Low Back Decompression Stretch with Swiss Ball | San Diego Chiropractor

[@tammiejones2731]

I had a decompression laminectomy surgery (due to lumbar spinal stenosis) two years ago. The surgery was a success but I have the worst pain in my SI joints. This exercise seems to help a lot. My pain NEVER stops though. Nice video

[@PeakFormHealthCenter]

I am happy to hear this exercise provides relief for you! Hopefully with more time and finding exercises that reduce the pain, you will see further results. Keep it up!

[@thatdrummeroz654]

Literally did this as I saw it. My lower back thanks you! Going to make this into a weekly thing to limber up the tension. Thx again.

[@PeakFormHealthCenter]

Happy it helped!

[@Missq504]

I did this exercise and felt relief. I was recently diagnosed with lumbar spinal stenosis and the pain is excruciating. This stretch actually helped.

[@PeakFormHealthCenter]

Spinal stenosis is one of the conditions that this stretch should really help with. Core strengthening with flexion emphasis should help you as well.

[@maryan2409]

I tried this immediately and noticed an immediate release. I have a herniated disc from an accident, I go to my chiropractor to use the decompression machine for maintenance. Ah Not anymore, thanks to this video. 🙌🏾

[@PeakFormHealthCenter]

Patients that respond well to decompression usually do really well with this stretch. Glad it helped!

[@breatheinbreatheout4363]

Great demo. Will try it out with the Swiss Ball. Thank you for calling it that. I don't know why people refer to it as a yoga ball when it's not used for yoga at all, but rather for exercise and rehab.

[@PeakFormHealthCenter]

I hear it called all sorts of things but definitely not used for yoga. Hope it helps with stretching your back!

[@ralphstream]

This worked fantastically for my stenosis. Within just a few days so much improvement. Easy to do inexpensive too. I tried an inversion table. I think this is better. You can target specifically where you want by moving around on the ball.

[@PeakFormHealthCenter]

Stenosis is one of the better conditions that this stretch helps with. Glad it is working well for you!

[@margaritah.178]

Thanks so much this helps a lot with my hierlogonitis love it ❤

[@orth82]

Instant tension relief. Thank you!

[@PeakFormHealthCenter]

You're welcome!

[@ycumbess]

I felt relaxed just watching this video..

[@LoreleiG82]

Thank you! My yoga ball arrived today!

[@PeakFormHealthCenter]

Hope it helps!

[@Msholy2010]

This really helped me take off some pain. I suppose if consistent this could help in ling run. I wish you show more exercises with exercise ball for both liwer back and leg pain. Thanks for thos video

[@PeakFormHealthCenter]

You are welcome. We will keep adding videos so stay tuned :)

[@iliannylorenzoreyes9750]

He’s giving me Ryan remolds also Thankyou for the tip!

[@incessantyoutuber9318]

Thanks for the amazing technique. Will try it tomorrow

[@PeakFormHealthCenter]

Hope it helps!

[@rhondacruce7842]

TENS units are great for pain. Also food grade diatomaceous earth by Harris brand, which is silica, builds bone density and helps with aches and pains.

[@marykerr6483]

Thanks for the video. How long do you hold the position, and how often?

[@TravisTheResilientBackMethod]

~30 seconds each hold, hold 3 times per session. As many times as you want throughout the day. Just depends on person/symptoms.

[@marykerr6483]

@ thankyou for replying

[@jacobbinney9723]

not what i was looking for when i searched ball stretching exercise, but greatly appereciated!

[@PeakFormHealthCenter]

Of course!

[@beatgeekmuzic]

Omg!!! I felt relief instantly! Is it suppose to work that fast?!?

[@tausifattar6273]

Sir, can this exercise provide relief from sciatica pain?

