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These exercises are really good for combating hypolordosis and posterior pelvic tilt.
Most people that get recurrent (nontraumatic) disc bulges or herniated disc symptoms will have a hypolordosis or posterior pelvic tilt (usually both).
By working on these simple exercises that we prescribe patients, you will be able to help protect and strengthen your back muscles effectively.
1) Low back activation exercises (standing)
2) Postural activation exercises (lying down)
3) Lower back gentle Lordotic stretch (2-3 minutes)
4) "Lazy stretching" of the hamstring muscle group ( 2-5 mins per leg)
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When you are suffering from lower back pain symptoms due to a slipped disc or a bulging disc, it can be very painful and limiting. With the use of osteopathic treatment for lower back pain and chiropractic treatment for lower back pain along side rehab exercises for lower back pain you can begin to get better. Lower back rehab exercises can help strengthen the lower back and support your recovery process, hamstring stretches, posture exercises and core exercises can all benefit the condition.
#LowerBackRehab #ExercisesForLowerBackPain #LowerBackExercises
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https://www.youtube.com/watch?v=ZQJihW7NO10
How To Get Around Daily With Back Pain? Reduce Back Pain During Daily Tasks.
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Thank you for joining us for today’s livestream where we talked about how to get around daily with back pain - how you can reduce back pain during daily tasks. Hopefully this is going to be helpful for you to be able to manage your back pain better, as well as how to manage things when you’re going through your recovery so that you don’t relapse.
These daily tasks can be anything from long drives, gardening or putting your children in the car. We’re going to go through 3 principles to bear in mind:
Recognising The Strain On Your Back
Recognise that there are activities that put a great deal of strain on your back, just when weight bearing when standing up. Doing the gardening or lifting your shopping bags is much more strenuous on your back.
Try To Do The Activity Safely
You can do this through maintaining your natural lordosis. We demonstrate this in the video just to be clear but we’re making sure to not round the spine in the lower back.
Engage your core during the activity as this helps to protect your back.
Use your knees and hips to get down on the ground if it’s gardening you’re looking to do, or to unload shopping from bags.
Square yourself to the task as much as possible, don’t twist when you’re bending down as this can cause a relapse, turn around fully to do those things.
Know your limits in terms of time or strain. If you are in the early stages of recovery, don’t try and take all the shopping bags from the car at once. Go back a couple of times and make the extra trips. If you want to do the gardening and you know you want to do it during the day, don’t do it all in one go but just split it throughout the day.
You all have access to the free Phase 1 area of our Back In Shape. If you’ve had a busy day and you’ve done more than you probably should have done - do the entire Phase 1 protocol as this will help ease that strain on your back. Adding in extra towel and ice combinations over the next few hours if you have done something very strenuous, that should help.
Examples In Practice:
If you’re gardening, take a chair outside to put things on to help you. If you find it uncomfortable to get down on your knees, you can get knee pads to help with this. You are going to get a little bit of bend but do these tips as much as you can.
If you’re putting your kids in the car-seat, choose car parking spaces that give yo
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https://www.youtube.com/watch?v=yvJFYKURhOI
Posterior Pelvic Tilt And How It Will Impact Your Lower Back Pain
?️ Back In Shape Podcast Episode 5:
What is posterior pelvic tilt and how does it relate to back pain? To understand this, it is helpful to first identify the normal position of the pelvis as well as what we mean when we’re referring to pelvic tilt. From there we can fully appreciate the implications this will have on the lumbar spine especially if we’re suffering with lower back pain or sciatica.
Find out all you need to know about posterior pelvic tilt and it's role in your lower back pain in today's episode.
Check out the latest issue of our newsletter where with helpful tips & much more:
?️Issue 5: Posterior Pelvic Tilt And Lower Back Pain
https://backinshapeprogram.com/2022/07/posterior-pelvic-tilt-lower-back-pain/
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? https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
?️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o?
