Back Pain Treatment By Physiotherapy

By | March 9, 2018

Upper Back Pain Exercises Stretches Ask Jo

Hey everybody, it's Jo. As you cansee, Bailey had a late night last night. But anyways, I've had a lot of questions askingabout some more upper back exercises fro stretching and strengthening. I have a tutorial of Ys , Tsand Is on a Swiss Ball, but if you don't have a Swiss ball, here's some exercises and stretchesfor you. Let's get started. The first stretch is just gonna be a thoracic upper back stretchwith a chair. This one might be slightly too high, you might want something a little lower,it's gonna work ok for me, but just put your hands kind of behind your back, and lean back.Just kind of stretching it out. Try to relax it if you can and hold it for about 30 seconds.Once you get that 30 seconds in, come on back

up. ANd do that 3 more times. Just stretchingout and coming back up. The next ones are gonna be on the floor. So next you're gonnastretch out your chest or your peck muscles. If you have a foam roll, that works great.You can get it at probably Walmart, Amazon anything like that. Just kind of get it underneathyour back just right along your spine. Come down a little bit so you can rest your head.And if they're really tight, just doing this you might feel your stretch. If you don'tfeel much stretch with that, you can kind of straighten your arms all the way out. Anddon't let Bailey jump on you. Aww she's coming in for a kiss. now that Bailey's gone wewill proceed. So as I was starting to do,

if just the elbows aren't enough, then youcan straighten your arms all the way out. And just let it stretch. Hold it there forabout 30 seconds. If that's still not quite enough for you, bring your arms up behindyour head and then just let your elbows drop down. This is a pretty big stretch, so ifit's actually painful, don't quite go to this step yet. If it's not painful and it justfeels really good, then you can hold it here for 30 seconds and then come back up and thendrop it back down again. Next you're gonna roll over onto your tummy. If you have a towelor something, this is good to kind of protect your forehead so you don't get quot;carpet foreheadquot;when you're lying down. This is just gonna

be a Ts in prone, this is the one where Ihave a tutorial on the Swiss Ball. So if you wanna be a little more advanced than this,you can get a Swiss ball and check out that tutorial. Just put this right here on your foreheadand put your arms straight out. And then bring them up, squeezing your shoulder blades together.Hold it there for about 23 seconds and then slowly come back down. Try not to go quickand just drop them down, but come slowly up, hold it there, and then come back down. Sojust doing about 10 or 15 of those, hold, hold, hold. Come back down. And then workyour way up to 2 to 3 sets. And the next one, like to call the snow angels. This was shownto me from a PT friend named Phil when I was

rehabbing my shoulder. So what you want todo, is you want to have your elbows bent just a little bit. Lying out flat, almost likeyou;re getting ready to make a snow angel. You can put your legs all the way down, orbend them up, but try and push your elbows and your hands down into the ground, and you'rejust gonna slide while you're pushing down, up as far as you comfortably can without eitherone of them coming up. Once they start to feel like they're trying to come up, thencome on back down. So pushing down, trying to keep your back down and everything niceand flat against the floor. Only do about 10 of these, maybe 2 sets of ten, but don'tpush these too much. The next one, another

stretch. We call this long sit, with yourlegs out in front of you and straight. Your gonna roll your chest in and down, and thenjust punch your shoulders forward. Taking the fists and reaching as far as you can,and curling, you want there to be a curl in your back. So dropping everything down, stretching,holding it for about 30 seconds, and then coming back up. The last exercise is birddog or quadruped. A lot of people call these bird dogs because it looks like a dog pointingat the bird. So basically you're just gonna do your opposite arm and opposite leg, keepyour back nice and flat here. No arching down or up, and bring one arm out and one leg outso opposite sides. Nice and slow. Try and

Top 3 Exercises for Sciatica and Pinched Nerve

Have you heard of sciaticaé A lot of peoplecomplain about nerve pain down the back of their leg. Usually the cause is withinthe lower back or pelvis. I'm going to give you 2 stretches today for the sciatic nerve. Itis the largest nerve in the body. It runs down the back of the leg and splits into two behindthe knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling,dead leg feeling or the feeling that your leg is falling asleep. The first exercise is this. It is called flossing.We are going to sit up nice and straight here. What you are going to do is straightenthe affected leg or the leg with pain.

Stretch that leg out and look up at the sametime. As you are doing this, if you are doing it right and you are doing it on thepainful leg, it could actually make the symptoms travel down your leg. That is ok.You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bendyour knee and look down. 5 second hold here. 5 second hold, 10 times each way. Thisis called flossing. The next exercise is called a slump stretch.Same idea here, as you are doing this exercise, you could experience increased symptomsdown the leg and that is ok. Outside of the flossing or this exercise,no other exercise should increase the pain

travelling down the leg. Everything else shouldactually decrease the pain in the leg and you will experience more pain in yourlower back. What we do is this: Feet against the wall, knees straight, fingers interlockedbehind the head. Then you are going to slump forward. So bring your elbows in. Thereyou go. This should cause pretty sharp symptoms down the back of your leg. It iscalled the slump stretch and it is ok to feel increased pain down the back of the leg. Wehold this for 30 seconds and we do 3 of them in the . Now if that is too difficult,if that is too advanced, here is what you can do: Place your arms behind you and situp and arch your back. What you want to

try to do is if that is too much for you,if that is too intense, you can place your arms behind your back and simply arch your back.Rock your pelvis forward. That will do the same exact thing but it is a little less intensethan interlocking your fingers behind your neck and leaning forward. This is a littlemore basic. So you can modify. The same idea though 30 seconds, 3 times. If you canat least get yourself to sit up straight with the legs straight, feet flat against the wall,you are in good shape. The third exercise you should do for sciaticaor symptoms running down your leg is this: Realize that with symptoms travelling downyour leg, often there isnt a problem within

the leg. The problem is within the lower backor the pelvis. The sciatic nerve, the nerve roots where it originates is in your lowerback. If you are getting pressure on the nerve roots there either from disc degeneration,from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliacjoint. If you have a problem there that is putting increased pressure on the nerve, thatis what creates the symptoms in your leg. You can think about it like this: if you havea long garden hose and there is water running through it and you pinch one end,obviously at the other end you are going to have less water flow. Same idea in your body.If you pinch that sciatic nerve, that is

what creates the symptoms. That is what changeswhat you are feeling down your leg. The solution isn't to continually addressthe problems in your leg. Or to put heat on your leg or ice on your leg. The solution is torelieve the pressure on the other end of the garden hose or the other end of the sciaticnerve. So what you need to do is figure out what is causing the symptoms down your leg.A good Physical Therapist can help you do that and they can decipher through testingwhether it is coming from arthritis or disc degeneration or stenosis in your back, a herniateddisc or a problem in your pelvis. So the third exercise that you should be doingis the 3 exercises that are addressing the

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