[@PeakFormHealthCenter]

It can, I have patients try it and see. If symptoms improve then it is likely going to help. Some cases of sciatica can get exacerbated by this stretch so start easy and assess

[@johnwilkinsiii]

Thanks for the quick, easy vid. My question is, if it hurts like hell afterwards is it “working/helping?” I’ve got a nagging lumbar injury that I’ve never been able to fix (~10 yrs). Been to numerous chiros, PTs, masseuses, orthos- nothing really helps. MRI results unremarkable. It just hurts and no one can definitively tell me why. This yoga ball decompression technique is the only thing that ever felt like it really hit my lumbar pain center. It hurts like hell after doing the stretch though, as others have commented. Super intense pain. I’ll take the pain if it’s part of healing, but I can’t tell if it’s actually helping. It just hurts so bad I figure it has to be doing something, right?

[@PeakFormHealthCenter]

I wish I could give you a clear answer. When I work with patients, I sometimes have them work through types of pain...other times not. If in general, a patient does an exercise which causes pain, but then feels better later in the day, or the next day, then I have them keep going. If they feel it is getting worse, then we move on to something different.

[@hughsullivan9663]

The trigger point therapy workbook

[@johnwilkinsiii]

@@PeakFormHealthCenter thanks for replying. I understand how it’s tough to give blanket advice for specific concerns. The standard you outlined makes good sense, though.

[@johnwilkinsiii]

@@hughsullivan9663 thanks man

[@SpitfireDarek]

Did you keep doing it ? Did pain stop ? I did it 2-3 times so far but after each session i can barely walk…

[@mikeynkoey]

When is an ideal time of day? Morning before work or evening after work?

[@PeakFormHealthCenter]

Thanks for the comment! If you only do it once, do it in the evening after work. This is when our lower back is more compressed. That being said, I encourage my patients to do this multiple times a day to keep the back as decompressed as possible.

[@jasonkoch3175]

The answer is yes

[@tooton9098]

What brand was the ball? It looks so cool

[@PeakFormHealthCenter]

Not sure the brand, just search "Swiss ball"

[@happyborn9409]

My lower back is hurting really bad everytime i do this. Is it a good sign or should i stop

[@lepast5443]

Same here 🙋🏽‍♀️

[@matthewj3892]

Great video, what size ball would you recommend I order for this? I’m 6 feet tall

[@PeakFormHealthCenter]

You should be good with a 65cm. Any bigger and you will likely be too high off the ground

[@matthewj3892]

@@PeakFormHealthCenter thank you!

[@mariaraimunda1247]

FLA imagem do Brasil 2

[@lepast5443]

Can we try the same but moving head forward towards the floor? Are we supposed to have pain afterwards?

[@PackOnTrackDogTraining]

Feels like something wants to pop. I get a single sharp nerve pain when coming off the ball even when I do it slow. Is that typical?

[@PeakFormHealthCenter]

It should feel like a subtle deep stretch, sometimes patients will say "feels like something needs to pop." and can be completely fine. If a patient keeps having sharp pain when trying this stretch, and no benefit is reported after, we move on to something else. It's a great stretch but doesn't work for all types of low back pain.

[@tomlathrop4094]

is this good for spondylolisthesis?

[@PeakFormHealthCenter]

It should help quite a bit. Start with short holds and see how it does. Long standing/high grade spondy sometimes causes more pain but easing into this decompression can really help with symptoms long term.

[@madeshswamy7208]

From karnataka. Sir my problem is Lumber spondylosis Diffuse posterior disc bulge with small fissural tear at L4/L5 causing indentation of traversing nerve roots and Broad based posterocentral and bilateral paramedian disc herniation at L5/S1 causing moderate compression of traversing nerve roots more left side. Pls help me sir doctor told surgery but i don't like sir pls give me sugestions

[@PeakFormHealthCenter]

Sorry to hear you are dealing with those issues. You need to find a chiropractor who focuses on rehabilitation of the spine, and/or a physical therapist to work on exercises with you to help. Depending on the severity of your symptoms, it may take a long time for the exercises to help but you must be consistent. But again, find someone who can help you in person, KZbin will not be specific enough for your needs.

