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Home Routine For Back Pain

Best Home Routine For Back Pain Thank you for joining us on today’s livestream where we talked about the very best home workout routine you can do if you’re struggling with back pain right now. It may not be possible for you to get the help you need right now, so to make it easier, we’ve put together a plan you can easily do to get your back in shape. Before we get into it don't forget you can: 🔍 Join Our FREE Membership Area Today - Fix your back from home: https://backinshapeprogram.com/join-free 🔍Book a Video call consultation from anywhere in the world with our consultants: https://backinshapeprogram.com/produc... Understanding The Cause & Avoiding Bad Habits In a lot of cases, back problems are misdiagnosed as muscle strains or spasms, without addressing the underlying cause as your muscles don’t spasm for just no reason. You also want to avoid exercises that might make the problem worse, like knee hugs. Relief Based Exercises Learning to re-engage the core: your core hasn’t been working to protect your back so you need to learn properly how to re-engage your core so this is the first step before you move onto any strengthening. Flexibility in the hip: Doing the right stretches that will isolate the lower body and hips is vital to improve your flexibility and reduce strain on your lower back from tight muscles. Decompression Stretch: The towel stretch - NOT knee hugs. Laying on a rolled up towel, about the size of a foam roller for 3-5 minutes to decompress and relieve pressure on the joints and muscles. Strengthening Once you’re in a position where you can move around comfortably, you need to get into strengthening to start improving your strength in your core and back. This isn’t using exercises like planks or russian twists. This is engaging your core during exercises like squats etc. Resistance Training Once you’ve got a base level of strength with bodyweight exercises, improving the strength by introducing resistance training with either bands or kettlebells to further progress those exercises. How long should you take moving from phase 1 to phase 2, I’ve been doing yoga on YouTube but it’s not been working for me? Sign up to the membership area if you haven’t already, staying in phase 1 for up to 5-7 days if you’re struggling to move and then move on to phase 2 to get strengthening your body. What is a pelvic tuck? Essentially it’s flattening your arch in your back by tucking your bum under. What are the benefits of the towel exercise? It’s restoring the normal lordosis, it’s creating a longitudinal stretch on the back to ease the pressure on the discs and muscles. It will become easier the more you do it. Could you tell me why I get cramp in my calf most nights? Is this connected to my back? If you’re active during the day it could be that your salt/water balance is not quite right. It could be the positioning of your legs or it could be the back where the inflammation is building it. It could also be that you might be sleeping on your front with your toes pointed. It might be worth using some ice before going to bed. Why would my husband suddenly start to shuffle, he complains about his back being sore. thank you It depends, if he’s suddenly started shuffling, it may be that he hasn’t got the ability to engage his core and lift his legs. If it’s something he’s not aware that he’s doing, do visit the GP just to make sure there’s nothing neurological going on. Age can make it more difficult to move with ease. Are inversion tables good for decompressing the spine? There are some that can help. It won’t resolve the underlying issue, you’ll need to do the rehab work to make meaningful change that’ll fix the problem. I tried the deadbugs and side plank in a pilates class a long while ago but with other issues as well as back found really hard is it ok to start with just sliding foot along floor and gradually get to lifting? If you can’t get into that position that would be an acceptable variation. You may also benefit from just doing a quarter or half of the movement for a week or so to build up strength. With the marching bridges can I have towel under back arch to help support back? You can yes, but you should be off the floor rather than resting on the towel. Make it a smaller towel so you’re not relying on it. Doing what you can and building up the strength. If my back pain is really bad, should I just rest completely for a couple of days before starting phase 1? No. It’s not going to get better on it own. Doing nothing is always a bad idea as you’re not getting any movement through your body so it stagnates. You’ll be more sore when you eventually move which will probably make you want to rest more. ----------- #BackInShape #BackPain #BackPainExerciseRoutine