Posts Tagged ‘low back pain’
Best Exercise to Reduce Low Back Pain: The Bridge (and variations)
http://devchengkalath.com
The Bridge and Variations described by Toronto Physiotherapist Dev Chengkalath:
An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.
The basic bridge is an excellent exercise that accomplishes both the above goals.
Start by lying on your back, both knees bent and your hands by your sides.
From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.
Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.
Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.
While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.
Remember to breath normally.
Complete your desired number of sets and repetitions.
Marching Bridge:
Start with the same set-up as the basic bridge.
At the top position, lift one leg up, keeping the knee bent and then return it back to the ground. Alternate between left and right legs while keeping the hips up, core tight and torso rigid.
One Leg Alternating Bridge
Same set-up as the previous two bridge variations, however, at the top position, alternate extending a leg out. Maintain your tight core, neutral spine and extended hip position while breathing normally.
One Leg Bridge:
This is the most challenging variation of the bridge discussed here.
Instead of starting with both knees bent, start with one leg extended out.
From this starting position, go through the bridging movement, keeping that leg extended.
Once you return to the starting position, alternate legs.
This variation is quite challenging and should only be attempted when you have mastered the other three variations.
Key points:
-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all bridging movements should take place at the hips
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-at the top of the basic bridge, alternate extending your knees
-at the top of the marching bridge, alternate lifting your bent knees
-at the top of the one leg alternating bridge, extend your leg at the knee
-start and end the one leg bridge with one knee bent and one leg straight
-breathe normally throughout the exercise
Duration : 0:2:55
Back Pain Relief4life Part2
Back Pain Relief4Life is the #1 all natural and scientifically proven back pain relief formula in the world. Portions of the formula have been featured in SELF magazine and syndicated through self affiliates blogs fitsugar and wellandgoodnyc because of the tremendous response. Visit http://www.backpainrelief4life.com to get the formula
Duration : 0:10:0
Corrective Exercise: How to Detect Tightness in Adductor Magnus- Reduced Internal Hip Rotation
A quick video to touch on how to detect tightness in the adductor magnus. Decreased internal hip rotation from the supine postion and knee/femur movement during the overhead squat assessment can help you identify an over-active or “tight” adductor magnus. It gets a bit quiet in the middle:) Special thanks to fellow “A-teamer” Mariana Conway! http://ericbeard.com and http://nasmproateam.blogspot.com for more.
Duration : 0:3:4
Surgical Treatment of Cervical and Lumbar Herniated Discs | Neck & Back Pain | Spine Expert in Vail
Dr. Donald Corenman, MD, DC (http://neckandback.com | 970-479-5895), is a spine expert in Vail, CO practicing at the Spine Institute at the Steadman Clinic.
Dr. Corenman has dedicated much of his professional life researching and lecturing on various topics associated with the spine. As a dedicated surgeon and skilled lecturer of spinal surgeries, he recently launched a spine resource site on the Internet for patients, physicians and other spine surgeons seeking additional information on lower back pain and other spine conditions. You can visit his website at http://neckandback.com to learn more about his expertise and about all spinal conditions and surgeries.
In addition, on the neckandback channel on You Tube, and on Slideshare, you can view many of Dr. Corenman’s videos and presentations. This lecture: Surgical Treatment of Cervical and Lumbar Herniated Discs, a cause of Neck and Low Back Pain, provides a PowerPoint lecture of the reasons and indications for surgery for herniated discs in the cervical spine and lumbar spine. Surgical treatment of cervical and lumbar herniated discs are varied and there is more than one option to consider for neck and low back pain.
Although Dr. Corenman (http://neckandback.com) is a spine expert in Vail, Colorado, he diagnoses and treats patients from all over the world. You can view more spine related presentations discussing neck and back pain and treatments for public viewing by visiting: http://www.slideshare.net/neckandback ; For spine images, visit: http://www.flickr.com/photos/neckandback/ ; To visit Dr. Corenman on LinkedIn, visit: http://www.linkedin.com/in/drdonaldcorenmanspinesurgeon
Duration : 0:9:14
Lower Back Pain & Sciatica Pain Relief
This simple exercise can help relieve sciatica pain, lower back pain, leg pain, pms pain and tightness felt in & around the abdominal & gluteal region.
Duration : 0:4:1
