Top 3 exercises for Lower Back Pain and Sciatica

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In this video I discuss my top three exercises to address lower back pain and sciatica. We have a brief description of the anatomy of the lower lumbar spine. We discussed how to perform these movements in a safe manner. We discussed some of the precautions when performing these movements. Your condition should never get worse for longer than 3 to 5 minutes after performing one of these exercises. If it does stop immediately and get a orthopedic evaluation. A common misconception is that you should do more than one of my suggested exercises. The proper way of approaching this is to perform one of the three exercises for two or three days and if your condition does not improve stop and try the next one. Often you’ll see and improvement in range of motion first followed by a decrease in pain intensity or location. If you’re unsure if the exercise is working pick an activity that commonly you have trouble with before doing The exercise and then afterwords And see if there is a improvement in your function were the intensity of the pain while performing that activity. It allows for a self functional evaluation and is one of my approach is when evaluating patients with lower back pain and sciatica in the clinic. In the physical therapy clinic we use the McKenzie method to determine the best exercise for your lower back pain and sciatica but these are typically the top three but I utilize. However there are variations on this exercise that are beyond the scope of this video. Do not attend these exercises if you have any of the following red flags: Progressive weakness, a recent accident or trauma, a recent change in bowel and bladder control , Numbness around the groin or inner thighs, or significant balance problems. If you find an improvement after trying these movements pick one and perform at two times every two hours for about five sessions a day. I also recommend not sitting for greater than 20 minutes at a time and performing a gentle walking program as long as neither of these things increase your symptoms pain or otherwise.

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Original Mckenzie D-Section Lumbar roll
Using this lumbar roll is helpful for self-treatment with low back pain and resting on it helps improve posture and helps correct mechanical back pain


Mjol ninja says:

I only have the backpain, I rarely get the glute tingling, how do I stop the back pain?

Tom Rilley says:

god fucking bless you

CVS says:

The pain radiates down the right thigh from the right buttocks . How to get over this problem ?

TechSquidTV says:

These are the exercises i learned at physical therapy but I had forgotten them and wanted to re-learn. Thank you for this video, I really appreciate the no-nonsense and no sales pitch, just genuinely helpful. I appreciate you

Swan Sandoval says:

Wow inmediate difference, it helps so much thank you.

Raysfild Soyland says:

Doc, i veen suffering from lowbackpain for 3 years, my chiro found out that i have herniayed disc causing the symptoms on my lowback ang sciatic in mynleft heap anf foot….i will worsen everytime i lift heavy weights.pls advise me

Shey Edlington says:

I intend to try these. Please can you tell me if I do them all, or try one for a few days. Just to say I have a sway curve so wondering if I should do the push ups ? Thank you.

Lumber says:

This is a "Know pain – know gain" 😉

Cynthia Martinez says:

I'm feeling some numb thighs again after so much standing making Christmas tamales. Some sciatica and dome hamstring tightness. Will these exercises soon end and heal the tight hamstrings? I'm in fear that this debilitating pain might ruin my life after so much decompression and electromuscular chiropractic treatment. My chiropractor is out til after the new year. Thank you.

Tony Maurice says:

After two back surgeries I can tell you none of these exercises work. I must have permanent damage

Tony Maurice says:

Back surgery is definitely a scam!

John Davis says:

I’m going to try the pushing up exercise, I have DDD and arthritis of low back it’s been flared up
8 weeks now .

Timo Davis says:

I started doing the McKenzie and wow I never had lower back pain but had sciatica like crazy well I woke up with serious lower back pain but no more leg pain

Kevin Lopez says:

Thank you for sharing this valuable information! I tried it and I felt slightly better. I’m going to apply the workouts every day of my life. 🙂

Health comes first.

Jennifer Large says:

Im under 40 and a hairdresser and a physio has given me a big list of exercises but the standing lumbar is makes my foot tingle…..not confident about doing the others now??

Denise Neeley says:

The first exercise helped so much, always waking up with severe lower back & buttock pain,once I did the exercise the pain went away,thank you so much😁

Katham Gabar says:

What about pain in shoulder blades and neck runs down to arm , and I have as well the lower back to leg. I've done Construction work, Moving work and Delivered all kinds of appliances.

Katham Gabar says:

Correct on bending forward most of the time .

Anna Banana says:

Then what we’ll do after the pain came back to lower back?

Daddy Crab says:

Thank you for this video. 😎

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