Simple Exercises To Do When Your Back Hurts Or Is Flared Up
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- เผยแพร่เมื่อ 20 ม.ค. 2023
- If you’ve ever experienced back, piriformis, or sciatica pain- you know how frustrating it is to experience a setback or flare up of symptoms. What should you do when it happens? How can you keep moving without making things worse? How do you get back to exercising safely & effectively? I'll show you!
Setbacks and flare ups are a part of any healing or recovery journey...
Yet, most people don’t know what to do when this happens.
So, they begin forcing things- by trying all kinds of stretches, foam rolling, massage, chiropractic, and a whole host of other treatments to relieve their back, buttock/glute or sciatica pain. This usually results in things becoming even more aggravated, not to mention further frustration.
In this video, I talk about what to do if your pain is flared up. Specifically, what are some safe & simple exercises that you can do (at home) to get your back and body moving when things hurt and nothing else seems to be working.
Step 1- Start AWAY from the area of pain. The highest risk area to begin treatment is in the area of pain/injury. It could work, but this increases the risk that you could further “flare” things up.
Step 2- Find yummy motions… usually on the other side of the body pain, a pain free leg or the trunk/torso or even your arms. The goal is not to “fix” anything at the moment- but to teach your brain that movement is safe.
Step 3- Use movement as medicine. Bottle up a motion that feels good, and work it. Optimize the dose, frequency, and timing of the motions in a way that works for you.
As things calm down, you can start to move closer to the area of injury in your back, butt, or leg.
Hope this helps anyone who’s experiencing a flare up of their back, piriformis, or sciatica pain!
#drcharliejohnsonpt #simpleexercise #backpainrelief #backpainexercises #sciaticatreatment #lowbackpainrelief
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• Simple Exercises To Do...
![Stop All Back, Piriformis & Sciatica Pain Exercises! [Until You Watch This]](http://i.ytimg.com/vi/2uKFN0pKxP0/mqdefault.jpg)
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](/img/n.gif)
Thanks for watching! Want to pinpoint the source of your back, butt, or leg/sciatica pain without needing expensive images or a specialist? 🔥Grab my FREE “Better Than an MRI DIY Diagnostic Guide” here 👉 www.drcharliejohnsonpt.com/diyguide
Glad I found this channel......I now realize that I've been in a pain cycle for several years - Pain, fear, stop, pain, fear stop - now I feel like I'm a 90 yo shuffling around.
Charlie,
Brilliant...." focus on movements I can do away from the pain zone vs on what I can't do." To my surprise, simple trunk twists reduced reduced piriformis pain!
Your insight about focusing what I can do and taking actions that feel good, also apply to personal and family relationships. Break through in this area of life too!
You're so insightful!
Thank you.
thanks for watching. and appreciate your comment! it all goes back to principles- most of which transcend many areas of life. good work and way to pull out the nuggets! 🔥👍
Watching this video got me from lying on the couch (my back is "out"/bulging disc that I'm taking tramadol for) to realizing it doesn't hurt to stand for a while and move my arms around, so I got up and cut up some vegetables. And took my dog out in the sun.
Idk if it was in this video or another of yours, but I went out of my way to arch my back a touch more than normal and it hurt less to walk & stand! Thank you for sharing your knowledge 🤩
Hey! Glad I could help- way to pull out the nuggets and apply them!
You’re advice is amazing! Just doing exercises on your channel have helped me tremendously. Actually, more so than the exercises, your methodology is extremely insightful!
So thankful for your videos, s1l5 10mm extrusion on right side w pressure on thecal sac, been dealing with for a year, PT, injections- was ok for 6 mo cleaned my sons closet and now I’m down again - 10mg dexadron didn’t even touch it- I will def try this method. 🙏
Damn I love the way you think. I've been having some sort of sciatic pain and being blue collar has been messing with me mentally. Thank you for reminding me to keep moving.
Having a flare up and found this immensely useful. Thank you. 😊
Great points and video, thank you Charlie!
Glad you liked it! Thanks for watching Nicole!
Excellent !
Thanks Athena!
Great advise, Thanks.
thanks!
Oh snap! C dawg in da house
Haha! What’s up Nick?!
PURE EXCELLENCY!!!!!!!!!!!!
Thanks George! appreciate you watching my content! Let me know if you have any questions or need help.
Dr. Charlie
Thank you Charlie everything you explained makes total sence. I am trying this new approach .
You're welcome Anna!
@@drcharliejohnson I am going to use library computer to set up time to chat with you . PT is doing me no relief I am trying my best Thank you so very much I appreciate you
@@annamay3083 sounds like a plan. You're welcome! Look forward to reviewing your case Anna and seeing how I may be able to best help. Hang in there! www.drcharliejohnsonpt.com/apply is the link to book in case ya need it again.
