I love this video!! Especially for chronic low back pain patients who have an acute flare up! I also think it's important to also say that core strength can play a large role in athletic/high activity level patients though....low back pain is too general of a term to put a majority of patients into one treatment strategy
I am 28 year old having a late night lower back pain near glutes and yours exersise is magic medicine for me and i did those exercise which u suggested for 10 min hardly and my back pain gone like nothing happened to me ever
Love this video! This is what I got into physiotherapy for! It's a shame many therapists will just get the patient on the plinth and just give them manual therapy and massage...
The jefferson curl is awesome - I was terrified of spinal flexion due to bad deadlift guidance 10 years ago and a disc injury that I suffered twice. So I'd constantly put my already hyper-lordotic spine into extension. The jefferson curl helps with the extension based pain I get and convinced me that I can actually flex my spine. Now when doing everyday activities, like tying shoe laces, cleaning, picking stuff up off the floor I'm always in flexion.
Thanks a lot !! I think this is the correct approach. But I am expecting that in the short-term the pain might increase doing these. That is probably expected and the patients need to be re-assured?
One addition to the slow mointain climbers: when raising up your knee to the ende, bring up your hips. the flexion in the lower back will be bigger and abs have to contract even more
excellent video. thanx brother but it is not easy for the back pain patient. however if the patient continue this type of exercise he feels 100% healthy.
Great video as allways, do you think the these grade exposure exercise could be applied for herniated disc and neuro symptoms aventually as symptoms improve
Who taught you that it "breaks" the disk? I've never heard anyone in the medical field claim this exercise "breaks" disks. Accumulation of stress on the disk can lead to bulges or herniation, however everyone has a certain tissue tolerance the can be adapted and increased over time. The Jefferson Curl may be helpful for someone with fear avoidant behaviours with no serious underlying pathology, however you probably wouldn't give it to someone with a dynamic disk bulge, especially under heavy load or if they are having an acute flare-up of flexion driven pain.
Outdated view which was never substantiated by evidence. Latest research that's emerging is that lifting with a rounded spine might even be less stressing. Anyways, the goal in this context is to confront fear-avoidance behavior. There are hardly any exercises that are "bad" in general (despite all the bs claims you'll find everywhere). Problem is rather the exercise u are not prepared for. That's why u have to start easy.
@@ytrew9717Not all studies show statistical significance, large enough sample sizes, many have errors or additional factors that might question their relevancy or specificity for a given outcome, there could be many. It’s not their job to cite the studies for you unless of course there’s a groundbreaking one, in which case I think they would.
Whilst it seems logical that we need to turn off muscles to address trunk stiffness, couldn't you also argue that these muscles are overactive due to weakness, fatigue or a loss of control (due to being sedentary or injured), causing them to default to a shortened resting position in order to fulfill their role. This would perhaps validate the use of strength exercises in combination with freedom of movement exercises.
Overactivity on emg readings can be due to the points you mention but this is different from inability to switch off. With the shortened resting position you're losing us. There is no strong association between muscle weakness of the trunk and low back pain and and improvement in trunk strength does not explain improved pain outcomes (steiger et al. 2016)
When do you incorporate this into a routine for someone who is still getting leg pain from a small L5S1 disc protrusion with nerve root compression. Currently 4 months post acute injury.
One not can say. Your pain can originate from the still bulging disc, then this exercise can make you worse. Your nerve root can also become adherent, then some of these exercises can make you better. You have got to be instructed about sitting position and lifting heavy loads. Spontaneous healing from leg pain after such a time is not so often. You need proffesional help. Get advice from a McKenzie therapist
@@diejeekoen I tried every modality and discipline. In the end it was functional patterns, posterior chain strengthening and cryotherapy. I’m now, happy to say, pain free! Thanks for the reply.
Hi :) Would these exercises be recommended during an acute flare up of a minor lumbar disc bulge? Of course alongside McKenzie protocol and some core stability and coordination exercises as well
A flare up ist mostly a dorso derangement. That have to be treated and healed first, mostly with exercises in some kind of extension direction. Afterwards you can do some of these exercises when you have problems with flexion or had fear for it. It should be graded. So gradually built up. The exercises in this video are not. So better you ask a McKenzie therapist. Good luck!
