How To Fix Lower Back Pain | Daily Routine

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Lower back pain recovery can take time and it is very common to come across periods of stagnation where you see no improvement at all.
One of the main problems I have seen over and over again with most rehabilitation programs is that they do not teach the person how to remove the daily micro-stressors which hinder the recovery program.
I liken it to when you have a cut on your finger and if you were to keep picking away at the scab it takes longer and longer to heal.
This would be the same if you were to keep stressing a bulging/herniated disc, the more continued stress you place upon it the longer it takes to recover.
In this video I go over a morning and pre-bed routine which will help to put your body into an optimal position to speed up the healing process and reduce your pain.
00:00 Introduction and set up
02:13 How to get out of bed safely
04:57 How to get on the floor safely
05:49 McKenzie push up
07:14 How to get off the floor safely
09:25 Avoiding flexion before noon
14:53 Hip flexor stretch
18:55 Glute stretch
20:44 Lower back decompression stretch
24:58 How to get into bed safely
27:00 Closing notes and recap
If you need some extra help with learning the techniques I have separate videos here that you can check out:
How to get in and out of bed with lower back/sciatica pain - • How To Get In And Out ...
How to get on and off the floor safely with back pain - • How to get up and down...
Best sleeping positions for lower back/sciatica pain sufferers - • How to sleep with lowe...
McKenzie push up introduction - • Beginner McKenzie Push...
Avoiding flexion before noon - • Reduce Your Lower Back...
Hip Flexor stretch - • Back Pain Relief With ...
Lower back decompression stretch - • lumbar decompression s...
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If you have any questions about this video please hit me up in the comments below.
Enquiries: [e-mail]

[@n2dflynn]

Thank you for your videos. I found you today and its so encouraging! I am 4 months in on my journey. 4 bulging discs.. L4/S1 herniated disc with sciatica. Its been the most debiliting pain ive ever experienced. I havent taken any intervention except mild pain meds, when i absolutely have to. I want to be able to avoid interventions but the journey is long and the pain is so intense and every single morning feels like day 1 all over again. You clearly developed your method during your own sciatic journey as they make complete sense and ecrry micro move feels natural. Your advice about avoiding any flexion in the morning resonates mostly for me. When i can do that, they are the easiest days. Thank you very much. I look forward to this journey's end!

[@bashbackpain]

Hi there, i know what you mean. The journey is indeed a long one and that is sometimes the biggest hurdle is realising it is soooo long and that these tissues do take a long time to heal. It does become your number 1 focus for the day, how you move, schedule your day, what events you can attend, if you can go to a restaurant etc the list goes on. But, to fully get there you do need to put yourself first and having support from family and friends is a massive boost. Do check out a lot of my El Doa decompression videos as these have brought a lot of relief for a lot of my clients - kzbin.info/www/bejne/moDLgnmriN6cpKc and kzbin.info/www/bejne/hKTPoYympKZlj7M - watch the whole video so you understand the principles of adapting the stretch to your own pain levels and how to build it up over time. Any more questions please ask away :)

[@michaelbrett171]

Thank you Colin, you should have thousands of subscribers!

[@bashbackpain]

Hi Mike, thanks for your kind words! One day we hope :)

[@Stoicmind_1]

Thank you so much for this content! It has helped me calm my flare ups in the mornings

[@bashbackpain]

Excellent news! Keep up the good work :)

[@antonioj.castaneda7377]

These videos are gold. I cannot thank you enough for your great and quality content. Even better coming from somebody who has been through a disc issue. Thank you! Quick question for you. How important would you say that controlled and light stretching is for lower back pain? Many therapists are either neutral on the question or don't believe it is very important. Curious to hear your two cents on this. Thank you.

[@bashbackpain]

Hi Antonio, thanks for the continued support man, just trying to get this knowlegde out there as best i can! As to your question, direct muscular stretching of the injured area (lower back - cat stretch for example) will often give temporary relief and this is simply a physiological process where you trick the pain signal going back to the brain, an interrupt if you will. This gives short term relief but doesn't actually help long term. Now if we are talking about stretching the areas around the lower back: hips, hamstrings, glutes etc then that would allow for better mobility of the pelvis which in turn could reduce uneven forces being placed on the injured area and could lead to better pain relief. Another scenario is if you are working out and/or sit in the one position for a long period of time then certain muscles may become tight which could then pull on the lower back region so stretching those out would again give greater mobility to that region. The act of doing mobility moves along with stretching will yield far better results than stretching alone of course. Hope that helps and keep sharing the knowledge man :)

[@signelehtsalu2626]

Thank you for being so thorough and detailed! Great video!

