How To Stretch Your Hamstrings For Lower Back Pain & Sciatica
Lower back pain nearly always results in an associated tightening or stiffening of the hamstrings. The hamstring tightness itself acts as a factor that prevents the recovery of the injury causing lower back pain. This happens because the hamstrings reduce the mobility at the hip and therefore the injured lower back has to work harder constantly re-aggravating the injury that caused the pain and stiffness in the first place.
Read more: https://backinshapeprogram.com/2022/10/how-to-stretch-your-hamstrings-for-lower-back-pain/
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Chapters:
0:00 Introduction
0:10 3 Different
#BackInShape #BackPain #Stretching
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https://www.youtube.com/watch?v=v-YxHGhOF64
Do Core Exercises Really Help Back Pain? And How To Protect My Lower Back From Injury?
Thank you for joining us for today’s livestream where we talked about the effect core exercises can have in reducing back pain. Core exercises can help back pain but only if you do it correctly, so there are certain things you’re going to want to avoid in order to prevent making your back pain worse.
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We’re going to go through some principles that you should follow if you’re going to be doing core exercises:
When people think of training their core, there’s 3 exercises that usually spring to mind. Sit-ups, leg raises and russian twists. All of those activities involve flexion, which is forward bending. As you flex the spine it is not able to load bear effectively and shifts the weight to the front of the discs.
Any flexion based exercise with a twist can be really bad for your back, which is essentially what a russian twist is.
A lot of these exercises are not functional. They’re just not movements that are simulated in everyday life. When you slip off a curb, it’s your core that’s jumping in to save you from falling.
Your spine has a natural lordosis that should be maintained as it allows the spine to be strong. You don’t want to be rounding the spine to perform exercises nor doing a pelvic tuck to help you engage your core.
The core muscles when engaged become a corset around the spine that protects the lower back. We teach the vacuum exercise to teach you this without a pelvic tuck.
The questions we answered today were:
Are planks safe? Also I used to do a ‘Star’ balancing on one leg and one arm and the corresponding limbs opposite in the air. Would it be ok to go back to that?
We would advise really to leave the planks for now. It puts quite a bit of pressure through the lower back.
I find yoga really helps but there’s a lot of forward bending, is this going to harm my herniated disc?
Yoga requires quite a lot of skill so we’d advise to leave out the yoga until you get better.
Is walking good for back strengthening?
It’s good for the cardiovascular system but it’s not so good at strengthening.
The phase 1 psoas exercise, which side of the psoas muscle does it work?
You can’t really engage individual muscles so you’re going to be doing the whole psoas as well as other muscles around the area.
What is the best way to get up off the floor without twisting?
We’ve actually done a video on this in the premium mem
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https://www.youtube.com/watch?v=slzywFVI9P8
We are asked a lot in the clinic about the difference between X-rays and MRIs. Many people presume MRIs are superior forms of imaging, but in fact we actually learn more new information from X-rays than we do from MRI imaging.
Click the link below for the full article where we talk about the differences between X-rays and MRIs.
If you're suffering with neck or back pain, call The Mayfair Clinic today to see how we can help you. Call us o 0203 947 3222 or email us at info@themayfairclinic.com to book your first appointment.
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Why Is My Back Pain Not Getting Any Better?
Two reasons your back pain isn't resolving and what you need to do to fix it!
Back pain can be stubborn at the best of times and resolving it can prove difficult if you are making simple mistakes at the first instance. Over the years in clinical practice, and more recently with the program there are two issues that come up time and time again that pose real barriers to resolving lower back pain for the long term.
Read more: https://backinshapeprogram.com/2022/07/why-is-my-back-pain-not-getting-any-better/
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Chapters
0:00 2 Reasons Your Back Pain Not Getting Better.
0:52 1. Relying Heavily on Treatment Sessions
4:48 2. Using A Sheet Of Exercises...
