This was the only video I could find that was gentle enough for my severely pulled lower back muscle, also your advice about not pushing through pain was clear and was reassuring. Thank you.
I strained my lower back last Saturday after carrying heavy bags of laundry. The pain really hit that Sunday. My lower back hurt well up until Wednesday. I still feel little aches now, but I can move my body a lot more now and it feels good. Those first 3 days were not pretty. But glad it's all over with. ❤❤ .
It’s comforting reading that many go through this. Been a month for me. Working out through the pain hasn’t helped much. Gonna back off and focus more on stretching and heating and icing 🤞🏽
Hey your method and instructions are so valuable ....for me I had a back muscle tissue damage I recovered within a week ...Thank you keep it up Best wishes❤️❤️❤️
I’ve been dealing with back pain for about 4 years now. Sometimes the pain is unbearable and sometimes it’s manageable. The stretches in this video have helped me so much. It’s nice to see other people who have been struggling in the same way that I am. Instead of working out as I normally do, I’m going to do the stretches before and after… thank you!
So relieved to see this comment section. Sprained my lower back muscles from throwing shot put today. The violent twist at the end of one throw got me… so mad at myself for not going easier today. I can’t move without intense pain. I hope this doesn’t last too long, I can’t afford to be out for a while
Many of us now watching are suffering a recent flare up are all kicking ourselves for allowing ourselves for putting way too much demand on our poor backs. What I have learnt from all the lumbar strains is effective treatment like that demonstrated in this great video. I’ve been foam rolling my hip flexors which has really help straighten my body /pelvis and slacken off that tightness.
Thank you much! One important thing for me is the pillow that you were using and doing these exercises. I have tried to do some of these exercises, but I always had hard time with me head. After using the pillow I was able to do them much easier. Thank you again!
I just want to thank you for taking the time to put this video up. These exercises were amazing for my low back strain and it allowed me to be pain free and able to function as usual throughout the day. Thank you!
I was facing this pain since from last two days taking pain killers injections Voltran Rapidus tab Relaxon cap Neourobian inj Go to dr and get two more injection And xray but dr said u have muscle strain I was using deep heat spray and creams since from the day i got problem i was just sitting in the car and got stuck and two much pain i can sit cant stand . Even next day i can move legs pain in my leg After all medications today i see ur video i fallowed all steps And here we go i can move my legs i can walk Pain decrease alot I can move freely Thanks alot May God bless u all happiness in both worlds . Ur the best .
soraj shah, thank you for sharing your experience and your success with these exercises! I am so glad the information and exercises in my video has decreased your pain and helped you move again!! Thank you for your blessings and I wish you all the very best!
I got lumbar strain doing deadlifts, Thank you these exercises are definitely very helpfull in increasing my lower back movement 👍. Regards from India ❤️❤️
Thank you for your response on the other video. These are pretty much the same exercises they recommended on a tele consult. They suspect it’s a quadratus lumborum spasm (however it’s spelt). Worse pain ever and taking forever to heal the last bit. I am fine walking around and laying down but bending forward is a big no and sitting down for a long stretch resets the shift and pain. Your advice has been helpful in correcting the shift and will give these exercises a shot. Thank you again!
I’m dealing with just about the same thing but I work as a custodian…so my shifts have been hell I’m resting today and hopefully these exercises will work
@@yeahitsbri4211yea all her advice and couple of other videos were helpful. Good luck and take it easy. This is taking a while to completely heal and it sucks.
Very happy to have watched this video and act on it. I get this back pain about twice a year, always bottom left hand side and it lasts about 3 day. its very painful while i got it when you try to change position, its very sharp pain. I am only 11 stone too. wish i had watched the video when the pain 1st came on. Thank you so much.
It's been 6 days since I strained my lower back. I'm 73, and I lifted a small bucket of water out of the tub. The excruciating pain is right across my lower back, nowhere else. It's so painful to stand from sitting, I have to steady my self before I begin to slide my feet to walk using a cane to help me. After walking a bit, it gets a little easier. I've been using ice and heat back and forth, but no kind of let up yet. I'm able to sleep ok, it's the standing and sudden movements that hurt so bad. Plus, I sneezed the other day, and I thought I would scream my head off. About how long does it start to get a little easier from these 6 days?
Mam... You are so great... This is the only video.. Which is so effective and so easy to do.. And your way of explanation is amazing . god bless you mam.. Please do lot of videos same like this... Really you are great hats off🫡 respect .. Lots of love from❤ india..kerala ❤❤❤ I dont know how to thank you 🙏🏻🙏🏻🙏🏻 I am so happy now... I am recovered from the pain and back to normal because of you madam❤❤ may god bless you Long live madam ❤
I sprained my lower back yesterday. Couldn't even turn to the side, I tried to get up but every tiny movement was literally killing me with pain ... I gave up and lay flat right there for the entire night. Used pain killers but it only helped to move a little bit.. can't imagine any sort of stretch now ...I'll have to start these exercises once I heal a little bit.... Thank you for this video . Edit : I tried a little bit ...I think this will help me....
karb2w, an acute injury needs about 24-72 hours of RICE (rest, ice, compression and elevation) to address inflammation and calm the nervous system before beginning any exercise program. Please see my video on acute injury here: th-cam.com/video/HgGUqJ1E-MM/w-d-xo.html. Once your pain begins to decrease and signs of inflammation subside (swelling, redness and warmth), then go ahead and try these exercises very gently. If pain remains severe or you experience any sharp, shooting, stabbing pain, numbness, tingling, weakness, or difficulty urinating, see your doctor right away.
