Lower back exercises are for everyone suffering from chronic lower back and leg pain.
We are into a whole new phase at Chiropractic Help; adding videos, in this instance of exercises for your lower back pain, to the site.
This page was last updated by Dr Barrie Lewis on 24th March, 2019.
This is a significant, and frankly technically difficult
development. The making of high quality videos is not easy, and adding them to the site is tricky too.
Our first baby steps is this introduction; the exercises themselves will be added progressively.
Enjoy the ride with us. It's exciting doing what you love, keeping up with new technologies, and most of all promoting the power of chiropractic to improve your health.
If your video keeps stopping, press on the double II button in the bottom left corner. Wait for the little grey line to reach the end before again starting the film.
Lumbar exercises are a very necessary addition to our chiropractic help menu. Hardly a day passes in any DC's office when he or she is not faced with a hot disc.
A hot lumbar disk can be a very frightening experience. I know, I've treated thousands, and have the t shirt myself. It took me ten minutes to pluck up the courage to lie down once several years ago, and I'm not exaggerating. That was even worse than getting up from the bed of woe.
Then when pins and needles, or pain, start radiating down the leg, you know you're in trouble. If raising the big toe, or standing on your heel becomes difficult, then it's certainly serious.
Lower back and leg pain episodes face all of us periodically. Lower back exercises done daily before rising from bed will reduce the frequency significantly; I do them myself.
Please be sensible and talk to your chiropractor, and ask whether
these lower back exercises are pertinent to your case; and ask him or her to check
that you are doing them correctly. The wrong exercises, or done badly,
can aggravate your condition. The rule is: they may cause some discomfort, but that shouldn't cause pain. Reach the pain threshold, but don't exceed it.
Here are a few suggestions to go along with the exercises:
Lower back and leg pain exercises.
Lumbar facet syndrome is probably the most common condition treated at the chiropractic help clinic; these lower back exercises are very simple and take less than one minute every morning.
Please note, it's very important, there is no perfect exercise routine for all conditions. The right way really is to see a professional, get a diagnosis and advice on which are pertinent to your condition. Have him or her teach you to do them correctly.
Having said that, I'm pestered constantly at Chiropractic Help for lower back exercises. Do them at your own risk! They are very basic and not likely to hurt, but they certainly can, especially if you do them incorrectly.
The downside is that lumbar facets that become locked, and stay locked for long periods, are deprived of their normal nutrition. Immobilisation arthritis sets in, damaging the hyaline cartilage and causing a far mor serious condition known as lumbar facet arthropathy; what happens if you ignore the pain.
And then the lumbar facets are affected by other conditions in the back, such as old fractures.
If you have arthritis in your lower back, and most of us over 60 do, then just accept that no one is going to cure your condition and you simply must do lower back exercises every day, just as you brush your teeth. Here's a degenerative lumbar disc disease casefile that will explain this further; they only take two minutes, but must be done daily before arising from your bed.
Leg pain often emanates from the lower back or sacroiliac joints; and from the hip too. Far better to have the locked facet adjusted by your chiropractor, and then keep it in motion with these daily lower back exercises. Preferably before it starts radiating down the leg.
Exercises for sacroiliac joint pain are not dissimilar to the basic lower back exercises; they are equally simple and also take less than one minute in their most common form; do them in bed every morning.
The sacroiliac joint fixates with many of the lumbar syndromes that cause lower back and leg pain. Often it's difficult: is this a lower back condition, or a sacroiliac condition? They go hand-in-hand, arm-in-arm much of the time.
The first exercise of the lumbar facet syndrome thus is designed to mobilise and exercise the sacroiliac joint simultaneously.
Have a sacroiliac joint problem? Do the lumbar facet joint exercises above. Cover both bases.
PELVIC TILT with a difference
Anyone suffering from chronic lower back pain must give attention to the core muscles. These lower back exercises incorporate all three parts of the pelvic corset of muscles:
Done lying on your bed, ten reps of this exercise will take less than one minute. I do them myself every morning BEFORE getting out of bed.
The Kasch pulse recover test is a neat little procedure that you can do at home, checking your general level of fitness. Stepping up and down for a few minutes, and monitoring how quickly your pulse returns to normal.
Personally I'm back in Holland for a few months, and surprised how much fitter I feel, riding twenty minutes each way to the clinic. Silly, I should have done the Kasch pulse test first, and seen what effect it had after a month. But I know I feel stronger and fitter after only a month of 40 minutes a day on the cycle.
It's a useful test if you are planning to do any cardio vascular exercises. Walking, swimming and cycling are the best, especially if you have any hip, knee, or foot issues.
Except today, which is a typical Dutch day. It's rained all day, dampening any thought of going to church. Dordrecht has a marvellous Grote Kerk but not much fun in a downpour on a bicycle.
I may have missed church, but I never my chiropractic lower back
exercises; or my Bible reading. They are both fundamentals of well-being in my book.
a fundy, and proud of it. Or least I was until I read about that
Norwegian Anders Behring.
This one minute, core muscle exercise, also done in bed before arising, is a little more challenging. Using the Quadratus Lumborum muscles and the Ilio psoas simultaneously is more like what your back will be required to do when gardening or playing squash.
Exercises done lying down do have their limitations, but they have one great advantage: they get done. Our whole bed exercise program takes less than two minutes and, done first thing in the morning, before arising, on your bed, they get done.
More interesting, and perhaps better exercises more related to real life certainly exist but, left to sometime later in the day when you have time, they just never get done.
All your good intentions, and then bang, another episode of acute lower back pain, perhaps this time with radiating pain down your leg. Then the fun begins. An ounce of prevention is better than a pound of cure, right?
Spend two minutes in the morning, two minutes last thing at night and you'll be astonished how much stronger your back will be within a month.
Of course that's absolutely minimum. Go for a walk, take the stairs rather than the lift or elevator, and twenty minutes, twice a week in the pool would do wonders more.
You're not just a lower back, remember. You shoulder, heart, whole cardiovascular system, lungs, foot, they all need exercise if you want to reach a happy, healthy eighty with all your marbles intact.
It is perhaps bizarre that the first symptom you have, that you are pregnant, is back pain. Pregnancy and lower back pain are of course almost synonymous, but it's my experience after dealing with pregnant women for more than thirty years that, if you start exercising your lower back from early in your pregnancy, read week one, you will have a much easier pregnancy, an easier labour, and take the heavy lifting of babyhood in your stride.
Do these lower back exercises faithfully, every morning before getting out of bed, last thing at night and, if you get the chance, during the day. They take only one minute, after all. One minute. Can you make one minute, twice a day, to do some lower back exercises and save yourself a mountain of back pain?
An extruded disc
Very occasionally a slipped disc may be so severe that the inner gel escapes beyond the confines of the surrounding fibres into the intervertebral foramen.
These are known as Grade V slipped disc symptoms; the pain in the leg is much worse than the back pain.
Usually an extruded, sometimes known as a sequestered disc, would be sent straight to the neurosurgeon. However, if you are determined not to go under the knife, as I was myself, are prepared to stop, have an excellent chiropractor then chiropratic manipulation may succeed with your Grade V. I myself have recently escaped the surgeon's knife: Femoral nerve damage.
In this instance I found I had to be very careful with all these lower back exercises for about three weeks. They sometimes increased the pain in the leg. In any case, you shouldn't be getting exercises of the web off the web if you have an extruded disc. Talk to your chiropractor for the right ones pertaining to your condition.
Walking complements the lower back exercises, improving not only the spine and pelvis, heart but also there's a strong association between Alzheimers and exercise.