Top 5 Essential Exercises You Need To Help Fix Back Arthritis

[@johnhunt9241]

After 2 days of horrible pain, you bought me relief. 😊

[@annaj4680]

Thank you for your video! I am 51 and have been diagnosed with severe osteoarthritis in my L4 & L5 as well as a bulged disc. I have intense pain and tightness in my left hip and find standing for extended periods of time difficult. I was seeing a physio who had me doing knee to chest stretches, side to side bent knee stretches and standing upward stretches, all of which was causing me more pain. My mum has been telling me to do planks to strengthen my core muscles but I didn’t feel any of this was helping. Thank you for explaining the mechanics of the lumbar spine and giving me simple exercises that will actually help my condition.

[@dusan5012]

You want to stay away from planks for a while until you don't make to an intermediate level with your strength and mobility. The planks are usually not done properly and the fact you would be holding your breath is just putting extra pressure on your pain and will cause a flair up. You can look up a proper way to do it for us in pain, however I'd probably stay away from that excercise completely.

[@jackrook3847]

Thank you for always giving useful ingormation. My own improvement is miraculous from your instruction, so I am very grateful for your being here for so many. God bless you always.

[@epmanualphysicaltherapy]

You're welcome Jack!!! We're happy to help everyone we can here on KZbin!!!

[@kaywilliams5761]

Best advice I have found on KZbin for low back osteoarthritis! Thanks! I have long term chronic back & hip pain, severe arthritis, scoliosis, spondylosis, worsening stenosis, bone spurs & kyphosis. Inherited some issues & early years in poverty without proper nutrition are factors. I teach yoga & Pilates for many years & have kept my pain manageable until the last 6 months, your instructions are very enlightening. I thought focus on back muscle strength was good, bit with all the arthritis it was too much.

[@epmanualphysicaltherapy]

Hey Kay, Thank you for your kind words! 🧡 We are so sorry to hear that you have been suffering from long-term chronic back & hip pain, severe arthritis, scoliosis, spondylosis, stenosis, bone spurs & kyphosis. That is a lot for one person to handle and we can only imagine what you have been through. We are thrilled to hear that the advice provided in the videos has been helpful to you. It sounds like you've been managing remarkably well despite the multiple conditions you mentioned. Your positive attitude is inspirational! 🌟 It's wonderful that you have a background in yoga and Pilates, as these practices can be beneficial for overall flexibility, posture, and core strength. We would like to recommend a Virtual Consultation with one of our doctors. Our Virtual Consultation would give you the opportunity to discuss your situation one-on-one with one of them and they can guide you on the best exercises and treatment options for you and advise you on the next steps to take. To learn more about our Virtual Consultations please click here: Virtual visit link www.epmanualphysicaltherapy.com/virtual-visit/ If you aren't ready for a Virtual Consultation we would like to recommend a few playlists that could be beneficial to you. You can check it out here: “Back Arthritis Help” kzbin.info/aero/PLJVIPiFvv1maO8mjLabmoW2hgcx1XG2jH “Hip Pain Help” kzbin.info/aero/PLJVIPiFvv1mZF48A6w0CrTONLq2ZaVw3G “Lumbar Spinal Stenosis Help” kzbin.info/aero/PLJVIPiFvv1mYxifSEM8bNacVpyTmc3_Ys “Knee Arthritis Pain Help” kzbin.info/aero/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i Keep up the great work, Wishing you continued success in managing your pain and maintaining your overall well-being!🧡

[@ladyvirgo6608]

Hey Doc,, Would You Recommend I Get Deep Tissue Back Massages For All My Spinal Issues Or Could It Only Make My Issues Worse?? PLEASE HELP 🙏🏽??

[@jamest7884]

Thank you sir. Your exercises are effective, really provide instant relief and its good knowledge. Happy to know it will get better and may improve without surgery. Thank you doctor.