@@MovementFunction how to you evaluate your back? I feel on ice yesterday and today I bent over and bam pain so bad I almost passed out the only excuse that helped was letting my back sink down on all four any other thing I can do to help this pain, I can't get up without help and that made the pain even more painful until I was standing omg this is horrible
@@Nicole-dj3jf Since you fell on ice, I suggest seeing your doctor or going to an urgent care center (not necessarily the Emergency Department) to have a timely and thorough evaluation of your back. And then together with the doctor, determine the next best steps for further evaluation and treatment with a physical therapist or other provider. All the best!
Cannot currently do stretches, any load on my hips is excruciating, and whenever I sneeze, it re-tears and I have to start recovery all over. I am taking a good dose of aspirin, icing my back, applying plenty of bengay and icy hot, and getting rest. Hopefully I can get back to normal in no time.
Take your time with recovery. It's difficult when sneezing and coughing cause re-injury and irritation. I hope you'll be able to start moving again very soon! All the best
Five months ago, I fell down the stairs, after that I have a lot of pull on the lower part of my back and the pain continues, sometimes it is in the waist, sometimes it is in the lower backIt takes a lot of stretchingWhen I sat cross-legged, I felt even more shrunk Please suggest any good exercise
I have a stretch muscle pain over a month now. I whent to the Dr I get sum tablet 💊 for 7 days.... it didn't help me I still feeling pain I can't work. I need sum advice
Thank you , This is very helpful. I’m I’m in great shape but do have a reoccurring lower back problem from tree work I used to do. I need to really pay extra attention to lifting. My latest injury was last night. A simple lifting of a cast iron Dutch Oven out of the oven. It did not hurt right away, but as the night got going, it felt it more. This morning it’s very painful. These exercises are very helpful, but it may take a few days before the pain subsides. Simple movements of getting off the couch or out of the car is horrible. Also, I was not sure to use wet heat or ice for the first couple of days. Thank you again ! 😊
L W, my pillow is a Plemo brand memory foam pillow. Amazon has it but shows it's not currently available. Probably discontinued. Mine is very old :). There are many updated versions available though. Search for ergonomic contour pillow. I highly recommend it. I love mine and it has lasted years.
Hi, I love your exercises and information. Very helpful. Can you please advise which of these excercises are best after ALIF surgery and Piriformis syndrome as a result?
Sabine, the first three exercises are likely to be helpful after fusion surgery, however, I strongly suggest that you see a physical therapist for evaluation and treatment of your condition to address your specific needs. It is appropriate following surgery to have PT for optimal recovery, although not all surgeons prescribe PT. You may not need a full round of therapy but even a single session or a few sessions would likely be very helpful for you. All the best!
Currently dealing with this right now happened yesterday getting out of my low sports car & as soon as i stood straight i felt the worst pain ive ever felt. Couldnt move at all was stuck holding on to my car door till i was able to get help, now im bed ridden i cannot move at all it hurts so bad hopefully it starts to get better!
Just did the first exercise ocer and over again and it seemed to relieve most of the acute pain was pulling a kid on a gt with a rope around cones and twisted too hard and jerked for explosiveness 😅 it was a timed event so it almost mimiced the way i injured it in the first place
I have lower back pain that started in November 2022 after my 175 pound Saint Bernard yanked me hard in a twisted motion while she was on her leash. Oddly, the pain didn't start for about three days. Ever since, the pain will stop for a couple of months and then return. It came back about three days ago, and I'm miserable. I was thinking that some exercises might help.
Yes, movement will help. The exercises in this video might help, but I have posted several other low back pain videos with exercises that might be better for you. You can try them all out, listen to your body and see what feels best for you. Here is the playlist with my low back pain videos: bit.ly/LowBackPainRelief. You will likely benefit most by having an individualized evaluation by a physical therapist to determine which movements are best for you.
I’ve had a back strain since Oct 15 2021 how much longer until pain goes away? I have a ton of anxiety it makes it worse. Been doing physiotherapy with stretches but should I seek a chiropractor for a stiff back? What else can I be doing to help speed my recovery? I’m staying home until I recover, I was hurt through a manual labour job my work offered me modified duties and it got re-injured. Please help me I am so worry come 12 weeks it will be chronic. Please help me. What stretches should I be doing what should I be eating and is more rest better? Also what should the majority of my day be like to lessen pain and recover? What is the post recovery life like if I make it through?
Mitchell, these questions are all understandable and really are best to ask your current physiotherapist since he/she knows you and your condition well. Everyone heals differently and in their own time, so I really can't say how long it will take or give you specific advice. Don't worry about having a 'chronic' injury after 12 weeks, that's just a medical label and is really meaningless. Many people heal very well after 12 weeks and go on to live a normal life with no residual pain. Light activity is better than rest after the acute period of a muscle strain has passed, so in addition to the stretches you're doing in physio, you might try short, light walks a couple times a day, both for physical activity to keep you going and for mental relaxation since you're home from work. You mentioned feeling anxious - you might also benefit from breathing exercises, like this video: th-cam.com/video/04Z4t9udlmo/w-d-xo.html. As for nutrition, drink plenty of water and eat a variety of vegetables and fruit with healthy proteins and fat to get adequate vitamins and minerals. All the best!
I had this dull pain on left side of my lower back... As I started vigorously moving in my boxing class suddenly the pain kinda spreaded and I couldnt stand straight... When I saw in the mirron I was bent on the left side...like left muscle got so tight it was pulling me towards left... this is the 5th tims its happening to me... It always go away within a week or so... And I realized that inadequate warm up is the biggest reason for it.
@Dr Wagner - so I have been doing all these and I have become 85% normal with the exception of bending forward (right leg forward, left back), picking up loads and, getting up from sitting down or laying down both which cause my torso to shift to the right and sharp (6-7/10) back pain. Any more recommendations where to go from here? It’s been 2 weeks since the onset of the injury. I have also done the side corrections from your other video.
silverhelms, I saw your other comment on the disc bulge video, which is what I would have recommended. Healing can take anywhere from a couple weeks to over 6 weeks, so hang in there and keep moving forward without pushing too hard. Bending forward and lifting are typically the last two things to recover. I recommend not lifting any loads heavier than about 5 pounds for at least 6 weeks to allow healing time on muscles, ligaments and discs. Sounds like you're doing well with these exercises, some core exercises and the exercises in my disc bulge video. The last thing is just giving it the time it needs to heal. All the best!
