Thankyou, I have been suffering for months. Can I continue to do this ongoing..
@TheResilientSpine5 күн бұрын
@@brendaallport3430 awesome!!! Yea you can. I would do both sides too! :)
@johnl27499 күн бұрын
Every doctor says do not stretch your hamstring if you have sciatica. Pls advise, thanks
@TheResilientSpine9 күн бұрын
That’s not true. But it’s about stretching the nerve and encouraging it to heal. It’s a very important part of the healing process.
@FISHUNTREECOUNTRY10 күн бұрын
My pain resembles both
@TheResilientSpine10 күн бұрын
@@FISHUNTREECOUNTRY there is nothing saying that it’s not. But it’s nice to know the differences in the pain.
@fuhkbiden12 күн бұрын
I’ve been having issues for the past 3 months nothing I’m doing is helping got any tips?
@TheResilientSpine12 күн бұрын
@@fuhkbiden check out my channel! And , What types of things are you feeling?
@darrenmetal333814 күн бұрын
thnx for the video. I've tried this about 3 months ago but I couldn't do it without a lot of pain. Now 5 months into my "sciatica journey" I can do it and it helps indeed. I first thought the tingling I felt while doing it was a bad sign but it's a normal sensation like you mentioned
@TheResilientSpine14 күн бұрын
@@darrenmetal3338 great observation. It’s not great to do at first, but later on it was really help.
@jaysonterry474614 күн бұрын
Awesome video! Safe to do with a disc bulge?
@TheResilientSpine14 күн бұрын
Thanks for watching and 100% yes!
@TheResilientSpine15 күн бұрын
Free 27 Hip and Lower Back Stretches PDF: www.mddpt.com/27lowerbackstretches
@debrawalker335916 күн бұрын
A lot of talking but only answering 1 question. Can Sciatica cause calf pain only? Now what? You don't talk about any symptoms or treatment/medications.
@TheResilientSpine16 күн бұрын
Thanks for the comment and you are right! Here are the treatments that I have seen help so many times! kzbin.info/www/bejne/fpbUcoudfJeaadk kzbin.info/www/bejne/aWjVn5qNa5d_b9k
@loganbrown461017 күн бұрын
When you bent over to describe throwing out your back I was like oh yeah that's me. Also feels like I have a thick book strapped to my lower back.
@TheResilientSpine17 күн бұрын
Yes, I’ve heard that before. Often times that’s what swelling feels like. The good news is it will get better!
@brittanyshackleford170918 күн бұрын
Great information with helpful exercises that really alleviate pain!
@TheResilientSpine17 күн бұрын
☺️☺️
@GoDsCoDa22 күн бұрын
Thank you for sharing!
@TheResilientSpine22 күн бұрын
You’re welcome! ☺️ thanks for watching
@sarmitma22 күн бұрын
Hi, thank you so much for the video, it gives me important knowledge. I am from Indonesia. I am diagnosed HNP L3-4, L4-5 and L5-S1. MRI result stated no deformation or DDD, no listesis, no spondilosis. I have no sciatica pain, my legs are all ok. It feels sometimes burning there at the lumbar but that's not the main that I'm suffering. I'm having this muscle spasm or muscle sore around waist and back area (sometimes left, or right or both at the same time). It's getting better gradually since I do exercise for LBP but not significantly dissappear yet, it's been some months since 26 July 2024 I had it at the first time (sudden waist cramp while I was sleeping). I was wondering is it related to my HNP or got nothing to do and it is separately my muscle problem. Thank you so much if you respond this...
@TheResilientSpine22 күн бұрын
Thanks for reaching out! It sound unrelated in my opinion. Or if it is, it's loosely related. The muscle spams and soreness respond very well to exercise. I would continue doing what you are doing and let your body heal.
@sarmitma22 күн бұрын
@@TheResilientSpine Thank you so much!
@katja445822 күн бұрын
Love the simplicity of these. Just one question: What does someone do who's already very flexible and stretches every morning and every evening and still feels morning lower back pain? 🤔
@TheResilientSpine22 күн бұрын
Great question! So I typically recommend that you generate strength through that range. For example, doing some contract relax during the stretch or trying yoga poses.