[@epmanualphysicaltherapy]

Hey James, you are very very welcome! Thank YOU for your support. We are glad that what we say has resonated and helped! We are sorry you are having to endure back arthritis. Below will be our entire back arthritis playlist for you: “Back Arthritis Help” kzbin.info/aero/PLJVIPiFvv1maO8mjLabmoW2hgcx1XG2jH Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. We hope this helps! Please keep us posted on your progress 🙌🏽

[@va1445]

Very well explained and demonstrated. I hate exercising (LOL) but I hate my arthritis pain more. I appreciate your explanation on what is felt when the exercise form is incorrect too. Thank you for your videos! You have your own playlist in my saved videos.

[@epmanualphysicaltherapy]

Hey Valerie, Thank you for your kind words! LOL, Exercise isn't always our favorite either. Thank you for sharing that because so many people feel the same way about it and it can be hard to stay motivated but if you do a little something every day it can really add up. We appreciate your support and we hope you can continue to feel relief. In case you are interested we do have additional information in our online program that is self-guided called the 28 Day Back Health & Wellness Boost Program. If you're interested you can check it out here: kzbin.info/www/bejne/j3mci3t3pNpkopI We'd love to hear how you are doing as you progress.🙌 Please take care!

[@venkataponnaganti]

You are good always.

[@epmanualphysicaltherapy]

Thank you Venkata!!!

[@dheifallahbanihamad]

Difficult but useful, thanks.

[@epmanualphysicaltherapy]

Hey Dheif, they’re usually not as difficult As they look. And if you do have trouble just do what you can!

[@pamwedel3462]

Thank you for all your expertise and doing these videos to try to help people.

[@epmanualphysicaltherapy]

You’re welcome Pam!!! We’re happy to help!!!

[@HistoryRepeats101]

Great advice and exercises to relieve pain. Correct me if I’m wrong but osteoarthritis is when the cushion between each spine is worn so the pain comes from the rubbing of bone on bone. I recently came across research where the control group with osteoarthritis were given 8 prunes a day, the other group did not get prunes. End of experience (I believe it was 6 months) the control group showed great improvement.

[@epmanualphysicaltherapy]

Hey EBH! That is a simple way of explaining osteoarthritis. It is a rather complex phenomena, but your way of explaining it helps to simplify the majority of the condition. That is a really interesting piece of research! We will definitely look into that!

[@cvfela]

Would be nice if that is true but I do know that prune juice is the best laxative ever.

[@mary-janechambers3596]

This is great! My doctor gave me a few of these exercises but you make sure technic is correct! Thanks so much 😊

[@epmanualphysicaltherapy]

You're so welcome! ❤️

[@rolydimapilis1513]

Thanks Dr David. Great workouts

[@epmanualphysicaltherapy]

Hey Roly! You're very welcome!

[@carolbenson6524]

So appreciated! Thank you for leading me to these videos!

[@epmanualphysicaltherapy]

You're welcome Carol! 😊

[@vtrep737]

Is the abdominal curl safe if you have osteoporosis also? I've heard to keep back elongated, not to curl upper back to prevent spinal fractures...

[@sheribayne501]

What about upper back arthritis are these exercises helpful for that area too? I also have an extruded disc, and a couple of herniated discs in that area.

[@amitbhatia1360]

Thanks a million....it made a huge difference to my back doing this regularly

[@epmanualphysicaltherapy]

Hi Amitbhatia, You are very welcome! We are thrilled we could help. Just in case you are interested in additional help we have a back arthritis help playlist you might find helpful. You can access it here: “Back Arthritis Help” kzbin.info/aero/PLJVIPiFvv1maO8mjLabmoW2hgcx1XG2jH We hope you find this information helpful. Please update us if you give the playlist a try. Please take care! 🙌

[@tonylennon7979]

Those five exercises are easy to follow and easy to do, which is exactly enough of a daily challenge for an octogenarian like me.

[@esterkahingunga5813]

Thank you for always giving useful information !

[@JosephMIacobucci]

Thank you! I am actually getting relief!