Ruth, I suggest seeing your primary care doctor for further evaluation. You may also try to see a physical therapist for evaluation. Contact a physical therapy clinic in your area to check how soon you can be seen and if a referral or prescription is needed.
Celly, minimum of three days. Okay to start when swelling, redness, and warmth are gone and pain has changed from sharp and stabbing to dull and achy. Might take a week or longer. Start very slowly with small amount of movement.
Lourdes, start with the other exercises to the best of your ability and then progress to all fours when you're able. You can also try the cat/cow sitting up with tall posture, although most people tolerate it much better in all fours.
hi, i am an athlete and an active footballer, i got a serious lower back pain about a week ago, do you think is it because of overtraining or any other reason? i feel it must be a back strain due to the heavy loads while playing football, the pain gradually decreased upon rest and massage over the few days so that should be a good sign, but do u have any tips on how to avoid this in the future? will stretching daily help avoid such back pain? thanks for your help
Neelam, there are many potential causes of back pain and I really can't say what might have caused your pain. Overtraining could certainly be a factor, especially if rest and massage alleviated your pain. It could also be a muscle imbalance issue between weak muscles and tight muscles. Stretching is important, especially back, hamstrings, gluteals, hip flexors, quads, and calves. Core strength is also very important and often underperformed. Core strengthening should include abdominals and glutes with dynamic exercises (not just sit ups). Check out some of my other videos for ideas on core strength (exercise ball, thoracic spine/mid-back, and lower body, etc.).
i've been doing these for a week and my pain is about 70% gone, so thanks for that. my question: when can i start getting back into the gym? does the pain need to go away 100%, or can i start lifting weights again, even if there is about 30% pain left?
PandaKuchen, I suggest waiting until your pain is 100% gone. When you go back to the gym, start with lighter resistance and more reps than usual to help your back heal and the rest of your body recover from the rest period.
Tactinho, to avoid reinjury, I recommend waiting at least one full week after your pain has resolved before resuming weightlifting. Start lighter than you left off and take a couple weeks to build back up.
Yes, this will help the mid back as well. If the strain is mild and not acute, you might also benefit from my other videos focused on the mid back. th-cam.com/video/lW4kPAxDvsM/w-d-xo.html and th-cam.com/video/23juUW8sXTc/w-d-xo.html.
Is there any way I can contact you because my whole back feels all strains after I gave natural birth 10 months ago and I’m still dealing with it and I also have diastasis recti. I’m gonna have an mri in a week to see what’s going on
Anya, I would be happy to talk with you privately. I am not a post-natal, women's health specialist, but I can talk with you further... Please send me a private email via the contact button on my website: movementfunctionmaui.com/contact-1
These exercises may be helpful for you. You might also check out the other videos in my low back playlist. You might also benefit from seeing a physical therapist in person for individualized evaluation and treatment to be sure that your specific condition is addressed.
I have a back pain since 6 months and this pain have movement like sometimes upper back and sometimes lower back. I am taking medicines but it not works . Please tell me some tips 💡 to cure back pain. I think this back pain is due to fast bowing in cricket match.
This video may help your back pain and also check out my other videos for lower and upper back pain on my channel. I've posted many videos with information for managing back pain.
Hello maam my name is arpan maurya I picked my dog which is about 35 kg And felt cracking sound in lower right side of my back Its been 5 days now the pain is still there Can u help me or guide me on what😮 to do as 20 years old and really wanted to get normal as soon as possible
It is best to see a physician or physiotherapist directly, if possible in your area, to evaluate you and determine the best treatment plan to help your get back to normal.
Hi Beth, I just got to your video. My back pain started 2-3 months ago, I did carry on training bcs I've never had an injury before so I thought it's just something minor. It was getting worse and worse so I visited a physiotherapist and she said me it's probably just lower back strain and that I can continue train. As I said it's almost 3 months now and my back is still no getting better, I can't train properly ( stil just light training) and it annoys me. How should I know if it's really back strain and if yes, should stop training completely or what would be your advice? Btw thanks for this video, I definitely include these exercises !
Hi Magdaléna. One way to determine whether training is aggravating your back is to stop training completely for a couple weeks. If the gentle exercises in this video are tolerable, continue doing them. Walking short distances can also be helpful. If you continue to have pain after resting from training a couple weeks, I suggest returning to see your doctor for further evaluation. If you feel better after a couple weeks of rest, try going back to light training very gradually with rest days between sessions. All the best!
@@JLaw2756 hi! I'm doing so much better now, thanks! However, it was a loong and painful journey. We've eventually found out that it was Herniated dics + few others minor complications. I couldn't train with weights for 4 months. But now I'm doing actually much much better! I've gradually got back to train with heavier weights, I'm still very cautious with my lower back tho. Sometimes it's a bit sore, but nowhere near to the I had.
@@thebestofpodcasts2 Thats good to hear. Any general advice you can give? Im almost 10 weeks into my injury slowly improving but just want reassurance.
There can be many causes of low back pain and this video specifically includes exercises to address a muscle strain. I cannot say for sure if these exercises will be good for you or not. All the best to you.
@@MovementFunction yeah I have one side of muscle pain whenever I touch to my lower back muscle it's very pain means left side lower back . some time I try to strech my body it's not happening because of muscle pain .
@@tybfma223mishraabhishek9 Try these exercises very gently and see how you feel. If the injury is new, you might need a few days of rest with a cold pack before your tissues are ready to start these gentle exercises.