?️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
?️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #Podcast
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https://www.youtube.com/watch?v=LAcqRt57V7A
Correct Posture For Squatting With Back Pain
For the full article click here: https://backinshapeprogram.com/2021/12/correct-posture-for-squatting-with-back-pain/
0:00 Chapters
1:38 Ankle Positioning
3:50 Knee Positioning
6:15 Hip Positioning
7:45 Lower Back Positioning
9:45 Upper Back Positioning
10:45 Head & Neck Positioning
12:20 Correct Depth
Squats are such a vital movement to master when it comes to back pain. The squat is a movement that no one can avoid on a daily basis. We all have to squat. The problem is that many of us have insufficient leg strength and less than adequate range of motion. Typical errors include rounding the lower back, folding forwards of the torso, buckling of the knees and rolling in of the ankles. This happens even before you get lower back pain.
These poor movement habits are frequently present long before you suffer from a back injury. Following the back pain episode, the above errors provide a major obstacle to recovery.
If every day life demands that you partake in an activity that you are unwittingly performing in an extremely ineffective manner it becomes easy to see why this can provide a serious road block when it comes to recovering from lower back pain.
Being honest with yourself about your own competence with this foundational movement is the first essential step.
There’s no avoiding it!
We find so many have a serious lack of ability when it comes to squatting even to the depth of a common, relatively high dining chair, but we have good news.
Practice makes perfect, and if you take the time to cover the areas in this video, work on your technique diligently, you’ll find that you are able to master this movement and steadily increase your ability to move your own bodyweight around much more effectively.
Without creating trouble for your lower back.
In fact, quite to the contrary. If you can master the squat and steadily add resistance or weight to your practice you’ll find you can seriously improve the overall resilience of your lower back, hips, knees and ankles in general!
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#BackInShape #BackPain #SquatsAndBackPain
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?️ The Best Treatment For Lower Back Pain
When it comes to treatment for lower back pain there are more options than we can count . They all offer a specific "mechanism of action" to help your low back pain in some way. Some are naturally more effective and all encompassing than others. If we break down the specific characteristics of back injuries first, we can come up with some specific areas that a treatment would need to address in order to consider the treatment truly thorough.
Once we identify the 4 characteristics that are common to all back injuries, regardless of the diagnosis, we can evaluate how the chosen treatments target these areas compared to other options available.
Understanding this will help you seek out the best treatment for lower back pain, you'll also appreciated how you cannot do without 2 additional areas that make back pain treatments work long term.
Check out the full release below:
?️ Issue 41 - The Best Treatment For Lower Back Pain
? https://backinshapeprogram.com/2023/04/best-treatment-for-lower-back-pain/
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? https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
?️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
?️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
?️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #Podcast
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https://www.youtube.com/watch?v=1HHzpPH-07I
? *Poor Gut Health & Lower Back Pain:* The Surprising Connection ?? We explored the one thing you're probably missing that's linking the two issues.
? *Need Help With Your Back Pain?* Check this full video out now "Fixing Back Pain Master Class" https://www.youtube.com/watch?v=QIYFt7qQbJw
? *Resources:*
? https://backinshapeprogram.com/2024/05/gut-inflammation-lower-back-pain-the-missing-link/
https://youtu.be/81f69qfkgo0
https://youtu.be/aqcvEh7hVGY?si=XO69fw9CK-y768Pn
? Ever wondered why gut health issues like Crohn's Disease or IBS worsen your lower back pain? Today, we explore a vital but often overlooked link between your digestive system's health and your back discomfort.
? *Key Insights:*
The majority of lower back pain originates from the lower lumbar spine, particularly at the L4-L5 and L5-S1 segments, influenced by modern lifestyle habits.
Symptoms can vary from aching in the lower back to sciatica, affecting leg sensations due to nerve compression.
Common movements like pelvic tucks or yoga poses can unintentionally aggravate these conditions by flattening the natural curve of the lumbar spine.
? *Why Gut Health Matters:*
Gut flare-ups often lead to postures that exacerbate back pain, like curling over in discomfort or frequent trips to the bathroom, which replicate harmful spinal movements.
Those with chronic gut issues may find that these episodes intensify the mechanics that lead to back pain.
? *Managing the Link:*
Understanding this connection is crucial for managing both gut health and back pain effectively.
Appropriate rehabilitation and mindful management of gut symptoms can mitigate the impact on the back, helping in longer-term recovery and comfort.