[@epmanualphysicaltherapy]

That is great news Joseph! So glad this helped! Keep up the great work! “Back Arthritis Help” kzbin.info/aero/PLJVIPiFvv1maO8mjLabmoW2hgcx1XG2jH

[@Suejones7628]

THE BEST!

[@deehubs1353]

I just started tinazidine and steroid tablets for 5 days prescribed by emergency room doctor. Otherwise these exercises would be way too painful. I hope that these will help! I have chronic pain in low back…arthritis, facet , SI joint, aggravated by lifting my grandson recently .

[@anonymousmouse4124]

They gave me the same med and my blood pressure tanked! I wish it worked for me but happy for you!!

[@MaggiePink-cs7gb]

Is it safe to do these exercises as I also have osteoporosis in my spine? Thanks for any advice.

[@violet7534]

i don't know if there is such a thing as a placebo effect with exercise, but i wanted to comment that i felt a noticeable difference after the first series of exercises on this video. i was a bit alarmed bc i was feeling pain when i hunched over and pushed up on my mid-spine area. I couldn't understand why pushing on my spine would hurt. Then it occurred to me that it might be arthritis. I found this video and can't believe it's made a difference. I haven't been diagnosed bc I've been avoiding doctors. Don't want to be prescribed more pain meds. I've been taking a product called Heal n Soothe bc I learned about the damaging effects of fibrin and I like the natural ingredients in it that work to remove it, but I still found myself taking the celebrex that I have when I get more uncomfortable than usual. I'm waiting for the HnS to kick in and your exercises seem to be a good complement and fit for me. Thank you very much. The relief I'm feeling motivates me to add it to my regimen. 🤞🙏

[@Maggiepr64]

I have OA in my upper middle thoracic spine. Can i do this?

[@terriliggett5377]

I would like to know how to relieve my thoracic back pain. It burns daily. It prevents me from doing my daily activities. Do you have exercise suggestions for this area?

[@aradhanagupta8413]

Could you please suggest exercises to build and strengthen glutes for people with *spinal stenosis. Do you have a video for that? If not, could you please upload one? Thanks!!

[@_wildexplorer]

Would you avoid the bird dog exercise and dead bugs?

[@mornebosman8259]

Thank you

[@epmanualphysicaltherapy]

Hi Morne, you're welcome! We have a back arthritis playlist you might find helpful, in case you're interested. You can check it out here: “Back Arthritis Help” kzbin.info/aero/PLJVIPiFvv1maO8mjLabmoW2hgcx1XG2jH We'd love to hear how you are doing as you progress.🙌 Please take care!

[@Matt-nj]

I hope I am not too late. My feet have become so numb I will have to give up driving my vehicle. The pain keeps me in bed all day when it gets very bad, my heating pad causes burns but it still isn't hot enough. I've seen so many doctors in the past 6 years and the majority were useless. Gabapentin and antidepressants are the only medications offered. The ideas presented here make sense and are logical, so what have I got to lose? I will check back here and report my results. Wish me luck! Thank you!!

[@dianadeejarvis7074]

Have you seen any improvement? Wishing you the best!

[@Matt-nj]

@@dianadeejarvis7074 Hi, yes I am much better now, thanks! You are most kind tp ask..

[@dianadeejarvis7074]

@@Matt-nj glad to hear you're better. Thanks for responding.

[@mamajo5867]

THANK YOU SO MUCH for the information you are putting out there!!! I had scoliosis surgery back in the 8th grade (11 years ago) and have been experiencing a combination of lower back, hip, and tailbone pain during my pregnancies(on my third one now- had to have 2 csections because baby went into distress+routine repeat C-section and now I’m working on healing my body to aim for a Vba2c). Genuinely think baby went into distress the first time because my body was not able to adjust properly due to the imbalances. I have been working on physical therapy exercises and prenatal yoga stretches the whole pregnancy but have been having difficulty as I’ve been experiencing lots of additional inflammation and pain following. I have been unsure of when to start up again or push through. Brisk walks seem to be the only exercise that doesn’t cause inflammation afterwards. Was doing bird dogs for a bit and like you said- it helped for a short bit then got worse. Pelvic tilts, Glute bridges and cat cows(angry cats) have been incredibly helpful. I have been having to learn to balance relative rest and working my body between stretching proper areas and strengthening and not over doing it as far as movement and rest goes. Your video helped fill in SO many gaps. I was trying to just focus on listening to my body to see what feels good and what helps and it’s been taking so long. 3 years of research and trial and error work.. and you have helped so much. Thank you thank you thank you! Going into my Vbac with way more confidence now ❤️ I don’t even feel pregnant some days and it’s amazing! Thank you!