I've pulled my lower back my right abdominal, I also have a bad cold with cough which its very possible it could be covid 19 ?? And everytime I cough its hurts my pulled muscles. And I'm looking after a 2 year old 😂 I feel like I'm in a survival program.
Lex RT1, glad it's helping you. After the initial period of inflammation has resolved, usually about 3 days, then it's fine to apply a heating pad for improved blood flow and muscle relaxation. You just want to avoid applying a heating pad on tissue that is already inflamed.
Injured my back today shoveling mulch. Just laying still hurts. If i move at all, the pain is so bad I might throw up. This sucks!! I have to work tomorrow too. Yay.
Lemonbade, you are correct and this is not a stretching video. These exercises are gentle movements to improve blood flow and to help the tissues heal (as you say - recover and knit back together) without excessive tightness. In the introduction, I recommended rest and ice if the injury is acute (within 72 hours). After 72 hours, the best treatment to help recovery is gentle movement, not bed rest. Throughout the video, my instructions are to keep the movements slow and gentle, not stretching to end range or pulling excessively on the muscles. Hope this helps clarify things.
Rahul Behl, I am available for consultation via teleconferencing, depending on your location. Please send me a private message via the contact form on my website, including where you live, if you are interested. www.movementfunctionpt.com
Since your injury is no longer acute (first 72 hours), you can use both ice and heat. Use ice if there is swelling, warmth, redness or throbbing pain. Use heat when you feel stiff, achy, or sore. Use heat to warm up before activity and use ice for recovery after activity. You can also apply ice/heat back to back for improved blood flow. 10 minutes of ice or heat is enough, no longer than 20 minutes. Wait at least one hour and then apply again as needed.
Ahave strain my back befor 1 year after delivery baby now lcannot sitting or standing ihave muscle straine and muscle spasm pleace help me is this exrsise help me
These exercises are likely a good place to start to help your back heal. You would also benefit from seeing a physiotherapist for evaluation and treatment to help you fully recover after delivering your baby. All the best!
The problem is how do we know how much we can push it? Like some people will feel a small tingling pain and stop, some others will stop only when it shoots down their legs, any advice on this? 🤔
Josef, great question. The answer depends in part on how acute the injury is. For an acute injury with tissue damage, best to stop before any pain starts. This video is geared toward an acute muscle strain so I recommend stopping at the first hint of pain or before that if possible. On the other end of the spectrum, going until pain shoots down the leg is definitely pushing too far no matter what as that indicates nerve irritation.
I just need an immediate suggestion…..what should i do in a situation where my lower back has been strained while pulling up an weight….i am unable to even get up from my bed
I strained my back trying to close the car door when the seat was not in the usual position. It happened on Saturday. Sunday was hell and still not able to move much.
my pain start at night 3 o clock.firt day its normal but when i do exercise its convert in to severe.now i m taking oral medicines physio from hospital but not feel better.today apply cold ice bag gently its give me good feel 😊
This was the only video I could find that was gentle enough for my severely pulled lower back muscle, also your advice about not pushing through pain was clear and was reassuring. Thank you.
Carolyn, I'm so glad you found my video and that it's helping you recover safely and gently! All the best.
I strained my lower back last Saturday after carrying heavy bags of laundry. The pain really hit that Sunday. My lower back hurt well up until Wednesday. I still feel little aches now, but I can move my body a lot more now and it feels good. Those first 3 days were not pretty. But glad it's all over with. ❤❤
.
It’s comforting reading that many go through this. Been a month for me. Working out through the pain hasn’t helped much. Gonna back off and focus more on stretching and heating and icing 🤞🏽
Good luck on your journey
I am having severe pain it's 4 am and your video is giving me a bit of comfort
you cant imagine how relieving that was!! Thnxxx
Hey your method and instructions are so valuable ....for me I had a back muscle tissue damage I recovered within a week ...Thank you keep it up Best wishes❤️❤️❤️
I started doing the first 2 the day of the sprain. Helped a lot...watched this video the next day and it's golden rolling around the bed now😮
I’ve been dealing with back pain for about 4 years now. Sometimes the pain is unbearable and sometimes it’s manageable. The stretches in this video have helped me so much. It’s nice to see other people who have been struggling in the same way that I am. Instead of working out as I normally do, I’m going to do the stretches before and after… thank you!
So relieved to see this comment section. Sprained my lower back muscles from throwing shot put today. The violent twist at the end of one throw got me… so mad at myself for not going easier today. I can’t move without intense pain. I hope this doesn’t last too long, I can’t afford to be out for a while
Just started this ive done physical therapy for back strain before ill be back with an update! Great instructions also btw!
Thanks so much for these simple, gentle and effective exercises. Very helpful for my lower back strained muscles.
Many of us now watching are suffering a recent flare up are all kicking ourselves for allowing ourselves for putting way too much demand on our poor backs. What I have learnt from all the lumbar strains is effective treatment like that demonstrated in this great video. I’ve been foam rolling my hip flexors which has really help straighten my body /pelvis and slacken off that tightness.
Thank you much! One important thing for me is the pillow that you were using and doing these exercises. I have tried to do some of these exercises, but I always had hard time with me head. After using the pillow I was able to do them much easier. Thank you again!
Excellent, well done and very helpful in my time of need. God bless you.❤
I just want to thank you for taking the time to put this video up. These exercises were amazing for my low back strain and it allowed me to be pain free and able to function as usual throughout the day. Thank you!
You are very welcome and I am glad the video has alleviated your pain and helped you get back to your life! All the best!
This felt good and just the right amount of stretch. Thanks.