[@bashbackpain]

You are so welcome and glad it was helpful :)

[@bashbackpain]

Hi there, If you still need some extra help with your pain problem check out my 7 day program here - bashbackpain.com/7-day-course-sign-up/ - the special offer runs out this Wednesday at midnight US eastern standard time so you had better be quick 😉

[@Stoicmind_1]

This is great ,thank you! I’m going through a back injury and the sciatic is excruciating in the mornings and it’s hard to calm it down that I panic .

[@bashbackpain]

No need to panic, just take each day as it comes and trust in the process :)

[@Preeti-lw9jc]

How are you now?? Hope you're doing well ❤️‍🩹

[@marianthemartian5691]

I am having cramps on my leg when i do the McKenzie or when laying on stomach. Does that mean its bad for my back and i should not do it? I have sciatica on my left leg and back pain

[@bashbackpain]

It would seem that it is not for you. Have you tried lying on your stomach with a pillow under your hips? This puts the spine into a more neutral position and allows for some passive decompression ;)

[@justinlowrey.lubbockrealtor]

Do you wait until your pain overall is down before starting these?

[@bashbackpain]

Hi Justin, you can start implementing these now as much as your pain allows. I know that may seem like a non answer but without knowing what stage of the injury you are at, the diagnosis and your level of pain/discomfort it is difficult to be more precise. I always to do things in a pain free range or up to a level 4 pain is acceptable as long as the thing you are doing does not make the pain worse. Hope that helps somewhat but feel free to ask more questions :)

[@ahmedaoj3190]

In figure 4 exercise, while pulling, should the lumbar spine be curved in neutral position or flat on ground because when i pull its getting flat on ground.

[@bashbackpain]

Hi there, i think you mean the lower back decompression stretch? if so check out this video here - kzbin.info/www/bejne/moDLgnmriN6cpKc as it goes into far more detail about it and yes the low back will be flat on the floor when you pull :)

[@ahmedaoj3190]

Thanks for replying, but I mean the glutes stretch exercise (figure 4 exercise) not the one for l5s1

[@bashbackpain]

Aha, sorry yes that one, back should remain flat on the ground :)

[@Usman-429]

Hey I am recovered 80% after 3 months , My phsio suggest now I can bend and now I feel no pain while bending so should I also avoid flection while bending before noon?

[@bashbackpain]

Hi there, congrats on the recovery so far. Yes i typically have most people starting with light flexion after 2 to 3 months or so. It is dependant alot on the severity of the injury but if your physio is happy for you to start bending forward then i would give it a try and see how you get on. :)

[@Usman-429]

@@bashbackpain Yes i am doing it feeling no pain just bit tightness i had mild disc buldge at L5/S1 and tiny disc protusion on L4 but I am really glad by your content, videos are so amazing especially about having positive mindset and don't exploring much stuff like on internet and focusing on yourself! Keep it up✨

[@bashbackpain]

Hi there, If you still need some extra help with your pain problem check out my 7 day program here - bashbackpain.com/7-day-course-sign-up/ - the special offer runs out this Wednesday at midnight US eastern standard time so you had better be quick 😉

[@eceiii013sahubarsathik4]

IMPRESSION: *Bilateral lumbarisation of S1 vertebra *Paramedian and foraminal broad based protrusion at L5/S1 with indentationon thecal sac, both neural foramina and abutting the exiting nerve root. * Diffuse annular bulge at L4-L5 and S1-52 with indentation on thecal sac.. Screening of rest of the spine: *Loss of cervical lordosis *Screening of sacro-iliac joint appears normal.

[@eceiii013sahubarsathik4]

Is this curable Is this serious

[@eceiii013sahubarsathik4]

What is mri say?

[@bashbackpain]

You appear to have a small bulging disc at L5 S1 and L4 L5 which do not appear to be impinging the sciatica nerve? Do you have sciatica nerve symptoms? Is this curable, yes, if you act now and start practicing good spine hygiene, strengthen your core, perform El Doa lumbar decompression work, start some gentle walking etc. Please check out some of my other videos for guidance :)

[@aaaaaaa2183]

​@@bashbackpainok sir i have sciatica . Pain in two legs . I have pain in calf muscle and pack pain. I have been watching your video for 2 week. Iam from India sir. My english was bad sir. Please understand my english sir.

[@aaaaaaa2183]

​@@bashbackpainreply sir