CatCow and Bird Dog these nerve flossing i was doing for a month. I had severe pain and it kept getting worse.
I started sciatic pain 2 months ago radiating to left leg and pleft toes and severe cramps all throughout the days.
Great advise Thank you Charlie. i will try to do that way work with the opposite side for a while.
Hey Beatrice! Awesome. Let me know if ya get stuck and need help?
Nice !
Thanks!
My PT had me turning the air blue as she worked away at back knots just above where I'm getting pain. I never went back. I was told it was muscular. Prior to that another PT told me it was piriformis and had me stretching that muscle all the time. I'm just doing what I can and see what happens😳
Hey! Sorry to hear- no fun.
No pressure, but if you’re open to a different approach- I’d love the chance to at least review your case and see if/how I can help.
If you’re interested in that- just visit www.drcharliejohnsonpt.com/apply
Hang in there!
Really helpful and timely video! Can you clarify a bit more about avoiding the problem area - for example for me when I lean down to the left side and grab my ankle it really helps the right sided pain but I feel a lot of stretching. Should I avoid that because it’s going into the painful area, or is it ok because it helps the pain?
Good question! If reducing the pain- that’s a great start and seem safe to me. But if pain relief doesn’t last- then you’ll need to find another motion 👍
Make sense?
@@drcharliejohnson it does, thank you, feeling better each day doing this. Now I just need to learn some patience and not jump straight back into sports training - that’s the hardest thing!
Hey dr charlie, can you make a video on the correct way to pick up light things from the ground? Because bending over is what causes my flare ups
Hiya Charlie...are you by chance able to discuss points about issues with lower body due to lumbar scholiosis especially. Maybe ideas of variable stretching?! I think I asked in the past. I think down in USA, where healthcare access is not accessible so much, it may help pple that do not have access to imagjng and specialists. Lumbar scolio is often 'idiopathic' or it stems from a multitude of bad lufe habits or jobs.
You use the best stick figure and terminology like 'fire', flames, 'back on the....island',
I have pain across my back from right to left. Nothing seems to help. The pain seems to move around, and I have been told I have an emotional back because of the stress I am under. Adjustments and AK treatments haven’t helped yet either. I continue to do my forever wellness exercises at the YMCA, and take a seated yoga stretch class once a week. I am not sure where I need to go at this point, but focusing on the pain is really not helping. I have followed your exercises but not much relief. Any suggestions.? I am also working on stress issues
Hey Barb! Thanks for watching and sorry to hear about what you’re dealing with.
Many options to solve this problem- so don’t get discouraged… you can do this!
Honestly, hard to give specific advice without knowing more about your unique situation. No pressure, but would love to see if/how I can help.
If you’re open to that, and would be interested in chatting- you can visit www.drcharliejohnsonpt.com/apply to set up a time to chat.
Here because of Lucidpixul... and my own flare-up. 😅
I'm already feeling more hopeful.
Ty
Hey Ashtox Art! Awesome! thx for checking out my channel! Hang in there and let me know if ya get stuck or need more help. Keep your chin up.
😂😂 very good explanation
If it is yummy, continue,if yukky dont😅
SMART!
Hello Dr. Charlie, I had a quick assessment yesterday with pain management doctor. Seems like I’m flexion intolerant and to some degree, extension hurts the left side. She tested for SI joint problems and the left was very painful. It’s still painful today. I’m going to try a few of the exercises in this video. I also have cervical radiculopathy mostly characterized by burning in the scapula and shoulder. I know that’s not your focus, but just wondering if you have a resource I can look up for sage exercises?
Can you post Similar exercises for piriformis syndrome ,,its pain in the a** can't sit or sleep any stretch ,? Figure 4 stretch make it only worse
Clam shells, the side that hurts is up laying on your side. 30 reps.
On those clams, I squeeze my but muscles at the maximum when spread apart. Its just not up and down clams. Correct?
@@paeade I just do them slow. He has a video on that.
hey Alan! like Jerry said- I do have a video on this. Obviously, without knowing a bit more about your specific situation- hard to say if I’d recommend or not- but, give it a go and let me know if ya get stuck! here to help
It's very hard to get over the mind part and also not to pick the scab
Totally Mark- a bit of a process… but with the right tools- totally doable.
Are you open to help?
No pressure, but if you’re a bit stuck- and open to a different approach- I’d love the chance to see if we can help you out.
If you’re interested- you can set up a time to chat (free) by visiting: www.drcharliejohnsonpt.com/apply
Sound good?
hang in there Mark