Everyone watching this video had to sit down and struggle to even put on their socks, lower back pain is unbelievable
Exactly! I can’t barely move and can’t even put socks on
I was facing this pain since from last two days taking pain killers injections
Voltran
Rapidus tab
Relaxon cap
Neourobian inj
Go to dr and get two more injection
And xray but dr said u have muscle strain
I was using deep heat spray and creams since from the day i got problem i was just sitting in the car and got stuck and two much pain i can sit cant stand .
Even next day i can move legs pain in my leg
After all medications today i see ur video i fallowed all steps
And here we go i can move my legs i can walk
Pain decrease alot
I can move freely
Thanks alot
May God bless u all happiness in both worlds .
Ur the best .
soraj shah, thank you for sharing your experience and your success with these exercises! I am so glad the information and exercises in my video has decreased your pain and helped you move again!! Thank you for your blessings and I wish you all the very best!
I got lumbar strain doing deadlifts, Thank you these exercises are definitely very helpfull in increasing my lower back movement 👍.
Regards from India ❤️❤️
Regards to India! Manu Thakur, I am glad the exercises are helping you recover from your strain. All the best!
Same thing happened to me. Deadlifts are so good but you have to pay attention
Hahaha same ...just rest and when the pain subsides then start to stretch again
Thank you 4 showing ❤❤
Thank you for your response on the other video. These are pretty much the same exercises they recommended on a tele consult. They suspect it’s a quadratus lumborum spasm (however it’s spelt). Worse pain ever and taking forever to heal the last bit. I am fine walking around and laying down but bending forward is a big no and sitting down for a long stretch resets the shift and pain. Your advice has been helpful in correcting the shift and will give these exercises a shot. Thank you again!
I’m dealing with just about the same thing but I work as a custodian…so my shifts have been hell I’m resting today and hopefully these exercises will work
@@yeahitsbri4211yea all her advice and couple of other videos were helpful. Good luck and take it easy. This is taking a while to completely heal and it sucks.
Very happy to have watched this video and act on it. I get this back pain about twice a year, always bottom left hand side and it lasts about 3 day. its very painful while i got it when you try to change position, its very sharp pain. I am only 11 stone too. wish i had watched the video when the pain 1st came on. Thank you so much.
Thank you so very much with these exercises. I woke up this morning with a lower painful back. This will definitely help me.
Thank you! The simplicity of the movements actually did more for me than anything else.
Thank you. You are so smoothing and relaxing
It's been 6 days since I strained my lower back. I'm 73, and I lifted a small bucket of water out of the tub. The excruciating pain is right across my lower back, nowhere else. It's so painful to stand from sitting, I have to steady my self before I begin to slide my feet to walk using a cane to help me. After walking a bit, it gets a little easier. I've been using ice and heat back and forth, but no kind of let up yet. I'm able to sleep ok, it's the standing and sudden movements that hurt so bad. Plus, I sneezed the other day, and I thought I would scream my head off. About how long does it start to get a little easier from these 6 days?
Tried it once and helped so much, will carry on doing them. Thank you
God Bless You! Thank you for your help. ❤
I just got the result of my MRI and it says that I have Lumbar Lordosis and lower back muscle strain. I will try these exercises.
Thank you for these exercises and explanations. I like your gentle and clear approach. Warm regards. Andrea
You're welcome, Andrea. Thank you for your kind comment. All the best to you!
Mam... You are so great... This is the only video.. Which is so effective and so easy to do.. And your way of explanation is amazing . god bless you mam.. Please do lot of videos same like this... Really you are great hats off🫡 respect ..
Lots of love from❤ india..kerala ❤❤❤
I dont know how to thank you 🙏🏻🙏🏻🙏🏻
I am so happy now... I am recovered from the pain and back to normal because of you madam❤❤ may god bless you
Long live madam ❤
I sprained my lower back yesterday. Couldn't even turn to the side, I tried to get up but every tiny movement was literally killing me with pain ... I gave up and lay flat right there for the entire night. Used pain killers but it only helped to move a little bit.. can't imagine any sort of stretch now ...I'll have to start these exercises once I heal a little bit.... Thank you for this video .
Edit : I tried a little bit ...I think this will help me....
karb2w, an acute injury needs about 24-72 hours of RICE (rest, ice, compression and elevation) to address inflammation and calm the nervous system before beginning any exercise program. Please see my video on acute injury here: th-cam.com/video/HgGUqJ1E-MM/w-d-xo.html. Once your pain begins to decrease and signs of inflammation subside (swelling, redness and warmth), then go ahead and try these exercises very gently. If pain remains severe or you experience any sharp, shooting, stabbing pain, numbness, tingling, weakness, or difficulty urinating, see your doctor right away.
@@MovementFunction how to you evaluate your back? I feel on ice yesterday and today I bent over and bam pain so bad I almost passed out the only excuse that helped was letting my back sink down on all four any other thing I can do to help this pain, I can't get up without help and that made the pain even more painful until I was standing omg this is horrible
@@Nicole-dj3jf Since you fell on ice, I suggest seeing your doctor or going to an urgent care center (not necessarily the Emergency Department) to have a timely and thorough evaluation of your back. And then together with the doctor, determine the next best steps for further evaluation and treatment with a physical therapist or other provider. All the best!
Cannot currently do stretches, any load on my hips is excruciating, and whenever I sneeze, it re-tears and I have to start recovery all over. I am taking a good dose of aspirin, icing my back, applying plenty of bengay and icy hot, and getting rest. Hopefully I can get back to normal in no time.
Take your time with recovery. It's difficult when sneezing and coughing cause re-injury and irritation. I hope you'll be able to start moving again very soon! All the best
Five months ago, I fell down the stairs, after that I have a lot of pull on the lower part of my back and the pain continues, sometimes it is in the waist, sometimes it is in the lower backIt takes a lot of stretchingWhen I sat cross-legged, I felt even more shrunk Please suggest any good exercise
I suggest seeing a physical therapist for individualized evaluation and treatment plan to determine the best exercises for you.
