Safe Ab & Hip Exercises with Low Back Pain & Sciatica

Safe Ab & Hip Exercises with Low Back Pain & Sciatica

♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the Internet ♪
(techno music) – Hi folks, I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – And we are the most
famous physical therapists on the Internet.
(hands clapping) – In our opinion of course, Bob. – Today Brad, we’re gonna talk about safe ab and hip exercises with
low back pain and sciatica, and this is very crucial
because you don’t wanna stop working out because you have back pain. In fact, some of these
could help your back pain and strengthen your core. – If you do ’em properly.
– If you do ’em properly. – And that’s what we’re gonna explain– – Go over today.
– There you go. – By the way if you’re new to our channel, please take a second to subscribe to us. We provide videos on how to stay healthy, fit, pain-free, and we upload every day, and yes sir, yes siree Bob, you’re gonna wanna join
us on our social media and our website because we’re always
giving something away. Go to the giveaway section on bobandbrad, or go to Facebook BobandBrad, and it’ll be pinned to
the top of the page. You want a shorter version of us, you’re tired of us rambling on. Go to Instagram and Twitter. We do a 60-second version
of our show every day. – There you go. – All right Brad, you gonna go to work? – Oh yeah, that’s right, I’ll be back. So this is a nice topic for me
’cause with spondylolisthesis which is a chronic, often
times a chronic back pain– – So one of the vertebrae
shifted forward on the other one. – Right, and you can have
sicatica associated with it, back pain with it, which
I’ve been dealing with for about eight, nine years now. – You have done a tremendous
job with it, Brad. I mean, seriously, for how active you are and what you still do with the amount of back injury you have, it really (clapping) to be applauded. – Well thank you Bob, but it’s been homework.
– Yeah, it’s been homework. You worked hard on it, and you’ve strengthened your core. – Right, exactly, and I do
what we’re gonna talk about, so should we get to it? – Well the other thing, you
wanna strengthen the hips also because you prefer a lot
of stress to go through the hips and not the back – Right.
– When you’re lifting, so you want hips to be strong, too. – And they all work together.
– They all work together. – The number one rule is any
of these exercises we show you, if they create pain,
whether it’s in the low back or down the leg, the sciatica pain, you want to not do that one.
– Yes, absolutely stop. – So we’re going through about seven or eight exercises here, so you only may find four or five of ’em or two or three that
you can do without pain. – And we’ll show you
adjustments you can try to see if you can do it without pain. – Absolutely, so shall we get on with it? – Yeah, let’s start with the first one. – Number one. Now this is, this is one I do. I used to do it more; I’m
down to three days a week. Not this first part, but you may, you wanna get your back, you see how I’m moving my back right here? – [Bob] Yeah, he’s making more
of an arch or less of an arch underneath the back. – And you’re gonna put it in a location that feels no pain or a
minimal amount of pain, then you’re gonna tighten
up your stomach muscles, and you can start out with
just one knee to the chest, and with all these, we’re
gonna shoot for 10 repetitions. I’m not gonna do ’em here
because we wanna get on with it. So if one knee to the chest is too easy, then you’re gonna go two knees. Now we’re not gonna grab
the knee and pull up tight or do it any of this. We’re just gonna tighten up, adjust the back so it’s pain free, tighten up the core,
and lift till our knees are up towards the ceiling. – [Bob] Now some people will
actually take their hands and put it underneath their back, Brad. – Yep, right here. – [Bob] Or even underneath
their back themself in order to give it a little more support. – Yep, whichever way makes
the back feel better. Now, if you have a ball, a ball does come in handy
for some of these exercises as there’s no way around it, and it can be very helpful. They’re not that expensive. If you got back pain and
it helps, it’s worth it. This is what I do. It keeps my back in neutral, works my core very well, and this is one of my mainstays.
– Yeah this is one of your staples, isn’t it Brad?
– Yep. – You’ve been doing this for a long time. – Yep, years, and I do 50 of ’em. Starting out with 10 is a good number. Okay, let’s go to the next one. – [Bob] Now you need
pretty good hip flexibility for that alone. I mean, you need to be able to abduct your hips pretty good I mean. – A little key if you do this. It’s a lot easier if
you don’t have pants on, but shoes help because the
rubber part of the shoe grabs into the ball right there, and there’s some little tricks
that you do have to learn. Don’t get too big if a ball ’cause then it’s hard to grab a hold of.
– Exactly. – All right, so the next one, and this is a straightforward one. I put my hands across like this, knees up, and I just bring my head
and my shoulder blades off the floor.
– Yep, straight up. – So I’m not doing this. We wanna go up like this, then down, and that’ll help keep that– Again, adjust the back so it feels good. Tighten the core, that
goes with all of these, and work it like that. – With this one too Brad, if it hurts, you may try to
adjust your back a little bit. You could also put your hands underneath your back on this one, too. A little harder, and
