Dr. Rowe shows the rocking crawler exercise.

This exercise will focus on lengthening and strengthening important muscles associated with lower back pain. This way, we can get both quick and long-lasting pain relief.

It can be done at home, requires no equipment, and may give lower back pain relief within seconds.

Let us know how it works for you!

***************************

Dr. Michael Rowe
St. Joseph, Michigan chiropractor

If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at https://www.BestSpineCare.com

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Saint Joseph, MI 49085

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All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

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#lowerbackpain #backpain #lowbackpain
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From our Healthy Highlights series: Dartmouth-Hitchcock providers Colleen Olson and Dr. Adam Pearson explain why you shouldn’t stay in bed if you have lower back pain.

Dr. Pearson says that “people have studied the effect of bed rest, and bed rest does not help your back pain. It will simply prolong how long it takes to go away.”

To learn more about taking care of your back, visit http://bit.ly/dh_backpain.

To hear more Healthy Highlights episodes, visit http://bit.ly/healthy_highlights.
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Dr. Ebraheim’s educational animated video describes information about low back pain – why is hurts?.
Check my new book, Synopsis of Orthopedic Emergencies on amazon. Here is the link.
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How to relieve upper back pain: Upper back pain can be caused when the rhomboid muscles get overworked & stressed. This real time rhomboid stretch can help relieve the pain. More rhomboid stretches: https://www.youtube.com/watch?v=6WynJSdu2KI&index=9&list=PLPS8D21t0eO-RMUZw1CSzzYRotJNy2MaM

The rhomboids help squeeze the scapula (shoulder blade) towards the spine.

Related Videos:

Rhomboid Muscle Pain Stretches:

Thoracic Back Exercises & Stretches (Ys, Ts, Ws and Is):

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Real Time Rhomboid Stretch to Relieve Upper Back & Shoulder Pain:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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“Famous” Physical Therapists Bob Schrupp and Brad Heineck present: Get Your Spine Back in Place in Less Than 60 Seconds

To enter the contest to win a PRO-ROLLER Massage Gift Sets, which includes a green PRO-ROLLER Standard Density and the PRO-ROLLER Massage Essentials book. Click on this link https://bobandbrad.com/bob-and-brad-giveaways

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Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle:
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If you like this animation, LIKE us on Facebook: http://www.nucleusinc.com/facebook

http://www.nucleusinc.com/medical-animation This 3D animation shows back surgery for lumbar (lower back) disc injuries, including central disc bulges, lateral disc bulges, lumbar disc herniations, and impingement. Surgery includes IDET procedure.
#BackPain #LumbarDiscInjury #LumbarPain
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Six of the best stretches and exercises to decrease pain and tension in your upper back. Thoracic self-mobilization techniques and strength training exercises to help eliminate your back pain and help you feel better. Tips and advice from a doctor of physical therapy.

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FOAM ROLLER USED IN THIS VIDEO: https://amzn.to/2VrLPEx

SELF-MASSAGER FOR MUSCLE KNOTS: https://amzn.to/2JKBqSs
===================================

OTHER VIDEOS YOU MIGHT FIND USEFUL

4 EXERCISES TO RELIEVE UPPER BACK PAIN IN 60 SECONDS: https://youtu.be/RTzXF8Zd5aI

HOW TO ELIMINATE MUSCLE KNOTS IN NECK AND SHOULDERS: https://youtu.be/9PC9Mn0VO00

HOW TO SLEEP WITH BACK PAIN: https://youtu.be/-Qxmc4E7IwA

FIX YOUR POSTURE IN 6 MINUTES – FOAM ROLLER EXERCISES: https://youtu.be/8otTdS5DhE4

HOW TO CRACK YOUR OWN BACK AND NECK AT HOME: https://youtu.be/4SfPkYXo7wQ
===================================

RELEVANT TIME STAMPS:
0:56 – WHY you hurt
3:58 – Thoracic Rotation Stretch
5:37 – Chair Extension Mobilization
7:27 – Foam Roller
9:36 – Rows
11:07 – Wall Angels
12:30 – Prone W’s

WHAT CAUSES UPPER BACK PAIN?

There are many potential sources of upper back pain. In my professional experience, the three most-common causes of thoracic spine pain are joint inflammation, rib dysfunction, and muscle strain/knots. Again – there are many more potential causes than this, but these are the three that I encounter the most often in my physical therapy clinic. Fortunately, there’s a lot that the right stretches and strengthening exercises can do to alleviate your pain and symptoms in your upper back.