I have a stretch muscle pain over a month now. I whent to the Dr I get sum tablet 💊 for 7 days.... it didn't help me I still feeling pain I can't work. I need sum advice
Thank you , This is very helpful. I’m I’m in great shape but do have a reoccurring lower back problem from tree work I used to do. I need to really pay extra attention to lifting. My latest injury was last night. A simple lifting of a cast iron Dutch Oven out of the oven. It did not hurt right away, but as the night got going, it felt it more. This morning it’s very painful. These exercises are very helpful, but it may take a few days before the pain subsides. Simple movements of getting off the couch or out of the car is horrible. Also, I was not sure to use wet heat or ice for the first couple of days. Thank you again ! 😊
❤❤❤ thank you! It was helpful, and the good thing is. I use yo do it morning and evening😅
Thank you I believe this will help.
I strained my back. I’m finally realizing I’m not invincible. This is scary 🥴😂
@White-Wolf2024I just sprained today morning. Feel awful now. How are you ?
Sameee
It's working.. thanks so much
Yes thanks 😊 I went for a shower reach for my foot the wrong way and and now in pain but this helps 👌
Do you recommend the tens massage on yhe back? Thanks
Should I do these exercise during Gym
Thank you. Basic, easy, clear. 👍
very well explained thanks!
Can you tell me what brand pillow you are using? It looks comfortable and may be just what I’m looking for for my cervical spine. Thank you
L W, my pillow is a Plemo brand memory foam pillow. Amazon has it but shows it's not currently available. Probably discontinued. Mine is very old :). There are many updated versions available though. Search for ergonomic contour pillow. I highly recommend it. I love mine and it has lasted years.
Thank you so much!
Hi, I love your exercises and information. Very helpful. Can you please advise which of these excercises are best after ALIF surgery and Piriformis syndrome as a result?
Sabine, the first three exercises are likely to be helpful after fusion surgery, however, I strongly suggest that you see a physical therapist for evaluation and treatment of your condition to address your specific needs. It is appropriate following surgery to have PT for optimal recovery, although not all surgeons prescribe PT. You may not need a full round of therapy but even a single session or a few sessions would likely be very helpful for you. All the best!
@@MovementFunction Thank you so much. I will make an appointment. In meantime, I keep on doing all other very helpful excercises
My pain is gone!!! Thank you
Wonderful! So glad the exercises have helped you!
Thanks a lot
Currently dealing with this right now happened yesterday getting out of my low sports car & as soon as i stood straight i felt the worst pain ive ever felt. Couldnt move at all was stuck holding on to my car door till i was able to get help, now im bed ridden i cannot move at all it hurts so bad hopefully it starts to get better!
Thank you so much dear
Injured my back pulling up wake boarding, super sick, but pain is severe
Just did the first exercise ocer and over again and it seemed to relieve most of the acute pain was pulling a kid on a gt with a rope around cones and twisted too hard and jerked for explosiveness 😅 it was a timed event so it almost mimiced the way i injured it in the first place
Very informative and great display 👏🏽👏🏽
Glad you like the video! Thank you!
But the pain is severe,how to do that cat pose, very painful
thank you.
thank you 🙏
Hey i have in my mid back what can i do
I can't even move a single inch , how could do excersise
I have lower back pain that started in November 2022 after my 175 pound Saint Bernard yanked me hard in a twisted motion while she was on her leash. Oddly, the pain didn't start for about three days. Ever since, the pain will stop for a couple of months and then return. It came back about three days ago, and I'm miserable. I was thinking that some exercises might help.
Yes, movement will help. The exercises in this video might help, but I have posted several other low back pain videos with exercises that might be better for you. You can try them all out, listen to your body and see what feels best for you. Here is the playlist with my low back pain videos: bit.ly/LowBackPainRelief. You will likely benefit most by having an individualized evaluation by a physical therapist to determine which movements are best for you.
I’ve had a back strain since Oct 15 2021 how much longer until pain goes away? I have a ton of anxiety it makes it worse. Been doing physiotherapy with stretches but should I seek a chiropractor for a stiff back? What else can I be doing to help speed my recovery? I’m staying home until I recover, I was hurt through a manual labour job my work offered me modified duties and it got re-injured. Please help me I am so worry come 12 weeks it will be chronic. Please help me. What stretches should I be doing what should I be eating and is more rest better? Also what should the majority of my day be like to lessen pain and recover? What is the post recovery life like if I make it through?
Mitchell, these questions are all understandable and really are best to ask your current physiotherapist since he/she knows you and your condition well. Everyone heals differently and in their own time, so I really can't say how long it will take or give you specific advice. Don't worry about having a 'chronic' injury after 12 weeks, that's just a medical label and is really meaningless. Many people heal very well after 12 weeks and go on to live a normal life with no residual pain. Light activity is better than rest after the acute period of a muscle strain has passed, so in addition to the stretches you're doing in physio, you might try short, light walks a couple times a day, both for physical activity to keep you going and for mental relaxation since you're home from work. You mentioned feeling anxious - you might also benefit from breathing exercises, like this video: th-cam.com/video/04Z4t9udlmo/w-d-xo.html. As for nutrition, drink plenty of water and eat a variety of vegetables and fruit with healthy proteins and fat to get adequate vitamins and minerals. All the best!
I had this dull pain on left side of my lower back... As I started vigorously moving in my boxing class suddenly the pain kinda spreaded and I couldnt stand straight... When I saw in the mirron I was bent on the left side...like left muscle got so tight it was pulling me towards left... this is the 5th tims its happening to me... It always go away within a week or so... And I realized that inadequate warm up is the biggest reason for it.
