The #1 Back Pain and Sciatica Exercise For Relief and Prevention

The #1 Back Pain and Sciatica Exercise For Relief and Prevention


this is the number one back pain exercise was really about this one’s more advanced and may even be better better than the best. don’t want to make it too complicated this one’s called bird dog not sure why they called that but it has something to do with the dog pointing tried to look it up Cody told me nobody cares why do we do this we do this because doctors don’t have to report outcomes but also we do this to give you the tools to live your life pain-free and the goal is for you to live your life pain-free in our clinics we have a 12-step process to eliminating our patients back pain and we’ve been doing this for 23 years we have a lot of experience and one of the really important steps is the corrective exercise so today you’re getting one of our corrective exercises and this was really good for a lot of different conditions we’ve talked about how some are good for herniated disc and someone maybe not so good for herniated discs the double knee rotation we talk about that not being so good but maybe sphinx being good for some people double need to chest and I want to confuse you but this exercise is kind of good for everybody it’s one of the few exercises if you do it right it’s good for everybody and there’s a trick to doing it right and it’s all about balance so there are different reasons that you have back pain bulging disc herniated disc degenerate disc stenosis spondylolisthesis those are the main ones and again we talked about the other day maybe some are better than others but in this for bird dog this is kind of good for everybody so it doesn’t matter what your condition is you can do this one without having to be too worried about it although this is not a diagnosis nor is this a treatment if you have a problem you need to see a doctor that’s my disclaimer ok so what does the bird dog do we also call this quadruped well builds muscles in the whole spine and its really good for the core so again typically if you have low back pain it’s one of these little discs here that’s caused you some trouble sometimes it’s the bone gets a little bit broken they call that the spondylolisthesis those are more advanced and maybe a little bit more complicated but 99% of you have a problem in this area with the the discs ok if the pain is not going away typically so we want to work all the muscles of the core we’ve talked about this a lot the core is very important the core is a little muscles in the back and all the way around to the front to your six-pack that’s the rectus abdominis so you want to get all these muscles working together but you want to make sure they’re all strong so this exercise is good for this the bird dog will do this so we strengthen the spine strengthen the core lowers your risk of back pain this is really a good prevention exercise like squats are really good prevention exercise bounds is really good but this is really good for what we call the multifidus muscle strengthening the mart infamous muscles really good for stenosis as well, stenosis is that narrowing the open strengthening the glutes somebody that want my patients the day two stories one is the patient didn’t know what the glutes were that happens ok the glutes are this muscle right here it’s your muscle in the back is your name i can use rise is your glutes I’m sorry it’s been a long day but really here’s the key to this this is the key i want this is the most important part of this video is the moat multifidus muscle the multifidus muscle is responsible for keeping your spine in the stable position also what we call neutral neutral it’s real small muscles on the back why is this important this is important because very often you have an injury within the first week of the injury the multifidus muscle this muscle right here starts to physically get smaller it’s called atrophy and that muscle will get smaller by twenty-five percent the first week of injury and the longer this problem goes on it can develop up to a 60-percent atrophy a big problem we had a patient come in the other day and we did an MRI which is one of those found at her multifidus had decreased by over sixty percent ok these little muscle should have background and everything above it it was l5 s1 everything above it was fine so these muscles are super super important in this exercise the bird dog is very specific for these muscles it does it does your core whats your core spine here these muscles actually do all the way up your spine to your shoulder it will also get the multifidus and quadratus lumborum these are all the muscles were back the back all these muscles right here also get the rectus muscles in the front with your six-pack you might not have six pack and you do the bird dog but if you do along with you will that’s not the goal the goal of stability the goal is always stability it’s this muscle right here so what we know when you have an injury these little muscles that hold everything together start to turn off neurologically we’ve talked a little bit about reciprocal inhibition but what happens is the joints start to slowly neurologically turn off these muscles when you inject cortisone into these joints which is where they inject cortisone when you’re having a cortisone injection it turns the muscle off one of the side effects of cortisone there’s a lot of them but one of them is you turn off the multifidus this is super super super report so what does it look like it’s not complicated it really is not a complicated exercise ok here’s dr. Amy she’s our physical therapist doctor of physical therapy so what you do is your hands and your knees and what you’re gonna do is you’re slowly lift up one leg and you’re going to slowly lift one arm and won’t necessarily do it this dip at the same time so we’ll get a side view here so you can see what it looks like want to show you do one leg at a time and you want to do 20 reps and 10 on each leg like so here it looks like you’re going to start by doing one leg okay and then you do you put it back down and then you do the other leg again what we’re doing we’re going to all these muscles here and you don’t want your spine be all twisting like this you want to go slow or you can maintain some control the one thing about the multifidus if it’s really weak it’s hard to maintain control so you want to maintain control if you do any exercise you want to maintain control so you do one life okay now this is more events she’s doing one-armed so technically the way you would start is you can start just by both your knees and in both your hands and you lift up one arm and you put that back down and lift up one leg and put that back down and when you get more advanced you do both and she’s technically it’s hard to see but she’s doing her right arm and her left leg ok so it’s opposite of what does that do ok it helps you sort of maintain stability in this area one of the key components of function 10 times both legs to do 20 reps a day now a more advanced one and i recommend this one is where you do the same side the right arm and the right leg the same side and then you switch sides you did because what that does is forcing the leader one side and it’s maybe it’s very advanced ok when you do an exercise it’s important that you start at a level that you can maintain and then you progress and add more instability or more difficulty as you progress so this progression of exercises this is called the quadruped but also called the bird dog so I hope you make it too confusing sometimes I make this a little longer i know you just kind of like the shorter ones but we will get too that so what we do we fix the disc you’re not getting better you come see us we make it better this is what we do we make it better we solve major major major problems here’s what I want you to do we have a lot of videos for exercises for tips for stretches about the anatomy i want you to share these videos with your friends and your family your co-workers and your enemies don’t care and I want you to like our Facebook page and more importantly all these videos it’s hard to find all these videos if you go to different locations but they’re all in youtube so if you google Illinois back Institute that’s where you google youtube inside search inside YouTube for the lower back so you can find it but you subscribe between us and you want to anytime so we’re here for you were here to solve problems today the burnt down figure out why they’re called burdock for next time if anybody cares because he doesn’t that’s it I’ll out today’s Thursday gotta get all EDS playing basketball don’t tell me the score because i’m going to vote and we’re not have a good night and if you are on you do I want you to watch a video but i’m also put a link right here to subscribe some of you have not subscribed to be right here doesn’t matter

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