@katja445819 күн бұрын
@@TheResilientSpine Sounds good! Do you happen to have a video about the contract relax, so I know what you mean by that?
@TheResilientSpine19 күн бұрын
@@katja4458 yes! You do a slight contraction then relax of the muscle. Repeat that process. It’s a gentle contraction not max effort
@nishibajaj8578Ай бұрын
Hard for me to do the back exercises well as I am not that flexible. I am 68 years old now with arthritis in my hips and lower back.
@TheResilientSpineАй бұрын
Shoot! Just do your best and even with limited range you can still get the benefit! What exercise did you have the most difficulty with?
@lindad4197Ай бұрын
Thank you for what you do! 🤍
@TheResilientSpineАй бұрын
Thank you so much for the kind words! :)
@Andrea-dx5rhАй бұрын
Thank you so much for this content. It gained you a new subscriber and me a new thing to do to try to alleviate this psiatica related calf tightness! I have a brother-in-law whose calf is in a perpetual tightened state of appearance from sciatica. I was worried this would be my fate too because it's not severe enough to me to warrant surgery, and PT has switched to strengthening rather than lengthening. Love this suggested movement and easy to do at my desk. Ty!!
@TheResilientSpineАй бұрын
@@Andrea-dx5rh awesome and thank you so much for the comment! I’m so glad you found it helpful.
@ancientmariner1344Ай бұрын
Talk talk talk- sophisticated click bait. Sad
@TheResilientSpineАй бұрын
@@ancientmariner1344 Can you expand on that so I can better understand what you mean?
@shivamtiwaryslp8422Ай бұрын
I have mid back pain right at the left of my spinal cord and I am suffering from it for a month but whenever I try to do some stretching exercises it becomes worse but push-ups and running gives relief and whenever I, taking it a sprain, try to crack the joints the cracking sound comes but don't help much.... Please help me 🙏..
@TheResilientSpineАй бұрын
Thanks for commenting. That’s hard to say confidently. Generally, listening to your body and improving strength and mobility will go a long way. Popping the joint may not be the answer. Back pain is so unique but my patients like yourself typically start there.
@shivamtiwaryslp8422Ай бұрын
@@TheResilientSpineThe pain is maximum in the morning and I am just 18 but still haven't got any relief for 1 month so I am very worried whether I'll be all right or not ...
@TheResilientSpineАй бұрын
@@shivamtiwaryslp8422 in this case I may consult a physiotherapist or Primary care doc to get a hold of it. They would be able to take a closer look at it
@rob3412Ай бұрын
i have had back surgery after the sciatica went away but noth calves are tight and the heel goes numb when i walk. :(
@TheResilientSpineАй бұрын
I have seen this before and hopefully you have a good PT that can help you through it!
@jaysonterry4746Ай бұрын
Amazingly explained! I have a disc bulge L4/L5 for the last 2 months now. first week and a bit the back pain was insane but it went away. Then around the 3 week mark I started to get a little bit of numbness down the leg here and there. Now the last 4 weeks it’s been pretty constant and no matter what I do (exercise , chiro, acupuncture ) it doesn’t decrease in sensations. What else would you recommend trying? Or will this just clear its self up over time? Thank you.
@TheResilientSpineАй бұрын
Thank you so much and I appreciate you watching! I would try some nerve glides and encouraging the nerve to heal. Walking often and for at least 15 min then moving into nerve glides. Something like this: kzbin.info/www/bejne/fpbUcoudfJeaadk or kzbin.info/www/bejne/aWjVn5qNa5d_b9k. A PT consult would also be recommended if things aren't progressing
@MrDeanoraffАй бұрын
What if its just left side of lower back pain only when sitting or bending forward and bending backwards? I can jump and walk with no pain but bending forward and backwards is painful and tight.
@TheResilientSpineАй бұрын
Interesting. Jumping without any pain but bending over and backward with pain. It's always so crazy how everybody is slightly different. It could be purely muscle or it could be ligamentous or disc. It's really hard to say. That said, No pain into the glutes, hamstrings, or calf is a good thing because you know it can't be a serious nerve injury. I would rely on time, mobility work, and strengthening depending on how long it's been going on. Hope that helps! A physio consult would be best.