@Dr Wagner - so I have been doing all these and I have become 85% normal with the exception of bending forward (right leg forward, left back), picking up loads and, getting up from sitting down or laying down both which cause my torso to shift to the right and sharp (6-7/10) back pain. Any more recommendations where to go from here? It’s been 2 weeks since the onset of the injury. I have also done the side corrections from your other video.
silverhelms, I saw your other comment on the disc bulge video, which is what I would have recommended. Healing can take anywhere from a couple weeks to over 6 weeks, so hang in there and keep moving forward without pushing too hard. Bending forward and lifting are typically the last two things to recover. I recommend not lifting any loads heavier than about 5 pounds for at least 6 weeks to allow healing time on muscles, ligaments and discs. Sounds like you're doing well with these exercises, some core exercises and the exercises in my disc bulge video. The last thing is just giving it the time it needs to heal. All the best!
Thank you!!!
Please, I have lower back pain. I went to the hospital medication, was given, but still I can feel the pains. What should I do.
Ruth, I suggest seeing your primary care doctor for further evaluation. You may also try to see a physical therapist for evaluation. Contact a physical therapy clinic in your area to check how soon you can be seen and if a referral or prescription is needed.
Hello, how sooner after the date of injury should I begin these exercises?
Celly, minimum of three days. Okay to start when swelling, redness, and warmth are gone and pain has changed from sharp and stabbing to dull and achy. Might take a week or longer. Start very slowly with small amount of movement.
Thank you. I was wondering that too. It's day 4 for me.
I am having low back pain ...but I shall definitely not being able to do any exercise right now...
With the back already so bad is there any other safer exercises instead of going on all fours.
Lourdes, start with the other exercises to the best of your ability and then progress to all fours when you're able. You can also try the cat/cow sitting up with tall posture, although most people tolerate it much better in all fours.
Thanks for sharing
hi, i am an athlete and an active footballer, i got a serious lower back pain about a week ago, do you think is it because of overtraining or any other reason? i feel it must be a back strain due to the heavy loads while playing football, the pain gradually decreased upon rest and massage over the few days so that should be a good sign, but do u have any tips on how to avoid this in the future? will stretching daily help avoid such back pain? thanks for your help
Neelam, there are many potential causes of back pain and I really can't say what might have caused your pain. Overtraining could certainly be a factor, especially if rest and massage alleviated your pain. It could also be a muscle imbalance issue between weak muscles and tight muscles. Stretching is important, especially back, hamstrings, gluteals, hip flexors, quads, and calves. Core strength is also very important and often underperformed. Core strengthening should include abdominals and glutes with dynamic exercises (not just sit ups). Check out some of my other videos for ideas on core strength (exercise ball, thoracic spine/mid-back, and lower body, etc.).
i've been doing these for a week and my pain is about 70% gone, so thanks for that. my question: when can i start getting back into the gym? does the pain need to go away 100%, or can i start lifting weights again, even if there is about 30% pain left?
PandaKuchen, I suggest waiting until your pain is 100% gone. When you go back to the gym, start with lighter resistance and more reps than usual to help your back heal and the rest of your body recover from the rest period.
Thanks 😊
Thanks a lot
Should I continue working lifting weights ?
Tactinho, to avoid reinjury, I recommend waiting at least one full week after your pain has resolved before resuming weightlifting. Start lighter than you left off and take a couple weeks to build back up.
Will this help with straind in the middle of the back as well?
Yes, this will help the mid back as well. If the strain is mild and not acute, you might also benefit from my other videos focused on the mid back. th-cam.com/video/lW4kPAxDvsM/w-d-xo.html and th-cam.com/video/23juUW8sXTc/w-d-xo.html.
Thank you! I've been doing these exercises for about a week now and I can tell its helps dramatically!
Is there any way I can contact you because my whole back feels all strains after I gave natural birth 10 months ago and I’m still dealing with it and I also have diastasis recti. I’m gonna have an mri in a week to see what’s going on
Anya, I would be happy to talk with you privately. I am not a post-natal, women's health specialist, but I can talk with you further... Please send me a private email via the contact button on my website: movementfunctionmaui.com/contact-1
Hi... I have back muscles weakness lower back and it's hurt much it's feel me discomfort since last month please help
These exercises may be helpful for you. You might also check out the other videos in my low back playlist. You might also benefit from seeing a physical therapist in person for individualized evaluation and treatment to be sure that your specific condition is addressed.
I have a back pain since 6 months and this pain have movement like sometimes upper back and sometimes lower back. I am taking medicines but it not works . Please tell me some tips 💡 to cure back pain. I think this back pain is due to fast bowing in cricket match.
This video may help your back pain and also check out my other videos for lower and upper back pain on my channel. I've posted many videos with information for managing back pain.
Hello maam my name is arpan maurya
I picked my dog which is about 35 kg
And felt cracking sound in lower right side of my back
Its been 5 days now the pain is still there
Can u help me or guide me on what😮 to do as 20 years old and really wanted to get normal as soon as possible
It is best to see a physician or physiotherapist directly, if possible in your area, to evaluate you and determine the best treatment plan to help your get back to normal.
Hi Beth, I just got to your video. My back pain started 2-3 months ago, I did carry on training bcs I've never had an injury before so I thought it's just something minor. It was getting worse and worse so I visited a physiotherapist and she said me it's probably just lower back strain and that I can continue train. As I said it's almost 3 months now and my back is still no getting better, I can't train properly ( stil just light training) and it annoys me. How should I know if it's really back strain and if yes, should stop training completely or what would be your advice? Btw thanks for this video, I definitely include these exercises !
Hi Magdaléna. One way to determine whether training is aggravating your back is to stop training completely for a couple weeks. If the gentle exercises in this video are tolerable, continue doing them. Walking short distances can also be helpful. If you continue to have pain after resting from training a couple weeks, I suggest returning to see your doctor for further evaluation. If you feel better after a couple weeks of rest, try going back to light training very gradually with rest days between sessions. All the best!
