Exercise At Home

Lower Back Pain Reverse Core Exercises & Traction http://www.AskDoctorJo.com These reverse core trunk stability exercises can help prevent and relieve lower back pain. You’ll also see how to do some spinal decompression (or traction) at home to take some pressure off your back with simple positions. Read Doctor Jo’s blog post about this video, http://www.askdoctorjo.com/content/reverse-core-exercises-traction-lower-back-pain

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Lower Back Pain Back Flexion Stretches:
https://www.youtube.com/watch?v=KNvJyfrSqW4

Upper Back Pain:
https://www.youtube.com/watch?v=4aR-v_5f-T4

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More Details About This Video:
Many times with low back pain our trunk area becomes unstable. The core muscles become weak and this can cause increased pain. Working the core can irritate the back sometimes, so this video is going to show you some reverse core or trunk stability exercises, and then finish with traction to the back. When you do reverse core exercises, your back stays flat and supported by the ground and you are moving your legs to give the lower portion of your abdominals a workout.

First, you are going to lie down on your back. Bring your leg straight out and then bend your knee up towards your chest. You can do them all on one side or alternate back and forth. If that is too easy, bring both legs up off the floor and do the same exercise without putting them down in between. Then, you can add in arm movements, which is called the dead bug. Use your opposite arm when you kick out your leg. You can also do a bicycle movement with your legs in the air. Finally, you can put both legs at a 45-degree angle and keep them straight while performing a scissor like movement.

For the traction, you want to find a countertop or area with a corner like in a kitchen. If you have shoulder problems, you probably don’t want to perform this because it puts a lot of pressure on your shoulders. The best place to do traction is on a traction machine in a PT clinic or in a pool, but this will help relieve some of the pressure in your low back. Slide down into the corner pushing your arms out to each side. You can hang your legs all the way out in front of you. If that is painful on your shoulders, you can pull your feet in and bend your knees like a squatting position. If that hurts your shoulders, you can lock out your elbows, and hang in the corner with your feet barely touching the ground as seen in the video.

Lower Back Pain Exercises & Traction:
https://www.youtube.com/watch?v=BoMiM_mnr1Y

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.

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