Exercises For Low Back Pain Relief (MD Recommended)


in this video I’m going to tell you
about four exercises that have undergone scientific studies and are recommended
by doctors to reduce low back pain if you haven’t been to our channel before
welcome I’m dr. Ellen Orlando Landrum I’m a Harvard and Cornell trained MD who
specializes in interventional pain regenerative medicine and
neuromodulation techniques are you suffering from pain is it affecting your
ability to be able to get around is it reducing the quality of your life would
you like to be able to do something about it
well live so I’m here to tell you that you have options and those options don’t
just include cortisone injections invasive surgery or harmful opioid
medications I’m here to tell you that you have options and treatments that
allow for you to be able to be empowered for you to reduce your pain and be able
to get back to leading the life that you deserve on this channel cutting edge
pain relief we explain those options so that anybody can understand if you value
this video and you think it’s of good quality but all means please hit the
like and subscribe button if there are things that you think we can improve but
all means please add that to the comments cuz we want to continue to get
better to serve patients and people for them to be able to get back to leading
their lives and doing the things that they really want to do so onto this
video the things that we’re gonna talk about today are going to be things that
involve exercises for low back pain and how to be able to get relief and as I
mentioned before we’re gonna talk about four exercises but before we get into
those exercises the things that we need to do is to know a little bit about
anatomy and that aspect of anatomy is going to include us looking at muscles
that provide postural stability postural stability muscles are going to be those
things that form the core and the trunk so when we look at muscles like that
are gonna be muscles like the abdominal muscles which are going to include the
rectus femoris the oblique muscles and then areas that are gonna be present in
the back and lower back musculature so things like the multifidus iliocostalis
the quadratus lumborum these are muscles that help keep the spine direct and
allow for our patients and people in general to be able to ambulate to move
and be able to do the things that you really want to be able to do without
having pain and/or problems with being able to have mobility then there are
muscles that are involved with active movement which some of those muscles
overlapped is you can easily be able to see the abdominal muscles like
director’s abdominis the aspects of the external oblique internal oblique and
transverse abdominis that sit on the front portion of the trunk and then
aspects that are in the back portion are gonna be things like the transitory the
iliocostalis latissimus dorsi piriformis gluteus medius Maximus minimus those
muscles are going to be muscles that are gonna be involved with active movement
so when we look towards exercise we need to look at those muscles that have both
relief for and strengthening of postural elements as well as those that have
components dealing with active movement so our first exercise is going to
include that of a supine bridge on the floor supine meaning that you’re laying
on your back and the bridge in the floor meaning you’re elevating your hips in
essence like a hip to us include it with this video will be all the scientific
studies that are mentioned for each of the four exercises the first comes from
the Journal of physiologic therapeutics science from 2015 which is a study that
looked at eight weeks of bridge exercises from patients that evaluated
it with an oscillatory disability index which is a measure of both pain and
function for a low back pain and one of the things that they found was at least
according to study it was the biggest problem for patients with chronic low
back pain was lumbar instability and instability
can be one of the biggest factors in inducing all kinds of pain and by
reducing that instability it was able to reduce pain and improve function so some
of the muscles the stability which are improved with the aspect of a bridge on
the floor includes director spin aim which is one of the deep muscles that
exists from kind of the aspect of the top push through the neck down to the
sacral hiatus or in between the glutes the muscles of the hip adduction which
allows for the legs and hips to be able to move outward the gluteus maximus and
hamstrings those muscles provide major elements of stability and when they’re
strengthened as well as being able to be able to put through postural restoration
it provides for improvement in pain as well as function the second exercise is
exercise that is the single leg fall out where the person lays on their back with
their knees in a bent position and they have one leg fall out to the side under
direct control the study that evaluated this particular exercise was the Journal
of back and musculoskeletal rehabilitation in 2015 and what they
found is that individuals that had nonspecific low back pain what that
means is patients that had diffuse or back pain it was present throughout
multiple different areas in the low back that frequently they had reduced hip
rotation and by improving and targeting muscles of the hip it fat was found to
have improved pain as well as function in the back as well as in the hip
through through using different strengthening exercises including this
one and so one of the most the different muscles of the hip are gonna include
muscles like the obturator internus and externus they’re piriformis the
quadratus femoris the gluteus maximus medius and minimus and the so ass and
Sartorius when those muscles are stretched stretched and strengthened
with this particular type of exercise it has long-standing sequelae and a good
way for improvement of back pain as well as function our third exercise is that
exercise is called a bird and so as you can kind of see in this
crawling baby it’s when you have the left arm up and the right arm right leg
out or oppositional II the right arm up and the left leg out and it works a
whole host of different muscles but the study that looked at this was the
Journal of exercise and rehabilitation and what it really found was that
effects pain control through deep muscle activation and there are numerous
muscles that are activated with the utilization of a bird dog there’s
abdominal anterior aspects of musculature
there’s posterior musculature that expands all the way from the neck down
into the elements of the hamstrings and so if we were to run through those
extensively they include the trapezius which is muscles of the upper back
supraspinatus infraspinatus subscapularis teres minor anterior and
medial deltoids which are parts of the shoulder serratus anterior latissimus
dorsi erector spinae which are going to be components of the mid and low back
directors abdominus the transversus abdominus which are gonna be parts of
the abdomen gluteus maximus medius and minimus which are going to be muscles
that sit within a gluteal portion sacral regions and elements of the hip and they
provide significant stabilization as well as active muscle improvement so
when that third exercise is put into place you can be able to see
considerable improvement in pastry’s patient’s posture as well as pain
control and our fourth exercise and final one is the one of lower trunk
rotation what it involves is the patient lying in a supine position and both legs
moving from one side to the other the study that looked at this was the
Journal of orthopedic and sports physical therapy and what they found
through our CTS randomized controlled trials were treatment programs that
focused on improved trunk most musculature through stabilization led to
significant improvements in both pain as well as disability and also measures of
quality of life so rotation musculature has two parts when
this primary one is a secondary the primary muscles are gonna be things like
the rectus abdominus transverse abdominis and obliques some muscles that
are present with an abdominal wall secondary are gonna be things like the
rhomboids deltoids glutes abductors quads and abductors and so these are
muscles that are present within the posterior chain as well as parts of the
shoulder to be able to give strength and stability so all of these muscles on
these four different exercises provide ability to be able to reduce pain so to
reiterate again they’re gonna be things like the aspect of the hip thrust
they’re gonna be that one single leg fall out it’s gonna be the bird dog and
it’s gonna be the lower trunk rotation that allows for appropriate significant
full evaluation of musculature that gives good pain relief and improvement
in quality and function if you find this video of value by all means please look
at our website cutting-edge integrative pain centers as well as subscribe to our
channel to get further information again check out our page that will give you a
newsletter that continues to give you further information and allows for
individuals to be able to take control of their lives eliminate their pain and
get back to doing the things that they want to do thank you so much and have a
great day

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