[@michaelschmidt9439]

What would be the ideal Diameter for an Exercise Ball for a 1,75 Meter tall Man ?

[@PeakFormHealthCenter]

65 cm should work perfectly 👌

[@michaelschmidt9439]

@@PeakFormHealthCenter Thank you very much !

[@PeakFormHealthCenter]

@@michaelschmidt9439 No problem at all!

[@automanlastman9702]

It feels SO F@#KEN !!! Good it's Not Funny,,,it's Like Your Lower Back is "Thanking" You bcoz it Has Never Known AnybThing SO GOOD!!!!!!!!!😩😫😲😌😌😌😌😌😌😌😌🥰🥰🥰🥰🥰🥰🥰🥰.

[@PeakFormHealthCenter]

Glad to hear you feel the low back decompression! Easy to perform and can be very effective!

[@mariaraimunda1247]

FELiPE

[@MagnaRads]

I laid on a ball like that farther forward and now I can't stand up or lay down straight 😪

[@leeloo8217]

This causes my sciatica to flare up

[@PeakFormHealthCenter]

If that is the case then this exercise is likely not a good one for you to do or at least not a good one for you at this time. It is a great stretch to open up the spaces around the nerves but if you have inflammation around that area (disc, joint) it can exacerbate it. I've had patients where initially this stretch wasn't even considered because they were having frequent sciatic symptoms but later on after significant improvement, it helped a lot with minimizing the stiffness in the lower back. So like I said, maybe at some point this stretch can help, but right now if it causes an uptick in sciatic symptoms, avoid it.

[@ChinQuanAJSKSSJSNSJD]

Hi dr, I’m diagnosed with l4-l5-s1 herniated disc degenerative disease. I tried doing this exercise but it feels like the pain gets worse. Is it normal ? Thank you

[@Jacob-hl3gt]

Feels the same with me. I have the same diagnosis as you. Have you tried laying on your stomach and resting upper body on your elbows and just relax? I find it helpful

[@FOX007-um1wr]

How many times should we do this?

[@PeakFormHealthCenter]

Depends but I usually recommend my patients perform 1x, 1-3x per day

[@FOX007-um1wr]

Thank you. @@PeakFormHealthCenter

[@masterofnone1481]

Sooooo I did this and afterwards I felt a crazy pinching feeling in the SI joint area and was unable to move without extreme back pain. Had to stay on al fours for about a minute than slowly lay on the ground. After about 5 mins of laying there I was able to slowly move my hips and legs around to get some gentle stretching. Now my low back is tighter than before and painful when moving hips posteriorly and anteriorly. HELP PLEASE!!!!

[@PeakFormHealthCenter]

Sorry to hear the stretch made things worse. It can help certain back conditions but can also irritate certain back conditions... When I work with patients that have more pain with decompression, I work on core strengthening to create more stability around the injury. I recommend finding someone who can work with you in person to help with stabilizing your back.

[@masterofnone1481]

@@PeakFormHealthCenter thank you. I know my core is lacking. So that may be my problem

[@Jacob-hl3gt]

When I do this my back goes into spasm when I get out of it.

[@PeakFormHealthCenter]

Some back injuries can get aggravated with this technique. I tell patients to try shorter holds, and slowly come out of it. But if still aggravating, then this type of traction might not be the right exercise right now. As always, having an opinion from someone who can see you hands on can really help. Hope your back improves soon!

[@Jacob-hl3gt]

@@PeakFormHealthCenter thank you Dr. I appreciate it. ✌️😊

[@sloperusa]

How big is the ball?

[@PeakFormHealthCenter]

58-60cm, Large

[@robertkat]

What is a Swiss ball?

[@mangaichandrasekar1155]

PoouSsm

[@petmik5022]

what size of ball is it?

[@PeakFormHealthCenter]

65 cm