? *Take Action:* Being aware of how gut health affects your back can guide more effective treatment and lifestyle adjustments. Remember, managing one can help alleviate the other.
? For more tips and detailed guidance on handling back pain with gut health issues, check out our resources or join our comprehensive recovery programs.
#GutHealth #BackPainRelief #WellnessConnection #HealthEducation
*Chapters:*
0:34: Understanding: Low Back Pain
1:08: Lumbar Spine: L4-L5 & L5-S1
2:01: What Causes Back Pain
3:41: Gut Health: The Main Link
5:51: Strategies To Help Your Back
6:45: Final Thoughts
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https://www.youtube.com/watch?v=A3WJJTEUnuM
Should you squat on your toes?
Learn More at backinshapeprogram.com
Do you find yourself coming up on your toes as you perform a squat? Here are two helpful tips!
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Save this video, and follow for more!
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What Are The Symptoms Of Vitamin D Deficiency?
https://themayfairclinic.com/back-pain/best-back-pain-treatment/
❓Can our treatment help you?❓
https://themayfairclinic.com/can-treatment-help-you
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Hi guys, for those of you who haven't been the clinic and seen me, I'm Oli, I'm one of the practitioner here at the Mayfair clinic and today I'm going to be talking to you about Vitamin D. Now vitamin D is actually the most deficient vitamin in the world with over a billion people worldwide being vitamin D deficient. Vitamin D plays a really important role in your correct immune system function, your brain function and the function of your muscles and bones. So it is a really important vitamin and something that we definitely need to keep on top of. So one way that we can get vitamin D into our bodies is from the sun. Our skin takes the UV rays from the sun and turns them into vitamin D, but if you live anywhere like us here in London, you'll know that for seven months of the year, we don't get much sun at all. So this means that from about the beginning of October to April time, it's really important that we get the vitamin D from our diet, so that can be from dairy products, fatty fish, and also things like oranges and we can also supplement vitamin D as well. So that is really important. Obviously being a back clinic here at The Mayfair Clinic, we were wondering whether vitamin D being the most deficient vitamin in the world has any kind of impact on back pain, which is one of the most prevalent health problems in the world. And what we actually found was that as vitamin D deficiency levels increased, then so did the level of pain severity reported by patients that are vitamin D deficient. So that makes it a really interesting thing. And it's likely because the role that vitamin D plays in muscle and bone maintenance, growth and development, that being vitamin D deficient actually increases your risk of sustaining these kind of problems. So just to summarise, vitamin D is the most efficient vitamin in the world. It plays really important roles in lots of different bodily functions. So if you can't get enough vitamin D from sunlight, make sure that you're eating enough vitamin D rich foods And if not, supplementation can really help as well.
#TheMayfairClinic #TheMayfairMethod #BackPainTreatment #BackExperts
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https://www.youtube.com/watch?v=zeIUIFsa-cY
?️ Spinal Decompression For Lower Back Pain
Spinal decompression is a topic that is something you’re going to come into contact with one way or another if you have back pain, or sciatica, at some point sooner or later. It is however a term that is used by many different professions, and even within professions to mean different things. Today we’ll explore our take on spinal decompression, why it is so important in the case of lower back pain and sciatica, as well as how it might be used in different environments to mean different actions.
Believe it or not spinal decompression is fundamentally quite simple, it is however the manner in which we choose to decompress the spine that makes all the difference.
The simple fact of the matter is that we know this is the case because we see this phenomenon in almost all patients, we see it even, in ourselves.
?️Issue 24: Spinal Decompression For Lower Back Pain
? https://backinshapeprogram.com/2022/12/spinal-decompression-for-lower-back-pain/
?️ Join The Sunday Newsletter Free
? https://backinshapeprogram.com/sunday/
You can also listen to the latest BISPodcast episodes using the links below:
?️Spotify:
https://open.spotify.com/show/5kKHnZoyL8Awg0aU3onE4o
?️Apple Podcasts:
https://podcasts.apple.com/nz/podcast/back-in-shape-podcast/id1517319524
?️YouTube:
https://www.youtube.com/backinshapeprogram
#BackInShapePodcast #BackInShape #Podcast
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https://www.youtube.com/watch?v=zTfEkKx8Yco