7:20 How Back In Shape Program Can Help You
#BackInShape #BackPain
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https://www.youtube.com/watch?v=CYTuNOHUDmI
5 Most Common Running Injuries
For more information visit the article: https://themayfairclinic.com/5-common-running-injuries/
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So here we've got five common running issues that you might get and where they are where you might be experiencing pain on the body and I've got them on the diagram here circled you probably can't see the circles that well but I'll point them out to you anyway this is a right leg so as it's coming out of me okay it's we've got the front of the leg here here is the right leg at the back of the leg so I go through from the front to the back okay first of all most we've got IT band syndrome which we've discovered which we've discovered we've covered in a previous video and that's going to be pain down the side of the thigh here the upper leg from around about the hip level up here running down through this region here the next one is going to be runner's knee commonly called jumpers knee in younger children particularly active teenagers might find it resulting in osgood schlatters of the knee but it's down here on the front in front of the kneecap or around the knee joint and that's excessive pressure going through the quads tendons and then pulling between the patella and in the lower leg right down here okay particularly aggravated by the act of running and you yet obtained on the front of the knee watch out if you've got this between going for a long run then sitting in a chair with your legs at right angles for a long period of time so she's gonna pull that patellar straight back onto the front of your of your upper leg the femur and that's not going to be a pleasant experience when you're going stand up so try and avoid that next one is going to be shin splints which can then progress on to compartment syndrome and/or tibial plateau fractures as well and this is in the lower leg it's on the inside of the lower leg on the front of the spine of the tibia that's the bony bit on the front of your shin reason that we wear shin pads when were playing football cause it hurts a lot and that's your calves as they wrap around the front on the inside they plug into that bone there and repetitive stress and pulling you literally pull the skin off the bone and cause a lot of pain in runners o that on that inside of the shin there overtime if it's progressive and not dealt with it can progressed on to things like compartment syndrome which are a little bit more serious you sometimes see the consequences where you
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https://www.youtube.com/watch?v=S-IJWX8YUgQ
What Can I Do About The Ache Across My Lower Back Back Pain
Thank you for joining us for today’s livestream where we talked about what you can do for the band-like pain or aching across the lower back. Today we’re going to be explaining why you get this type of pain as well as rehabilitation techniques that you can implement at home to start making improvement in your back pain.
https://backinshapeprogram.com/2020/08/what-can-i-do-about-the-ache-across-my-lower-back-back-pain/
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Band-like pain across the lower back is very common and can be particularly troublesome if you have degenerated discs in the lower back. It is ok sometimes to feel pain in this area if you’ve done something out of the ordinary - for example doing some gardening for an extended period of time. Usually this occurs when you’ve just done too much.
The discs that are most commonly injured in the back are the L4-5 and L5-S1 - right at the bottom of the lumbar spine as we show you in the video. Usually this band-like pain will be a problem around the area of where the belt would sit. Build up of inflammation can be a problem as it builds in an enclosed area, usually at the space at the back of the disc where the nerves travel through. We often don’t understand this is going on because we can’t see what’s going on in the inside of the body rather than on the outside.
On the outside, this build-up of inflammation can occur in the case of bed sores, where if you’ve been lying down for an extended period of time and not moving around the consistent pressure causes sores on the body.
If you’ve got degenerative change in the body, you’ll know this if in an x-ray or MRI report you may have a diagnosis of degenerative disc disease, arthritis, spondylosis, spondyloarthrosis, there will likely be less space in between the vertebra and less space at the back of the disc for those nerves to travel through.
As this inflammation is getting out of control, we would recommend using ice to help reduce that. Using an ice-pack for 5 minutes at a time, multiple times throughout the day should help. Learning to bend properly from the hips and maintaining the natural lordosis in your spine will also be helpful to ensure you’re not putting your own recovery backwards through poor habits.
Live Q&A towards the end of the livestream.
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https://www.youtube.com/watch?v=2kIy4QTtN0I
Simple Exercises You Can Do From Home With Back Pain During Lockdown
Welcome to today’s video! Today we’re going through a short routine you can do if you’ve got back pain. These exercises focus on strengthening the core muscles or the corset section of your spine. It’s a 3-part workout so we’ll explain the exercise, why we’ve chosen it and why it applies to you if you have back pain!
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Deadbugs
The first exercise is deadbugs. We show you in the video how to perform this exercise. You’ll want to engage the core, lift the legs up. As you lower each leg, the spine should not move. You shouldn’t lose that core engagement and keep the spine in a neutral position - there should be a natural arch in your lower back. If you were to move both legs at the same time, this would be similar to doing a leg raise so we definitely don’t recommend you do this as it causes a lot of compression. If at first you can only do about 3-4 this is not a problem, work up to doing the 10 reps we recommend!
Marching Bridges
Again you want to engage the core, hold on to your core at the sides as well just to feel it staying engaged as well. Raise the bottom, and then lift up each of the legs alternating. Your body will be trying to stabilise this movement and hold you in place. This is quite a challenging exercise without any external influence. If as you lift the bottom you get some pain in your back, you may have lifted too high. Lower the lift and you should find that this doesn’t happen. Do 10 reps on the left and right.
Side Planks
For this one, try taking an exercise mat and line up the tip of your elbow and your knee in one straight line as we show you. Lift your side up, pause, lower down but not entirely to the floor and then back up for 10 reps on either side. We definitely don’t recommend doing a regular plank on your front here as it puts too much pressure on the lower back, especially if you’ve just injured your back or your condition is quite painful. A regular side plank balancing on the hands and feet is also something we wouldn’t recommend if you do get back pain because it’s a lot less controlled and more difficult. Take it down to the knees and elbows as you will have minimal chance of injury like this.
Stick to these exercises as they’ve been paired together for a reason. If you like to do squats or standing exercises, do them at another time as getting up and down to do exercises can exacerbate your problem as it encoura
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https://www.youtube.com/watch?v=gxKfsgclGhY