[@paulbarter5982]

Thanks for the video!

[@fafical]

Would this be the correct exercises for Arthritis on the T12 ?

[@epmanualphysicaltherapy]

Hi fafical, these are safe and beneficial for the thoracic spine as well.

[@shadowgirl815]

Will these exercises help with DDD and Spinal Stenosis?

[@chriskemp466]

would you advise against doing lots of squats?

[@epmanualphysicaltherapy]

Hi Chris, It depends on how you are doing them. There is a way to do them where you focus on the glutes. We have a playlist for them here: “Squat Advice & Tips” kzbin.info/aero/PLJVIPiFvv1mZaJafOJxuZ2CrWTiL0qsbF

[@longstoryshortdog8549]

"Fix"? Yeah umm, unless you're prescribing a time machine I suspect what you meant to say is "treat" your arthritis. As someone learning to accept the reality of my situation it's a bit jarring to see how many videos claim there's any way to actually reverse the degeneration and damage. Detracts from what looks to otherwise be good rehab and mitigation exercises.

[@Gino_567]

im mean its pretty obvious he's talking about the pain associated with arthritis, which can be fixed

[@Kimlovesjesus101]

It’s all good. Be happy.

[@inamorata966]

I agree with you. His heart is in the right place though. I have arthritis in my spine pretty much from top to bottom and know it won't be reversed. Still, exercise relieves much of the pain.

[@kennethgiles-nu9dk]

right its downhill now all the way to the grave

[@jessparish8165]

It’s scary.. I wish I had a time machine..

[@ladyvirgo6608]

Hey Doc,, What is the Difference Between DJD, Osteoarthritis, Bone Spurs, Scoliosis and Radioculopathy Throughout My Cervical and L4- L5 ,, Basically My Whole Spinal Column??

[@bonnieleehen]

How do you know if it’s back arthritis? Had X-rays and I’m a bit crooked. Have had many injuries.

[@epmanualphysicaltherapy]

Hey Bonnie, We are sorry to hear that you have been struggling with multiple injuries and that your x-rays show that your back is bit crooked. 🥺 We do have a video that discusses back arthritis and its symptoms. We will attach it here: "Back Arthritis: Everything You Need To Know Understand and Fix The Root Problem" kzbin.info/www/bejne/mWiWZ2agmbV_m6s We hope you start feeling some relief soon! We'd love to hear how you are doing as you progress.🙌 Please take care!

[@hammill444]

I just don’t understand the specific motion involved in the first exercise.

[@christinedurant2512]

I think I have the tilt but should my neck feel tired after doing 5 sessions of tithe the fifth 10 sequence

[@epmanualphysicaltherapy]

Hey Christine, great question! It is possible that in this position you are using your neck muscles more than you are used to. It may be beneficial to also focus on stretches and exercises for the neck as well. In case you are interested, we have a great video that can help relieve some of the neck tiredness or stiffness. Here is a link: kzbin.info/www/bejne/fIfEap2cbc2tiMk

[@alwatts4108]

Thank you

[@josuecastro5103]

Thank you

[@epmanualphysicaltherapy]

Hi Josue, you're welcome! We hope that you feel some relief soon. We have a back arthritis help playlist you might find helpful. You can access it here: “Back Arthritis Help” kzbin.info/aero/PLJVIPiFvv1maO8mjLabmoW2hgcx1XG2jH We'd love to hear how you are doing as you progress.🙌 Please take care!