STABILITY VS MOBILITY

When we are talking about joints of the body (and especially joints of the spine) there’s one key principle that often dictates rehabilitation: Stability vs Mobility. Your spine is a column of vertebrae stacked one on top of the other – it needs to be a stable structure to support your body. However, that column is also designed to bend and rotate (providing us movement) and therefore needs to be a mobile structure, as well.

The key to helping alleviate pain in this area in your upper back is often found in discovering the right balance for your body between stability and mobility. If you find your back is very stiff and doesn’t move very well (too much stability and not enough mobility) then your best treatment options should include stretching, foam rolling, and other joint mobilization techniques.

If, on the other hand, your back is very loose, flexible, and mobile, then you will most likely benefit from exercises focusing on stability (a.k.a. strength) versus stretching. A strong muscle is a tight muscle – the stronger your muscles in a given area the better the stability of that area.

BEST STRETCHES AND MOBILIZATIONS FOR THORACIC SPINE PAIN (please see video for full demonstration of each)

Thoracic Spine Rotation Stretch – One of my favorite stretches to introduce motion into the thoracic spine. Keep in mind – the higher you bring your knees the more you’ll feel this stretch.

Chair Extension Mobilization – Go up and down your thoracic spine to mobilize each segment; don’t be surprised if you get a few pain-alleviating “pops” along the way.

Foam Roller – Needs to be done the right way! Don’t hold your head suspended but rather let it mobilize your back.

BEST STRENGTHENING EXERCISES FOR YOUR UPPER BACK

Band Rows (bilateral and unilateral) – Bilateral to increase strength/stability; unilateral is a way that you can actually include some functional strengthening over motion with it.

Wall Angels – Strength and endurance are key! Remember the points of contact and try strengthening over this really good posture.

Prone W’s – Remember to get your chest up off the floor (extend through your back) and get your elbows behind you (drawing your shoulder blades closer together)

Upper back pain is a common problem for a lot of people, but it absolutely doesn’t have to be! Being in tune with your body and understanding the principles provided in this video (stretch where it’s tight; strengthen where it’s weak) are key to alleviating your pain and helping you to feel better.

Be sure to LIKE this video if you found it useful; also SUBSCRIBE to our channel if you have not done so already. Thanks so much!

Education video on Spinal Nerve Root Pain by Dr. Gary Simonds, former Chief of Neurosurgery at Carilion Clinic.

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http://www.amazon.com/dp/product/B000F8UBG0/?&tag=g07de-20
I’ve had back pain for most of my adult life. To manage the pain, I found the Spine-Worx Alignment Board. My pain is from a subluxation, an occasional slipped rib, and sciatica. Using the board couldn’t be easier, but does take some getting used to:

-Place the board on the floor, or on a yoga mat if you have hardwood flooring
-The board is marked at the bottom where your lower back goes
-Sit on the floor so your butt is close to the bottom of the board
-Slowly lower yourself down onto the board ensuring that your spine is between the yellow rubber cushions
-You will probably need to place a pillow at the top for your head, and maybe one under your butt until you get used to the curvature
-If the yellow cushion is to hard, you may also want to wear a thick sweatshirt to add extra cushion for your spine
-Start by only laying on the board for 30 seconds or less if it is uncomfortable
-Work your way up to longer sessions of 10 minutes or so
-Roll over and pull the board out and remain laying on the floor for a few minutes before standing up

Aeromat Yoga Mat
http://www.amazon.com/dp/product/B000T1TNL2/?&tag=g07de-20
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Suffering from back pain can be difficult, and knowing when to seek the help of a specialist can be confusing. Dr. Rey Bosita, Spine Surgeon at Texas Back Institute gives helpful tips on when to see a spine specialist and what red flags to watch for.

For more info visit https://texasback.com/patients/patient-education/

Join us at www.facebook.com/texasbackinstitute
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In this video, Dr. Zahir discusses what you can expect when you visit a spine specialist for the first time.
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These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you’ve pulled a muscle. If you know your specific back pain diagnosis, can check out the back pain section of my website for more specific exercises and stretches. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/how-to-relieve-back-pain

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises.

Next you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.

Now you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side. Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.

Then try some gentle trunk rotation stretches on your back with your knees bent in hooklying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.

The next stretch is the prayer stretch. Bring your butt back onto your heels, and keep your arms straight out. Relax your head down to the ground. Hold it for 30 seconds, and do it three times.

Finally, you will do a combination move where you start in a plank position, and go into an upward dog yoga position. Hold that for 3-5 seconds, and then make a smooth transition into a downward dog position. You can go through this motion 3-5 times.

Related Videos:

How to Crack Your Back:

Lower Back Pain Back Flexion Stretches:

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How to Relieve Back Pain:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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