FAB is good relevant test can come up with some quessenerie too...do you think the abdominal bracing exs's cant work for the MCI phenomenon...in regard wise graded ex's has good realible tool eventhough the start up with problm of patient we can sTarT back screening is very important if am not wrong...
I have rounded shoulders and when I touch my back,one bone feels coming out of body.Is this due to lack of flexibility ?Can you recommend video to fix both problems?
Degenrative changes at l4 l5 and L5 S1 levels indenting the thecal sac not compressing the nerve roots. My mri represent this...what this means....is it curable....i m feeling heavy stiffnes and heavyness at my low back and hips area....but no pain Pls reply
For any health-related questions, we would advise you to get in touch with our colleague from Yourphysio.online where you can find great information for patients. You can also book an online consultation in order to work on your problem!
@@shishirpanthee1880 to my opinion you have to be painfree for several weeks with a full range of motion for extension. Then you can start gradually. Always check afterwards if your ROM for extension is still intact. When not so the disc is not stable enough to progress.
Yes, have a look at the study from Holder et al. who show that lifting with a bent back may actually be more economic. Anyways, the body can handle a lot if gradually exposed to stress. It's one of our favorite exercises to confront a patients belief that bending is harmful
@@Physiotutors It's not the bending that seems dangerous... It's bending with straight legs, you know... shifted center of gravity and such. But I will look into that study. Keep up the good work guys!
@@Physiotutors come on, when this study is true all weight lifters would have adopt the jefferson technique for maximal weight lifting a long time ago. Why would they still do the squating technique? power
Hm, you sound as if the patient's fear was always irrational. My experience is different. I avoid flexing my lower back because I know it definitely leads to injury. I already had several disc protrusions and my discs are brittle now (after years of heavy lifting). Are you recommendations for weightlifters the same: work on your flexibility rather than on your stiffness?
At 5:50 No one with a bad lower back is going to lift that ball so badly without a proper hip hinge, you are begging for a spasm. It isn't good to show that
Sorry but I feel it's having to much injury reactivation possibility Burpees for fear avoidence , stick catching with bent and straight knees battle rope ....if you are planning it according to a phase wise rehab still these can be done only in advance rehabs when the patient is 100 percent free of symptoms and have attained good MMT score for core muscles...
That's why you can never simply follow generic exercises but you have to adapt them to the person in front of you. What we can do is to give you inspiration, but not recipes
Have you ever considered that your belief that certain movements are "complete suicide" become self fulfilling due to you moving less, joints becoming stiffer and muscles getting weaker?
Exercises always have to be patient-specific which is why a video can never serve as a blueprint for every patient. Same reason a youtube channel cannot replace a good physio who adapts a rehab programme to you as an individual
I love this video!! Especially for chronic low back pain patients who have an acute flare up! I also think it's important to also say that core strength can play a large role in athletic/high activity level patients though....low back pain is too general of a term to put a majority of patients into one treatment strategy
Very good
I am 28 year old having a late night lower back pain near glutes and yours exersise is magic medicine for me and i did those exercise which u suggested for 10 min hardly and my back pain gone like nothing happened to me ever
Seated & standing flexion
Standing flexion with movement
Standing flexion with windmills
Jefferson curls
Knee to chest rolls
Mountain climbers (1legged/2legged)
Burpees
Movement games:
Ball catches/throws
Stick catches
Ball thru legs
Ball slams
Battle ropes
Hoola hoops
Block flips
Love this video! This is what I got into physiotherapy for!
It's a shame many therapists will just get the patient on the plinth and just give them manual therapy and massage...
In my experience that's normally a default for when they don't actually know how to manage the person.
The jefferson curl is awesome - I was terrified of spinal flexion due to bad deadlift guidance 10 years ago and a disc injury that I suffered twice. So I'd constantly put my already hyper-lordotic spine into extension. The jefferson curl helps with the extension based pain I get and convinced me that I can actually flex my spine. Now when doing everyday activities, like tying shoe laces, cleaning, picking stuff up off the floor I'm always in flexion.
What disc injury did you have ? Bulge or herniation
Neither one direction is good. It is about equilibrium between both.
Achja und fette Props für den Content ihr seid wahre Helden!!!!
How does graded exposure compare to other types of rehab intervention in general for all types for musculoskeletal conditions ? @physiotutors ?