just bring your head up, straight up again. Yep, just like that, and that’s maybe more for a beginner. – Right, or if depending on the degree your back is irritated at the time. Okay, good, what do we got next, Bob? – Next we got opposite knee and elbow. – Right, and this is one of my cores. I’ll go like this, knees up, and again, make the adjustments with
your back, tighten your core. Bring your right elbow to your left knee, and you don’t have to touch,
but if you go that direction, all’s we’re doing is getting
some of the oblique muscles. – [Bob] But look again
how he’s keeping his back really pretty straight.
– As straight as I can. I’m thinking about it. – [Bob] We don’t wanna
have the curled back, the curled low back on this. – I’m not going way up like this. – [Bob] And again, you have a problem, and this feels okay for you. – I use the ball, and this is how I do it. I go like this, pick up the ball. Don’t expect to do this right away ’cause holding the ball and doing these takes a little bit, but you just start out
with baby exercises, and this one really, it
just feels good on my back all the way around. I don’t have any problems with it at all. – [Bob] Then someone with sciatica, that could be a problem. – Yep, exactly, so that’s
the question mark one. – [Bob] Yeah, stop immediately
if it starts causing pain down your leg or if you
feel pain down your leg afterwards, right afterwards. – And then of course, you’re
not gonna hop up like that. If you’re down here,
you gotta think about– – Rolling to your side.
– Yep, rolling to your side. Keeping a neutral back. – [Bob] Tightening up your stomach maybe – Yep, furniture next to it, and it all depends on how
bad your back is, of course. It could be if it’s so bad, you may not be able to do these. All right, hips. – Get some hip strengthening. – Ahh, hip, we’ll work the gluteus. So in this position, we’re gonna find the comfortable position. Fully arched or up, usually times it’ll be in
between there somewhere. Tighten up your core, and
we’re gonna do hip extension at about this speed. – [Bob] What’s nice about this one, you’re actually getting
some back strengthening with this, too.
– Oh yeah, yep. – [Bob] So you’re getting
kind of a double benefit, and again, if you are
hurting, readjust the spine, and also tighten up your abdomen and see if any of those take away the pain. – Sometimes, you just go to the ball and do it with a ball, and that takes a lot of
stress off of your back. – [Bob] This takes a lot of
stress off the back, absolutely. – And it is a little bit cheating, but you’re doing it for a good reason, to protect your spine, get exercise while that back heals up. – [Bob] Now interestingly enough, your glutes, butt muscles
actually kinda become deactivated with back pain quite often. – Sure. – And so we need to reactivate them, and that’s a great one for that. – Exactly, now the next one’s sideline. If we’re talking about hips, it’s nice to keep the hip abductors strong to stabilize your spine,
particularly when walking. The first one I’m gonna
show is hip abduction, so sideline, and here you may have to make some little adjustments so
that you’re comfortable, so forward and backwards, and
if you’re not comfortable, just don’t do this one. And we’re just gonna go
up and down like this. – And generally what’s gonna
make you more uncomfortable is if you go more back like this ’cause now you’re getting
a little twist in the back while you’re doing this, so you wanna be really
generally straight up and down. – Right, and the tendency
is to kinda kick forward and bring your toe up like that. We don’t want that, we
wanna keep it straight in line with your body. – [Bob] Toe pointing straight forward. – Yep, even a little bit
down may help with it. You’ll feel that hip
abductor working well. There’s another way to do
this, but while I’m down here, I’m gonna show you the clamshell. This is a nice one, it’s easier. It’d be nice to have a pillow, Bob. Don’t worry about it.
– I was looking! – No, don’t worry.
– There’s no pillow here. – [Bob] I looked before, oh wait, here, I’ll give you the have a nice day or have a good day pillow.
– Oh good, thanks. So it’s simply the clamshell. It’s not real aggressive,
but I can tell you– – [Bob] This is a great
one because it’s gonna– – It’s harder than it looks. – [Bob] Yeah, it’s gonna work the glutes and the hip abductors, and this is a fantastic one to do – Right.
– For back pain. – Now I did mention there’s another option for the hip abduction,
and if you have the ball, you can try this. Now if you’re not used to the ball, this is pretty wobbly, so you have to have
something to hold on to, a chair, a wall in front of you. I feel comfortable on the
ball ’cause I use it a lot, and then you go like this,
and this supports the back. Again, tighten up the core, get things in that neutral,
pain free position, and then do your exercise, and then naturally get
off the ball slowly. Go to the other side. – Yeah again, great
exercises if you can do them because they’re gonna
help you in the long run do things correctly
like when you’re working and doing something, you
wanna keep your back straight and you wanna put the stress on the hips. – Yeah, if you have an injury, the worst thing you
wanna do is just lay down and let it try to heal without activity. – Nope, you gotta keep moving. You gotta get walking, too. Remember, Brad and I can
fix just about anything. – Except for
– A broken heart. – There you go.
– But we’re working on it. There we go. (techno music)

51 comments on “Safe Ab & Hip Exercises with Low Back Pain & Sciatica

  1. Liz Cortez Post author

    It's like you can read my mind. I love that I am subscribed to your channel, and I get consistant updates. Yall are the best!!

