Best Exercise To Help With Back Pain and Your Core Muscles


is the best exercise to help with your back pain and your core muscles I’m a firm believer that the more exercise you can do all at the same time you get it done the more likely you are to do it if I gave you 20 exercises you wouldn’t do any of them about to give you one or two you’ll do them I had back pain I had it for many many many many years and when I speak about treating back pain I come from 23 years of experience of treating back pain but I also have experience with my own and I have favorites and this is one of my favorites because this was I found very beneficial for me but it’s also very beneficial for the patient so we’re talking about signing I were talking about back pain and we have the help of dr. Amy our physical therapist and she’s going to show us how to do the exercise why do we do this our goal is to help you eliminate your back pain so you never ever ever have to have back pain again because you can get rid of it so it never ever comes back I had it I had it every day my life I got rid of it and it hasn’t come back I can golf I can do Taekwondo so I do things and I don’t have any bank problems at all so that’s my goal for you I lived it and I also thought that it would never ever go away and it goes away we have a9 step process but a big part of the process is our education also about exercise movements and tips and we talked about some of those yesterday and I’m going to find what muscles are out of balance and correcting those muscles and we have a bigger component that we call a functional disk stabilization and through the functional disabled assertion is really what allows us to eliminate them was chronic and severe of all back pain so when we talk about what we’re talking about today there’s different levels of back pain there’s an introductory or simple back pain and then there’s progressively more complicated and then there’s really the most complex and the most complex back pain is really typically the result of having a surgery that’s failed khob failed back surgery syndrome and we can even solve those problems so from beginning of the spectrum to the end of this factor we can take it all full circle back to or the pain goes away so what are we talking about today we’re talking about the spine we’re talking about lower cross syndrome we talked about lower cross syndrome yesterday we’ve talked about lower press syndrome in the past we’re also talking about squats squats of the glutes if the glutes are weak you’re going to have a problem if your glutes are weak you’re going to have back pain it’s just inevitable it happens and statistically they know that the weaker the glutes the more back problems you have one of the future predictors of back pain is the ability to do a squat and to do a functional squat without a lot of problems so our goal is to get you squat everything you do throughout the day is the squat getting out of your chair getting out of your car getting up a bed walking is even a low-level squad it’s not a deep squat but it is this what so we’re talking about the spine we’re talking about pain that doesn’t go away we’re talking about the discs major causes a back pain from the discs are bulging discs herniated discs degenerate it’s the mostest spondylolisthesis we treat all those again there are different ends of the spectrum it’s beginning and there’s a really really really severe okay a lot of these exercises depending on where you’re at in spectrum you do the exercises of pain goes away doesn’t come back but very often if you get to a certain point in your beyond that threshold then very often you need what we call the functional disc stabilization which helps the disc heal but today we’re talking about lower cross syndrome lower cross syndrome is where the muscles go out of balance it formed it creates a cross or creates an X these muscles get weak and loose these muscles get doesn’t mean that necessarily stronger but they are tighter and very often when these muscles are weak these muscles do the work that these muscles cannot do so when you have really tight low back muscles and very often you have wheat boots but yesterday we talked about stretching the hip flexor which is this muscle right in here we stretch that yesterday we’ve talked about squats in the past today we’re talking about the wall squat or the balls walk where you put a back a ball against the back against the wall and then you do a squat and what it does is it creates some core stability so again we’re working with the glute okay this guy’s looking this way if these muscles are weak we got to strengthen these muscles these the glutes and the way you do that is through the work of the squat pretty straightforward we’ve talked about lower crust syndrome very very very important you understand lower cross because if you have it you got to get rid of it and there’s a very scientific specific way to get rid of it so whoops benefits of the squats builds muscles we all want to have bigger muscles makes real-life activities in as easier walking all the things you do getting in and out of a chair if there was one exercise if you told me pick one exercise I would pick an exercise that strengthens your glutes I would forget about all the other ones stomach is important but if your glutes are not functioning everyday activities get more complicated I have favorites this is one of them I know I keep saying that but it’s the truth squats doesn’t have to be complicated if you do squats and maybe do abdominal bracing and a little bit of the micro break which we talked about the other day to day those three things you’re golden this is not a diagnosis and this is no treatment is that my disclaimer all right make sure life activities easier burn fat it’s always very important to maintain mobility and balance they know that another predictor of pain future predictors of back pain is lack of mobility and lack of balance so if you’re not mobile and you’re not thanks to the lighting by the way and you’re not balanced you’re going to have some back problems