Hey everyone, Ed Paget here.
Today I'm going to show you 5 simple exercises.
you can do
when you have back pain.
Studies show that
over time, about 80% of us will experience back pain.
So,
if you're one of the people that experiencing back pain right now
and you have no specific diagnosis,
for example, you haven't got a disc
pressing on a nerve.
You haven't got something growing pressing on a nerve.
if you just what they get
what they called mechanical back pain or it hurts when you move,
and these exercises are for you.
OK, first thing we are gonna do
is lie down on our backs.
Then we're going to
slowly start to experience what we call a pelvic tilt.
OK, so you lie down, take a deep breath in.
And as you breath in, you may notice that your hips
move towards your feet, just a little bit.
But I want you to exaggerate that, so you can breathe in
and you've got to lift up your lower back here,
make it very nice and big.
And then you're going to experience your hips rotating forwards.
Yep, now as you breathe out,
you're gonna go backwards. Here's my cat here, come to say hello.
likes to join in the videos.
So, you breath in, tilt this way.
Breathe out, tilt this way.
Perfect, breathe in
breathe out.
Now, as you do this,
you don't want to overextend, don't wanna
move kind of like arch up like this or anything.
It's just a subtle movement
to get the spine moving.
Get the muscles relaxing and start to pump out any inflammation.
That's in your lower back.
The second thing we're going to do
is very simply a knee hug exercise.
So, we can do this one at a time like this.
We bent your knees to here, assuming
this position isn't too painful for you.
You can just gently stretch
your lower back, right down into here.
and start getting some relief.
Now, some of you may find
actually moving your hip in a little circle.
could be more pain relieving than just the stretch,
so feel free to move your hips when you do this.
Now, if it's not painful,
Try do this with both legs at the same time.
So, you bring both up,
flattening your lower back into the mat
or into the carpet or into the floor,
and now you can do tiny circles
with your hips.
Go both ways with this.
I sometimes find that 10 movements both ways
are just long enough to start to relax
and stretch out those tight muscles
on the bottom of your back.
Now we're going to do some somatic exercises
so, somatics is a way of stretching a muscle
and then contracting the muscle.
In order for that muscle tone to reset.
The first what we're gonna do
we call the somatic flower
You're bringing knees together
and you're gonna slowly let them drop out,
and as they drop out, you'll notice that you're back.
tends to arch up.
That's normal, that's what we wanted to do.
Then, as you bringing your knees back together.
Your back will go down at the ground.
Put your hands out of 45 degrees
We just move slightly so you can see this
hands out 45 degrees
and you're going to turn the hands outwards, what we call external rotation.
When you drop your knees out
so you can see my rib cage is sticking up.
My back is arching,
my shoulder blades have come down towards each other
and I've taken a nice deep breath in.
Then you go the other way, turn the hands over
let the shoulder blades come off, bring the knees together and breathe out.
Tummy should be tight here,
you can put a little bit of pressure
onto your knees so you feel the groin muscles working
and the hands all the way rotated over, so the shoulders
come off the ground.
And breathe in again.
Open up
And then breathe out.
Close back now.
So, this is called the somatic flower.
We don't need to do many, we just need to do,
you know, three or five of these at any one time,
but make sure you link the movement with breath.
The second to last move we're gonna do is
called the washrag; again, it's a somatic exercise
and it helps move
the lumbar spine and help relax those muscles
either side of the spine. Hoping you can see
We might look at Jerry here.
We're gonna put their arms out
either side of us, 90 degrees.
And we're going to turn and face the palm that's pointing upwards,
but we're going to take the other one
and point it downwards.
Now if my head is pointing to the left
I'm going to drop my knees very slowly
and let them point to the right.
then, I'm going to take a deep breath in.
As I turn both palms facing up
and have my knees pointing up,
then I'm going to breathe out
and turn the hand that I'm not looking at
down in the hand that I am looking at up.
I'm going to turn it more up, like this.
so, it's actually pointing above my head.
Now we begin we breathe in,
Pauses it up,
and breathe out.
What you see here I turn this hand
kind of like pointing up towards my
where my head is pointing.
Breathe in
Breathe out.
So, with the shoulders
we end up getting this sort of
washrag effect
so what we can call it.
What we're twisting those shoulders like this
and the knees are moving opposite to that.
That's a great one for getting
the synchronicity between the pelvis
and the shoulders that we do where we use when we walk.
But also it helps pump out fluid
and relax muscles.
OK, it's the 5th and final one.
Super simple, we're going to use a child's pose.
Now, some of you may already know what this is.
Some of you, this may be new to you.
So we're going to all fours
and you're going to slowly, slowly go down to the child's pose.
And then once you're here,
you can either rest your head in the ground or in your hands
or on a block, it's up to you.
And I know what it's like
to have lower back pain. I've had lower back pain
multiple times.
And when it's really bad
you're standing up and you're looking down at the ground
and you go to yoga class or something and the OT says
everyone lie down
and you're like
That's a long railway, that's going to take me awhile.
You don't need to move quickly to these movements at all.
Take your time.
You don't need to be a hero,
but at the same time
all the research on back pain
is suggesting that you've got to keep moving,
lying down and taking a week off.
And lying supine is not the cure
for back pain.
These gentle movements
walking, tolerating what you can
is the way forward.
All right, look if you like what you've seen here
and you want to know a little bit more,
drop me a comment below,
and I do endeavor to answer every single comment I have.
Also, don't forget to subscribe to my channel
The more you subscribe, the more I can make these videos.
Check out my play-lists, some Scoliosis, some back pain
So, that you can see how I treat these things.
And watch all the YouTube videos
related to your particular condition.
All right, see you in the next video.