@MrDeanoraffАй бұрын
It's been 2 weeks or so. Ya its strange. Bending forward hurts the worse but I can still feel pain bending backwards and bending to the side. But nothing down the legs. Also it doesn't hurt to the touch. So I can push on the area and no pain. Just and bending
@TheResilientSpineАй бұрын
@@MrDeanoraff That pattern is generally a good thing! Give it some time
@rynjy21Ай бұрын
Hi doc, does muscle spasm can cause slipped disk?
@TheResilientSpineАй бұрын
Typically is a slipped disk that will cause some spasms especially when it first happens. Not spams, that cause disk issues.
@KrishKaushik98Ай бұрын
It was back day in the gym last week for me, I think I used the wrong form. Later on I had a looong shift so I was standing for most of the time. When I got home I felt my back getting stiffer and stiffer, I took a hot bath and went to sleep. Next day I had the worst imaginable pain in my lower back I could barely get up. Over the day though the pain got better, but this is what it’s been for the last week, I have extreme stiffens and pain in my left lower back in the morning which makes it so hard for me to get up and get going but through the day the pain goes away. I have booked a session with my physio, but I am still worried about what might be causing this pain. Last year i got a disc injury which healed with regular physio. Hope that it isn’t the same this time out
@TheResilientSpineАй бұрын
awesome that you have a physio appointment booked! It sounds very muscular and I would expect gradual recovery! This part isn't fun but it passes.
@ywmpgАй бұрын
More for upper back, I feel.. Clicked out at 3:34 seconds waiting for lower back exercises... just fyi)
@TheResilientSpineАй бұрын
Great feedback and thanks for letting me know.
@jumbolucifer6277Ай бұрын
Hey great video I hurt my back during deadlift months ago and stopped deadlifts and now I thought it had healed, but now the pain is back. If I try to bend over it hurts and as mentioned in video I do have pain in my right leg ( calf and hip). I've tried doing exercises for lower back but it still hurts afterwards. What should I do?
@TheResilientSpineАй бұрын
Hey! Thank you so much for commenting! If you have pain into your calf when you bend over. You have two options. 1. Consult a PT. spend the 150 bucks and learn exactly why and what to do to help it. 2. Work on stretching and healing the nerve with a video like this kzbin.info/www/bejne/gV7HY3uuo9mSpcU and kzbin.info/www/bejne/fpbUcoudfJeaadk. Hope that helps!
@pundlaharshitha479Ай бұрын
Exactly an year ago,i got sudden cramp like pain in my lower back,while i was just standing up from sitting position.which lasted for almost 2hrs and relieved spontaneously,but kept coming back every now and then for 1week,and switched to complete pain ,unable to roll from side and side, directly get up from bed,or even bending over...consulted doctor,got mri done,got to know that i have slight disc bulge in l3-l4 and slight disc prolapse in l4-l5. Got physiotherapy for about 1 and a half month and completed recovered,..but immediately i travelled for almost 3 hrs and my pain recurred...so again consulted many doctors ,but they declined that it was due to disc ...i didnt get it..suddenly,i started to get sciatica ,so again i underwent physiotherapy for about 1 week and recovered,, From the last 3-4 months,after long hours of duty ,i am starting to experience sudden crampy pains occasionally..please give me advise on what to do
@darrenmetal3338Ай бұрын
I do them both for about 2 months now (and others as well) I don't use a foam roll but a towel instead and sometimes I use nothing. After I'm finishing I always put my legs up against the wall at an almost 90 degree angle. I put them up there for about 10 to 15 min. I couldn't even stretch my left leg due to a herniated disc and sciatica. I don't push through the pain but I keep doing all of the exercises every day . 2 weeks ago I started working again and I'm feeling so much better. I can't walk for a long period of time without limping a bit but I have significantly made progress in my painful sciatica journey. You Sir, are a great help and I want to thank you very much for sharing these great videos! I'll keep watching and learning from you. Keep the vids coming. You're awesome
@TheResilientSpineАй бұрын
Awesome and thanks for the update! Way to stay consistent and I am glad things are moving in the right direction for you!