Thanks a lot !! I think this is the correct approach. But I am expecting that in the short-term the pain might increase doing these. That is probably expected and the patients need to be re-assured?
Great video be good to see some exercises on middle back region - it’s where I’m struggling currently with working from home
It's burpees that strike fear into my heart! ;D
It is so pleasing watching those exercise 😃. Thank you for the video. Always following.
One addition to the slow mointain climbers: when raising up your knee to the ende, bring up your hips. the flexion in the lower back will be bigger and abs have to contract even more
excellent video. thanx brother
but it is not easy for the back pain patient. however if the patient continue this type of exercise he feels 100% healthy.
You guys are craaazy awsome!!!! 😍😍🔥🤙🏻 thanks for the video 👍🏻
Is it safe to bend with concave curve.
co-contraction of which muscles?abs and back extensors?
When does one initiate graded exposure exercises when managing an acute low back sprain/strain? Right away or after a period of rest?
So good!
Great video! Are you having them brace their abs in the early stages of flexion or just letting everything go limp?
Ultra nices Video! Danke
Great video, thanks!!
i will start doing these exercises. sick and tired of always being cautious...
Gradual progressive overload is key.
Loving the content guys.
Great video as allways, do you think the these grade exposure exercise could be applied for herniated disc and neuro symptoms aventually as symptoms improve
Excellent video
3:45 we all learned that this movement is extremely bad because it breaks the disk. Is it a misconception?
Who taught you that it "breaks" the disk? I've never heard anyone in the medical field claim this exercise "breaks" disks. Accumulation of stress on the disk can lead to bulges or herniation, however everyone has a certain tissue tolerance the can be adapted and increased over time. The Jefferson Curl may be helpful for someone with fear avoidant behaviours with no serious underlying pathology, however you probably wouldn't give it to someone with a dynamic disk bulge, especially under heavy load or if they are having an acute flare-up of flexion driven pain.
Outdated view which was never substantiated by evidence. Latest research that's emerging is that lifting with a rounded spine might even be less stressing. Anyways, the goal in this context is to confront fear-avoidance behavior. There are hardly any exercises that are "bad" in general (despite all the bs claims you'll find everywhere). Problem is rather the exercise u are not prepared for. That's why u have to start easy.
@@Physiotutors fascinating, but you don't cite your refs. "Latest research" from whom and when?
@@ytrew9717Not all studies show statistical significance, large enough sample sizes, many have errors or additional factors that might question their relevancy or specificity for a given outcome, there could be many. It’s not their job to cite the studies for you unless of course there’s a groundbreaking one, in which case I think they would.
Very good beni fitable explain so good
Whilst it seems logical that we need to turn off muscles to address trunk stiffness, couldn't you also argue that these muscles are overactive due to weakness, fatigue or a loss of control (due to being sedentary or injured), causing them to default to a shortened resting position in order to fulfill their role. This would perhaps validate the use of strength exercises in combination with freedom of movement exercises.
Overactivity on emg readings can be due to the points you mention but this is different from inability to switch off. With the shortened resting position you're losing us.
There is no strong association between muscle weakness of the trunk and low back pain and and improvement in trunk strength does not explain improved pain outcomes (steiger et al. 2016)
Amazing video thankyou
Glad you enjoyed it
Excellent vide
When do you incorporate this into a routine for someone who is still getting leg pain from a small L5S1 disc protrusion with nerve root compression. Currently 4 months post acute injury.
One not can say. Your pain can originate from the still bulging disc, then this exercise can make you worse. Your nerve root can also become adherent, then some of these exercises can make you better. You have got to be instructed about sitting position and lifting heavy loads. Spontaneous healing from leg pain after such a time is not so often. You need proffesional help. Get advice from a McKenzie therapist
@@diejeekoen I tried every modality and discipline. In the end it was functional patterns, posterior chain strengthening and cryotherapy. I’m now, happy to say, pain free! Thanks for the reply.
Where could I find more examples?
Hi :)
Would these exercises be recommended during an acute flare up of a minor lumbar disc bulge? Of course alongside McKenzie protocol and some core stability and coordination exercises as well
A flare up ist mostly a dorso derangement. That have to be treated and healed first, mostly with exercises in some kind of extension direction. Afterwards you can do some of these exercises when you have problems with flexion or had fear for it. It should be graded. So gradually built up. The exercises in this video are not. So better you ask a McKenzie therapist. Good luck!
hey , what is the name of the first track played in this video ?
