Exercises For Lower Back Pain.

Exercises For Lower Back Pain.


[Music] hi guys hope you’re well poor posture is no longer the exception it is now the norm in society and if you look around if you look at pictures that say if your parents are grandparents or great-grandparents and contrast it with pictures of people today you’ll see just a massive difference in terms of structure but did you also know that poor posture is a leading cause of back pain so this is what I do I give five simple steps to all my patients and I’m going to share these with you today that almost always do to the trick but before I start the video if you could do us a favor we’re trying to get 20 likes on this video and we really appreciate your help and if you haven’t subscribed please subscribe down below thank you along with the video I know it’s easy to forget about your posture when you’re at work sitting behind your computer engrossed at work or sitting behind the wheels of your car yet slowly but surely if you don’t take steps to lengthen and strengthen your spine eventually what happens is your shoulders begin to hunched forward and you become a more rounded position and eventually over time you develop this complacent pattern and you lose the ability to stand straight and tall again so when you take on board these tips I’m about to give you I just want you to remember a few things remember that mastery comes through repetition you remember the movie Karate Kid wax on wax off another thing is none of these things are hard they’re very easy to do they’re easy but they’re not simple okay and what I mean by that is you have to implement these into your lifestyle and you have to keep out these things and it ultimately they will become second nature for you okay here we go we’re gonna start with the first one I could talk all day about sitting I’ve written a book on sitting I’ve done tons of videos and talks on this in fact I’m gonna link the sitting video above but the main thing is if we have to talk about the elephant the room of sitting and if you want to get just one thing right get the main thing right make sure every time you sit your hips are always above your knees what this does is set your spine back in a natural s-curve and it engages the core muscles it takes the stress away from your spine your discs and puts it back onto these foundation muscles your core muscles sitting is an independent risk factor for not only just poor posture but back pain as well so it is imperative that you engage in intermittent movement throughout your day make it a point to interrupt your sitting at least every 15 minutes which equates to 35 times a day now remember these can’t all be done at once they have to be spread throughout the day and alternatively if you really want to hit it out of the park so to speak you can incorporate my own personal foundational exercises that are in my book two things about standing when you’re standing you always want to make sure your knees are slightly bent now I I don’t mean walking around like you’re a gorilla or something like that just bent enough that you feel that your muscles are engaging what this does is puts the stress or load into your hips and your leg muscles and away from your delicate discs and joints of your spine and so what you’re doing is you’re trading your think about your hips does that big tree shock and your spine is a toothpick you’re putting all that stress right into the tree trunk and keeping it away from your spine your spine should be loose and flat flexible your hips should be rock-solid and that should be taken to load okay the other thing is when you’re walking around make sure your hands are externally rotated and what this does is open like your palms facing up what this does is it opens the shoulders up it squares your shoulders up and it improves your breathing and it pulls up on the pelvic floor muscles don’t worry nobody’s paying attention just do it and over time you’re going to develop a great pattern and lastly if you’re looking for my advice on a simple exercise you can do our simple stretch you can do throughout the day is a simple yoga posture you look this one up it’s called the warrior and a warrior is a really good one because it stretches out this shoulder it opens up the hip flexors and pulls up on the the pelvic floor muscles it’s a wonderful way to stretch your spine throughout the day I know these tips will help they’ve helped countless of people throughout the years of my practice the only thing is you just need to implement them keep Adam stick with them they’ll become second nature I hope you like this video and we will talk to you real soon thank you

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