@darrenmetal3338Ай бұрын
I spend time with my patients , I like to hear ALL their concerns and not limiting to only a few rather than saying: I only have 15 minutes for you.....gotta love a that!
@TheResilientSpineАй бұрын
100% Traditional primary care visits are wild to me.
@trentmidura6094Ай бұрын
Is there a video on this yet?
@TheResilientSpineАй бұрын
Like a video explaining more?
@RoBDeeZL4213 күн бұрын
@@TheResilientSpine yeah bro, explain it more lol. I have calf weakness so i can't plantar flex with weight. numbness in heel and outer foot. disc bulge L5 S1, will my calf strength ever come back?? im going to hate life if i'm not able to run anymore
@TheResilientSpine13 күн бұрын
@@RoBDeeZL42 different condition similar nerve healing. Check this video out! kzbin.info/www/bejne/sJzHh6yPfal1jaMsi=seGFfKDHzJ7kq0v1
@shoaibmahmud5209Ай бұрын
I hurt my lower back doing squats with the bar sitting lower than the optimal form. doctor told me it was muscle imblanace, xray showed 20% reduction in disc space. bending down with l5s1 causes pain for the following days, hamstrings are tight. pain has improved a little but the mobility has not. had this issue for over a year. do you think it's disc or muscle?
@TheResilientSpineАй бұрын
Sounds like muscle and mobility issues. I wouldn’t be worried about significant disc involvement. Reduction in disc height can start in your 20’s and 30’s
@Tina-js2fsАй бұрын
So hear I am in excruciating pain with significant height loss have kept up with physical therapy injection and daily walks. I am not over weight not a diabetic and 60 years old so basically you're saying suck it up
@TheResilientSpineАй бұрын
Hey Tina! It’s a complicated process and it am not saying suck it up at all. I am saying it takes time and work but the actually degeneration isn’t the only cause or sole cause of discomfort.
@callenkoester9078Ай бұрын
This feels way more productive than eg a suitcase hold
@TheResilientSpineАй бұрын
You got it. It can be a simple way to hit more muscles at once!
@JAYD1476Ай бұрын
I have immense discomfort (i would call it very high fever & feeling of spasms& no sleep all night from my left side on the back of my body)& also neck stiffness& and nerve pain. If i twist my head alot i might snap it. Lol. But seriously,i my heart beats fast and like a machine non stop😢.
@TheResilientSpineАй бұрын
The best thing to do would be to chat to a PT or primary care.
@christathurman8551Ай бұрын
This was a waste of time
@TheResilientSpineАй бұрын
@@christathurman8551 sorry to hear that. Tell me More
@callenkoester9078Ай бұрын
Man I need a PT
@TheResilientSpineАй бұрын
Find a good one and stick with them!
@darkodidactАй бұрын
Could this be muscle pain if it is accompanied by a lateral shift? In most cases I’ve read about, a lateral shift is usually associated with a disc herniation. After a few days, the pain becomes much less intense, and the lateral shift is slightly reduced. My back only hurts when I move my hips in certain directions. The pain is located in the center of my lower back and doesn’t seem to radiate to my extremities. I have had muscle sprains in my back in the past, but nothing like this with a lateral shift.
@TheResilientSpineАй бұрын
Yes it could be! Your body will typically avoid or shift away from the pain. Shifts can happen with muscle strains.
@escrol1Ай бұрын
Great video - question..what is worse or a longer path to recovery muscular or disc?
@TheResilientSpineАй бұрын
Thanks and awesome question. So the disk is not as vascularized as muscle. Because of the reduced blood flow healing takes a little bit longer if it’s truly disc pain. But I will tell you it is much more rare to have disc pain versus muscle. On average, they both recover very well.
@alannatostovarsnik2642Ай бұрын
Hi
@TheResilientSpineАй бұрын
☺️
@diwastamang59702 ай бұрын
You're helping a lot of people keep uploading. However, there's a lot of videos on the internet that talk about stretching and strengthening exercises while the healing phase of disc bulge disc herniated and preventing it, but there's almost no video about that. How do we know that our disc bulge is healed and when to resume forward bending if it's possible? And more importantly, a lot of people suffer from lower back tightness, stiffness, muscle fatigue, and muscle imbalance without having any original pain after the disc pain subsides. Maybe when the patient avoids too long bending forward or avoiding activity during the healing phase, you should upload video about why this happened and how to address it.because people are afraid to resume activity even after pain is gone and no one gives a clear-cut answer about it.