FAB is good relevant test can come up with some quessenerie too...do you think the abdominal bracing exs's cant work for the MCI phenomenon...in regard wise graded ex's has good realible tool eventhough the start up with problm of patient we can sTarT back screening is very important if am not wrong...
not sure what you are trying to say- sorry
Thank you. May you please create a video on exercises for nerve root compromise in the lower back? Thank you
Have a look at direction specific exercises for the low back on our channel
I have rounded shoulders and when I touch my back,one bone feels coming out of body.Is this due to lack of flexibility ?Can you recommend video to fix both problems?
Thanks
Wo habt ihr den Artikel verlinkt, der bei 1:00 erwähnt wird?
Ist in der Video Beschreibung
Low back pain patient how to do these excise
Degenrative changes at l4 l5 and L5 S1 levels indenting the thecal sac not compressing the nerve roots.
My mri represent this...what this means....is it curable....i m feeling heavy stiffnes and heavyness at my low back and hips area....but no pain
Pls reply
For any health-related questions, we would advise you to get in touch with our colleague from Yourphysio.online where you can find great information for patients. You can also book an online consultation in order to work on your problem!
Just one qustion ....forward bending is good for low back pian?
Our backs are made to bend. It's about graded exposure to something that was once provoking
@@Physiotutors I had disc extrusion 3 years back i am very afraid of flexion activity can i flex with graded activity after disc has healed.
@@Physiotutors .....and are made to extend! So both! Don't forget!
@@shishirpanthee1880 to my opinion you have to be painfree for several weeks with a full range of motion for extension. Then you can start gradually. Always check afterwards if your ROM for extension is still intact. When not so the disc is not stable enough to progress.
@@shishirpanthee1880 look for my answer more down below.
Awesome video guys! :)
Shir making sitika problem video and exercise video
Jefferson Curls... Are you sure about that? Seems dangerous to me.
Yes, have a look at the study from Holder et al. who show that lifting with a bent back may actually be more economic. Anyways, the body can handle a lot if gradually exposed to stress. It's one of our favorite exercises to confront a patients belief that bending is harmful
@@Physiotutors It's not the bending that seems dangerous... It's bending with straight legs, you know... shifted center of gravity and such. But I will look into that study. Keep up the good work guys!
@@Physiotutors come on, when this study is true all weight lifters would have adopt the jefferson technique for maximal weight lifting a long time ago. Why would they still do the squating technique? power
Alright so this Hulahoop maneuver needs further studying ☺️
Hm, you sound as if the patient's fear was always irrational. My experience is different. I avoid flexing my lower back because I know it definitely leads to injury. I already had several disc protrusions and my discs are brittle now (after years of heavy lifting). Are you recommendations for weightlifters the same: work on your flexibility rather than on your stiffness?
At 5:50 No one with a bad lower back is going to lift that ball so badly without a proper hip hinge, you are begging for a spasm. It isn't good to show that
There's absolutely nothing wrong with lifting moderate loads in spinal flexion
Sorry but I feel it's having to much injury reactivation possibility
Burpees for fear avoidence , stick catching with bent and straight knees battle rope ....if you are planning it according to a phase wise rehab still these can be done only in advance rehabs when the patient is 100 percent free of symptoms and have attained good MMT score for core muscles...
They did show how to progress, though. Burpees is not a starting point to everyone.
That's why you can never simply follow generic exercises but you have to adapt them to the person in front of you. What we can do is to give you inspiration, but not recipes
Those exercises are complete suicide for my si joint and L4,5 disk problems..😱
Have you ever considered that your belief that certain movements are "complete suicide" become self fulfilling due to you moving less, joints becoming stiffer and muscles getting weaker?
@@feature25 it's not a belief..its a reality.
@@stephencracknell5077 you're right, have a good day 😊
Exercises always have to be patient-specific which is why a video can never serve as a blueprint for every patient. Same reason a youtube channel cannot replace a good physio who adapts a rehab programme to you as an individual
I agree. If I just bent over I'd be back to day 1 starting over. And if that happens I'm not gonna want to be here