prevents injuries which is super super super important tones your back side which is your glutes your abs your entire body and because we’re working with the gym ball you put the gym ball here and you’re kind of lean against it it kind of creates a slightly unstable environment and that instability causes all these muscles to start to contract and the contraction of these muscles is what starts to create the core this is your core right here let’s all around forms a circle you create pork pretty strong record stability here in your back and that’s what we need functional disc stabilization what we do is create stability when you are unstable for too long the back pain continues to get worse our goal is to make you stable when you are stable you feel better and the pain goes away it’s that simple follow it’s not simple it helps do what trim your waist that’s important so this is the gym ball I was going to get one today and we didn’t get one but that’s what the gym ball looks like the whole idea is that support your lower back so squats come in phases and this you might find this one a little bit easier okay the squat we did before was just a stand up squat those are a little bit harder because now you have a ball that’s sort of giving you some support even though you have to work your core it’s a little bit easier so works the harder to reach muscles in your core which is super super important helps with your posture we talk about all those things and really helps with their bounce now here’s dr. Amy and she is going to show us the wall squat looks like this so put the ball behind your back up against the wall back here and you kind of put the ball right here in the small of your back which is because it gives you a little support on your spine you don’t want to push real hard this will mean up against it and when you’re in this position right here the ball against your spine against the wall and you have as you start to slow slowly go down you want to make sure you’re digging your heels into the ground when you dig your heels and that really activates the muscles so ever sort of go through a little bit of a squat and she’s getting lined up there all behind the back and she’s going to squat down one side of you here in the second of dr. aim your physical therapist squatting down and she’s talking to lot there it is right there okay so she’s going down what we call 9090 okay ninety 90 is a little bit deep if you can’t do it you just go down a little bit start simple start simple and you go down you can see the gym balls they’re pushing up against the back you’re not going to force again so you’re just going to kind of go up and down gives you a little bit more help that way down and back up just like that ok that’s the wall squat so what you want to do is you want to put the ball and then start slowly go down come back up and you don’t want to go too deep if you have pain when you do this you stop also if you have pain you need to go see a doctor that’s my just one or twice okay so that’s the wall squat that’s what it looks like you start maybe with 10 if you can do 10 do 10 and then you can do more you add more you want to get up to about 30 this is the wall squat strengthens the glutes it’s good for the lower cross syndrome okay start today start today so when I was looking for pictures of wall squats I came up with this guy here okay he’s physically standing on a gym ball doing the squat it looks like he’s probably got at least 145 on each side so he’s looking at about 135 pound squad which is not a lot of money a lot of money a lot of not a lot of weight but this is a really bad idea there’s absolutely no reason to do this I’m not sure why he’s doing this I would say if you’re going to be in the circus this is a good idea but there is no other reason to do this ever you know why because gym balls pop don’t care what they tell you even the gym ball manufacturers now let’s not they won’t want a pop hey pop a lot I’ve seen a pop I’ve had a pop just for the record okay GM bald spot don’t do it Cody and Prentiss treat a video your man location my so just don’t do all right there’s really no need I’m not endorsing this and I think it’s a terrible idea and how they wouldn’t be in my gym okay so if you have a back problem it’s not going away it’s the disc we treat the disc we have a process called functional disc stabilization and that stabilization process starts to eliminate the problem in the disc again we’ve talked about the spectrum there’s sort of simple back pain and there’s very very very complicated back you know Cody if you’re gonna keep laughing I would get a new camera man so depending on where you’re at the spectrum again these exercises are very good for the beginning but toward the end if you have sort of really complicated disc problems then you need our treatment we have the ability to solve the problem in the disc this took longer than I thought of intake so if you have back pain and you know somebody that has back pain because thirty percent of the population has back pain and ten to fifteen percent in any given moment has back pain that will not go away ever called chronic back pain on the rise we’ve talked about that epidemic share this information with them share with the exercises the exercises get people going in the right direction super important to start going in the right direction like our facebook page and I want you to subscribe to our YouTube channel we have all these videos in a lot of different locations but it’s easiest to find them on youtube because we have them all on there probably 4-500 and then follow us on Instagram and Twitter I know that lately we’ve had a lot of people following us on Twitter so we’re very well that’s it today is Thursday tomorrow we might do one functional dis stabilization but somebody else wanted one on what causes back pain so depending on where we’re at tomorrow because I think I have to go to all their clinic but we’ll get her done that’s it and Cody who giggled through the entire video that’s not true

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