@TheResilientSpine2 ай бұрын
This is great! Thank you so much for your thoughts and input. I am going to write these down and answer them! I think these are great and I appreciate your perspective. If you have anything else to add please let me know!
@TheResilientSpine2 ай бұрын
Okay do these cover what you were asking? 1. How do we know that our disc bulge is healed and when you can bend over again? 2. No injury but have lower back tightness, stiffness, muscle fatigue, and muscle imbalance. 3. How to know when to resume normal activity even after pain is gone?
@ihi352 ай бұрын
Just pulled something in my lower back today…I can’t straighten my back it feels stuck and I have sharp pain if I try hard to straighten it. I feel better if I sat down or lie down, and bending over feels much better…should I try to bend forward to relieve the pain ?
@TheResilientSpine2 ай бұрын
I would just rest. Changing your movement isn't going to change your recovery at this point. Heat and rest. :)
@ihi352 ай бұрын
@@TheResilientSpine thank you so much! Will do thanks!
@steele14852 ай бұрын
Then what causes siatica symptoms with front knee pain?
@TheResilientSpine2 ай бұрын
Most of the time its not the front. Could be femoral nerve though! It had a distribution in the front of the leg!
@gladysdonnelly90892 ай бұрын
Yes you can fix it. It’s called STEM CELL.
@TheResilientSpine2 ай бұрын
Yes there can be some improvement but the DDD is in multiple areas and may not respond. It's inconsistent but maybe we will get better over time
@life-mm5do2 ай бұрын
My numbness and burning is only in my lower legs,the peroneal nerve. Exactly like you said.
@TheResilientSpine2 ай бұрын
Wow! okay!
@life-mm5do2 ай бұрын
@@TheResilientSpine The cause is from repetitive walking and sharp turns. Also walking around furniture making sharp turns for my exercise program.
@TheResilientSpine2 ай бұрын
@@life-mm5do alright. That's interesting. Thanks for sharing
@life-mm5do2 ай бұрын
@@TheResilientSpine the superficial peroneal nerve. I could hardly walk and I couldn't feel my lower legs they felt numb. I went to 4 different doctors including a neurologist and spine, and the er. I even had an emg done and it was negative for a pinched nerve. None of the doctors could figure out what was wrong with me. I finally had to research online and now I'm finally recovering.
@TheResilientSpineАй бұрын
@@life-mm5do awesome! Glad things are working out for you!
@2MotivateU-by-KR2 ай бұрын
Thank you so much for this information. I started feeling some pain after I had deep tissue massage, and the weird thing is it felt that I was going to have cramps on it. I was sored for 2 days which is expected from a deep tissue massage. But then after playing tennis for, it would reoccur like it's going to have cramps, then I remembered I had sciatica pain 2020 on that same leg
@TheResilientSpine2 ай бұрын
Yes thank you for commenting! Ah, then some nerve glides on that side would be helpful to keep the nerve mobile and tolerant of movement. kzbin.info/www/bejne/fpbUcoudfJeaadk
@brydenweston90672 ай бұрын
Ive been doing cable rows and hyperextending my back and when i bend over then straighten back up i feel pain in lower back. You think thats disc or muscle injury? Its been hurting for months so i switched the exercise
@TheResilientSpine2 ай бұрын
Great question and hard to say exactly. Since it's been a while I would have to see the movement and feel your spine move. I would guess one or two visits from a physio would be helpful. I know that's not exactly what you were looking for but that's the best option
@shikarbabulall38972 ай бұрын
My lower back hurt , haven't been training with weights since December been going to gym since 2008 , can I use these to help strengthen lower back ?, had an x ray they said it was muscle spasm
@TheResilientSpine2 ай бұрын
Hey! Yes for sure you can!
@shikarbabulall38972 ай бұрын
@@TheResilientSpine thank you will try these out
@TheResilientSpine2 ай бұрын
@@shikarbabulall3897 Sounds good! Thanks for watching!