Relieve Low Back Pain with 3 Easy Stretches Plus 1 Bonus Move

[@beedagautier9837]

I just did all your 3 exercises and the bonus. It really works. Instant results 😁. I think my back pain is already 50% reduced after just 1 round. Will be repeating after a few hours. I was doing the wrong exercises instead of decompression stretches

[@BackInShapeProgram]

Great to hear you found these helpful! :) Make sure to incorporate this with your strengthening work too

[@MitzyB1]

Hello, Found you by chance today. Subscribed! Am so happy. Have watched a few of your podcasts now and have started these 3 exercises. Was diagnosed with general DDD quite a few years ago. And yes, been doing all the wrong stretches. And yes, it has been getting worse, but your explanations are so insightful. New game plan in place. Once again many thanks for your time 🙏❤️⭐️

[@BackInShapeProgram]

Thanks for the kind comment, glad you've found the podcast :) Good to hear you've managed to re-evaluate things and moving forwards in a better way will be great! If you do need any help from us - check out the website: backinshapeprogram.com

[@PBJelIyTime]

What are your thoughts on inversion tables and products like the posture pump full spine?

[@BackInShapeProgram]

Inversion tables are great if you use them right, we have a full tutorial video on this on the channel here so check that out for more commentary :) kzbin.info/www/bejne/aqi0oYeFa8ycnrssi=NUfiDl4GaxPQxPnk The posture pump thing i haven't looked at in AGES! It seems like it should be good but it is a little costly for what its doing i think, maybe better options such as combining an inversion table with using the towel would be better and more efficient use of the funds.

[@68debgirl]

am i still okay to do squats as the nurse suggested?

[@BackInShapeProgram]

If you've been taught to do them correctly :) check out this video to help you: kzbin.infoGPXwMtQ-UMQ

[@68debgirl]

@@BackInShapeProgram Thank you. Very helpful 🙂

[@makeitabetterday]

Are these stretches good of you have l3/l4 spondylolisthesis? Thanks

[@BackInShapeProgram]

Don't do the one leaning with the bed/chair pressing in your back. But you should find that the others are nice! - you must be doing the right rehab and strengthening work alongside this though too remember :). You might find this video on spondylolisthesis interesting/helpful: kzbin.info/www/bejne/iJealHp_aL6gnMksi=kL-3v1aAyFs1L39d

[@anthonydavid1965]

Thank you. Is there any clinical evidence that such exercises increase lordosis, or can reverse a loss of lordosis permanently. Or is loss of lordosis permanent? Thanks if you can answer.

[@BackInShapeProgram]

Thanks for the comment, You can increase lordosis , but these exercises are not designed for that purpose - we do have a specific video on some case studies where objective change is made, the curve alignment is plastic and can be modified with the right protocols but the durations of stretches are longer. Here's the video i mention: kzbin.info/www/bejne/i16nY4Fte82ZlZI&t

[@anthonydavid1965]

@@BackInShapeProgram Thank you.

[@akarshSrivastava-j8q]

Sir I play Cricket ( sport like baseball) i have tendon tear on my right groin. Pain hurts at lower abdomen and pubic ramus bone on right side, as it is mostly used in my play. I have taken physiotherapist sessions and other strenthning exercises.It h has been 13 months now it has not improved. Can you help me with right approach to it. Thank you sir .

[@BackInShapeProgram]

that does sound quite odd that you've struggled so much with a tear. I would suggest a few things you need to check because that's too long for recovery: 1) your nutrition hasn't been right 2) its not just a tendon issue but maybe a back issue too - have you re-imaged the tendon? 3) Exercises are wrong/not actually strengthening it. 4) Return to sport has been too much too soon.

[@akarshSrivastava-j8q]

@@BackInShapeProgram Sir i have done MRI of hip joint and dynamic ultrasound it says mild cortical irregularity at attachment of pubic bone and 0.8 cm partial tear or fraying at insertion of pubic bone. Sir can please suggest any strengthen exercises. I have done 1- glute bridge 2- clamshell 3- medicine ball squeez 4- weighted adductor exercises. Sir one more thing on nutrition, does it shows no improvement due to less protein intake. As i am unable to complete protein intake at its best. Thank you sir.

[@BackInShapeProgram]

Do look at the video on our channel homepage for some back related guidance, it will help with the issues at large but you must also work on getting your nutrition sorted out otherwise you're just not going to heal. It's like trying to build a house without supplying bricks and mortar.

[@68debgirl]

I tried out these 3 exercises but I am a bit worried as immediately after doing them, my lower back felt very precarious. Am I doing something wrong?

[@BackInShapeProgram]

No, the bed decompression in particular is quite effective at gently deompressing the low back some will feel a little vulnerable immediately after as it has really opened out the segment - this is why it is better to do shorter stints to begin with just so you're more used to what to expect post :)

[@68debgirl]

@@BackInShapeProgram thank you. I'll continue then. Thanks so much for your help.

[@BackInShapeProgram]

Its a pleasure :)@@68debgirl