  2. Peggy Ford Post author

    Walking causes me back pain. I can push the lawn mower and walk a short time. What can I do to stand and walk without pain? Also, after walking my knees swell and are painful too. The surgeon said my knees are rubbing bone against bone. I hope you will make a video to address these things. I don’t want to have surgery. I want an alternative.

  3. Akash Jain Post author

    Hello sir…
    I am handicapped boy my operation have done before 2 year in spinal cord but now I have to much tightness on my right leg & while walking I can't able to walk with my heel sir & I can't walk without stick so please sir make 1 video for my solution sir plzzz.

  4. chrissie hopkins Post author

    Yep, you guys seem to read my mind. I have had a double hip replacement when I was younger and before then, I had an impact injury on the sacral part of my spine which caused degenerative arthritis. I need to know what is a safe exercise to do. Help please!

  5. Kevin Heard Post author

    I am new to the whole picture, but have found this video to be very helpful. Thank you so much for the knowledge. I will admit that $1000 for a twin mattress is outside of my financial means; but I find your videos to be sincerely helpful. Thanks again.

  6. Donna Patton Post author

    ??? I had a failed back surgery that left me permanently disabled. I have to use a walker but can only go short distances in the house. Im fused from T9 down to L4 with rods and screws and have permanent nerve damage. My core and hips are very weak and my legs and hip flexors are extremely tight. What exercises can I do sitting , laying down or for a short time standing. Thank you for any help. You guys are great.???

  7. Sheryl Crowe Post author

    I can't thank you both enough. I recently had knee replacement surgery…had an excellent surgery recovery and pt team that got me back stronger than ever! However when I was finished my knee felt great but my opposite hip was in excruciating pain – thought "Crap…now I need a new hip" – turns out NOT! Started on some of your super easy hip strengthening exercises and – holy cow Batman…no pain!!! I keep standing up expecting it to hurt…and it doesn't it's the most wonderful strange feeling. I'm 57 and been fighting these aches and pains since I was 16 (motorcycle accident destroyed my knee)
    Thank you again!!! You guys are the best!!??

  8. Adrian Medina Post author

    I had a l4,l5,s1 fusion and the surgery failed, the more i move the more pain I get,it's been about 5 1/2 years what would you recommend, no matter how strong you are it will make you cry it's really painful, but thanks for the videos.

  9. Rozalia Serman Post author

    Hi ! Has anywone here felt pain only in the low part of the leg ? I have pain on my back and on the low half of the right calf , but I never had pain between knee and hips, only in low back and low leg. I m not sure if it is o disk problem or something else.

  10. Looking Pastthepain Post author

    I recommend you all the time on Facebook.
    I dont do alot of floor exercises. I do alot of standing core excercises.
    I actually do partial squats with standing with the back of my legs against the couch. Almost sitting, but not quite. As I stand back up I raise my arms over my head.
    I have vertigo and sciatica and I'm 50.
    I definitely modify my excercises. Lol

  11. Catherine Townsend Post author

    Thanks to both of you for taking your time to show us how to take care of ourselves. Certainly appreciated

  12. Sarah Russie Post author

    So, I think you may need a pillow to support your neck for these. I have neck problems and the doc said to keep a pillow under my neck for most laying down exercises.

  13. Patrice Kilham Post author

    Your wall stretch – ( Opposite arm and leg pulsed to the rear) from a week ago for posture has helped rid me of all my sciatica pain. I am sold on it as I can do it ANYWHERE and it's quick and easy !

  14. Trevor Van Tiel Post author

    Thank you gents! You guys are amazing. 2 years pain free because of your channel. Best channel on you tube. Glad your feeling better Brad.

  15. Adriana Diaz Post author

    Hi Guys, Had a stroke last year October, had an accident on the job broke left angle year 2000 also I have artistic on my back, neck and right hand fingers. The stroke I had was a mild stroke, thank God I cook, clean wash clothes. Is there an exercise I can do without hurting myself. I do some exercise your have.

  16. obiwan Zhou Post author

    Dear BB, I have a question:Why some other physical therapist (like jeff Ca.) said the knee to chest strech is very bad for bugle disc?
    it so confuse, i watch some P.T recommend this excersie.

  17. George Witkowski Post author

    Being a new grad at my first job as a PTA I absolutely love your channel. So many ideas to incorporate. Thank you!

  18. julie kane Post author

    I believe that if your back is bothering you then the clamshell is not t good for you. I put a band around my legs and do the exercise this way.


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