@@MovementFunction thank you very much for your help!🥺
@@thebestofpodcasts2how are you doing now? Did you find out what the injury was and how long did it take you yo heal?
@@JLaw2756 hi! I'm doing so much better now, thanks! However, it was a loong and painful journey. We've eventually found out that it was Herniated dics + few others minor complications. I couldn't train with weights for 4 months. But now I'm doing actually much much better! I've gradually got back to train with heavier weights, I'm still very cautious with my lower back tho. Sometimes it's a bit sore, but nowhere near to the I had.
@@thebestofpodcasts2 Thats good to hear. Any general advice you can give? Im almost 10 weeks into my injury slowly improving but just want reassurance.
Ma'am I have lower left side back pain means most of my muscle pain in lower back this exercise is good or not ?
There can be many causes of low back pain and this video specifically includes exercises to address a muscle strain. I cannot say for sure if these exercises will be good for you or not. All the best to you.
@@MovementFunction yeah I have one side of muscle pain whenever I touch to my lower back muscle it's very pain means left side lower back . some time I try to strech my body it's not happening because of muscle pain .
@@tybfma223mishraabhishek9 Try these exercises very gently and see how you feel. If the injury is new, you might need a few days of rest with a cold pack before your tissues are ready to start these gentle exercises.
I've pulled my lower back my right abdominal, I also have a bad cold with cough which its very possible it could be covid 19 ??
And everytime I cough its hurts my pulled muscles.
And I'm looking after a 2 year old 😂
I feel like I'm in a survival program.
Awesome video... Helps a lot. Question: Should I ever put a heating pad on my lower back?
Lex RT1, glad it's helping you. After the initial period of inflammation has resolved, usually about 3 days, then it's fine to apply a heating pad for improved blood flow and muscle relaxation. You just want to avoid applying a heating pad on tissue that is already inflamed.
@@MovementFunction Awesome.. Thanks again
If I forgot to put ice on my lower back after a strain five days ago should I still apply ice to it after 5 days or what should I do?
Good question, I put heat on mine, wondering if it’s too late to put cold on
Injured my back today shoveling mulch. Just laying still hurts. If i move at all, the pain is so bad I might throw up. This sucks!! I have to work tomorrow too. Yay.
You are great mam
How can stretching an injured back help it? It feels like it has to recover and knit back together, rather than be stretched?
Lemonbade, you are correct and this is not a stretching video. These exercises are gentle movements to improve blood flow and to help the tissues heal (as you say - recover and knit back together) without excessive tightness. In the introduction, I recommended rest and ice if the injury is acute (within 72 hours). After 72 hours, the best treatment to help recovery is gentle movement, not bed rest. Throughout the video, my instructions are to keep the movements slow and gentle, not stretching to end range or pulling excessively on the muscles. Hope this helps clarify things.
Can I talk to you pls about back strain I had during cycling
Rahul Behl, I am available for consultation via teleconferencing, depending on your location. Please send me a private message via the contact form on my website, including where you live, if you are interested. www.movementfunctionpt.com
I have a muscle strain for 3 months
Should i use ice or heat for my quick recovery ?
Ice is the best within the first 72 hours but I’m not sure about after that. But ice for about 20 min then stop for and hour then do it again.
Since your injury is no longer acute (first 72 hours), you can use both ice and heat. Use ice if there is swelling, warmth, redness or throbbing pain. Use heat when you feel stiff, achy, or sore. Use heat to warm up before activity and use ice for recovery after activity. You can also apply ice/heat back to back for improved blood flow. 10 minutes of ice or heat is enough, no longer than 20 minutes. Wait at least one hour and then apply again as needed.
15 years old and strained my back , lifting sports exc… honestly painful
Is only Exercise alone can help muscle strain is there another solution
I cannot do any of the exercises, feels like a knife in my left side of back
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
Sorry, its just i can relate
Meee toooo I tried to do these and it was just a sharp pain 😂
I know it’s horrible 🤣
Same bro🤣
Ahave strain my back befor 1 year after delivery baby now lcannot sitting or standing ihave muscle straine and muscle spasm pleace help me is this exrsise help me
These exercises are likely a good place to start to help your back heal. You would also benefit from seeing a physiotherapist for evaluation and treatment to help you fully recover after delivering your baby. All the best!
The problem is how do we know how much we can push it?
Like some people will feel a small tingling pain and stop, some others will stop only when it shoots down their legs, any advice on this? 🤔
Josef, great question. The answer depends in part on how acute the injury is. For an acute injury with tissue damage, best to stop before any pain starts. This video is geared toward an acute muscle strain so I recommend stopping at the first hint of pain or before that if possible. On the other end of the spectrum, going until pain shoots down the leg is definitely pushing too far no matter what as that indicates nerve irritation.
Should I do these everyday ?
Camk, yes, these are gentle enough to do every day but see how your body feels and adjust the frequency as it fits you.
I just need an immediate suggestion…..what should i do in a situation where my lower back has been strained while pulling up an weight….i am unable to even get up from my bed
I suggest seeing your doctor to make sure there is no serious injury. Apply a cold pack for 15 minutes every 2 hours during the day.
I strained my back trying to close the car door when the seat was not in the usual position. It happened on Saturday. Sunday was hell and still not able to move much.
Thank you feeling good
You're welcome 😊. Glad you're feeling good!
I wish I would’ve seen this, I put heat instead of cold on my muscle strain 😬
my pain start at night 3 o clock.firt day its normal but when i do exercise its convert in to severe.now i m taking oral medicines physio from hospital but not feel better.today apply cold ice bag gently its give me good feel 😊
I have lower back pain it was going away then when I woke up today it started to hurt again