Acute Low Back Pain - Muscle Spasm Release Routine | Tim Keeley | Physio REHAB
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- Опубликовано: 30 июл 2024
- #backpain #lowbackpain #lumbarspine
This is routine of mobility exercises works so well with patients who have 'episodes' of back pain from a recurrent strain or disc injury that give them a locked up lower back feeling, with sharp or intense pain on movement. During these muscle spasm or guarding episodes it's hard to the rehab and mobility work to help the problem.
So I find this great little routine is ideal in the acute stages of back pain to then enable you to then do the lower back stretches to improve mobility and then core work. Very good to start the day with if you are locked up and in pain.
1️⃣ Pelvic Tilts
2️⃣ Controlled Rotations
3️⃣ Pelvic Rocks
4️⃣ Back Block Traction
Physio Fitness | Physio Rehab
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Got locked up in the bathroom while having a shower. Had to crawl out screaming till I reached the bed while my hubby helped me up on the bed and dressed me. It is the worst pain ever. I get this every couple of months but this time was the worst. Just found your videos. Thank you.
Hello, fellow-sufferer :). I bent down a week ago. Too quickly and too low. Idiot :D. And this time I was really angry with myself that I hadn´t bought a "shewee" since going to the bathroom was an expedition every time that took quite a lot of time and effort.
My personal recommendation is: a lot of heavy lifting with support-belt. I spent 3 months building a garage, carrying buckets of sand and gravel and.... for 2 years my back was ok. :D
If you´re not building anything- MBT shoes. It certainly helps keep a good posture and it´s possible to fix an existing blockage when you walk in these.
Expensive but worth it. I don´t have a pair now, need to buy new ones.
Feeling better?
🤣🤣🤣🤣🤣🤣🤣
@@marialuna7452 you haven't had such a horrible experience I'm sure. That's why you're so generous with your laughter.
Anyway....no one should even go through such a thing. Hope you have some empathy in another reply to someone.
@@caroline4323 @caroline4323 thank you so much for your concern. I got diagnosed with 2 mild moderate slipped discs and I'm finally able to walk . Will be starting physical therapy tomorrow.
I have to look at MBT shoes. Don't know what that is unfortunately. But thank you so much for your advice. ❤️
I'm glad you are better now. I'm looking forward to a speedy recovery. I managed without a shewee thank goodness.😂
@@TobleroneABS Heh. I am fully able to imagine you crawling out of the bathroom etc...
Good you´re better but it did take a while. I am usually "off" for about 2 weeks.
The MBT shoes, just a note- not any "it´s similar" shoes. There are huge differences, I can´t even say that the high quality from 10 years ago is still there.
Good luck :)
I realized I'm old now. I sneezed funny and locked up. 4 days I've been struggling. The bed hip rockers worked like a charm. Thanks friend.
I was in acute pain with back in locked state, tried these exercises today, pain is down by 50% just after doing these 2-3 times (had excruciating pain and yet did these exercises really carefully) the progress is remarkable and my mood is so much better! Thank you so much, you literally saved me from almost a week of agonizing pain and very limited mobility!
Great to hear that you got the pain under control. That’s awesome news. Now you need to work on the core strengthening.
You just saved me a trip to the ER! Thank you so much! That was some of the worst pain I've ever experienced.
Someday I would love to see videos like this with the person doing these stretches and moves in pain, and actually suffering from a low back spasm. It would interesting to see if they can do them and if they help at all.
Hard to do as it requires consent and patients are not always willing to be on you tube! It we work on it…
@@physiorehabI'm willing to try it next time I'm having a spasm or severe pain. I'll send you a video. Plus doing them in between pain flare ups. I'll let you know how it goes 🙂
Agreed.... When my back locks or spasms, I can't do much of anything
I am so incredibly grateful to these PT guys who kindly educate us FOC. Lower pack pain management is a massive learning curve and everything from treatment to exercises have helped no end
This is amazing! No other excercises were working for me, thank you so much!
I’m literally lying here unable to move after I tweaked my back this morning, an old injury… cannot thank you enough for this!!! Almost in tears, thank you so SO much for your help 🙌🏼🙌🏼🙌🏼
Glad it helped!
This is gold! Serial back spasmee here and I’ve never had relief like this from exercises 🙏🏽
This channel is amazing! Thank you sir for all of your free help.
No problems!
Thank you so much for sharing this video. This has helped me deal with my back spasms and stiff back so well.
That made so much sense. Very helpful. Thankyou.
Thankyou so much I am suffering from too much pain due to muscle spasm in my lower back ...watching from Pakistan
My lower back muscle always locks never seem to be able to free it without a osteopath but that last exercise I’ve never seen before and it just done the trick 🙌🏼 thank you
Thank you! I had this problem start with tingling on the top of my right foot. Suffered for many years, even went to PT to treat some neck and jaw issues from this problem. One day of doing this routine 3x per day and I have much relief! I can feel my middle toe again! And my jaw and neck released too. Tim is the most helpful rehab channel on RUclips!
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I appreciate all of your videos. Thanks always.
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Super helpful, well explained, not overly long. Thanks for making the video.
You're welcome!
Well this just saved me! Wow, thank you so much for sharing this. My back locked up on me and my husband had to help my lay down so I looked up ideas on what I should do and thankfully saw this video. Going to see what other videos you have! I was able to get up after doing these exercises which surprised me!
Thanks bro. I can now go back to work today.
Thanks so much for this. I had massively painful spasms three days ago and only now can stand up. It has been terrifying but these exercises have given me some confidence. Hoping to continue to improve.
15 years ago, i could barely walk. My chiropractor helped a little, but a stretching program suggested by an Orthopedic Surgeon worked very well, and i kept doing it for at least 10 years, cuz it works. Good luck :)
Glad they are helpful
Me too as well! Sometimes my back spasms can’t get out of bed. But yes, this gives us confidence to know what to do next time.
Same here!
Thank you so much for this. I’m in so much pain and don’t really know what to do. I can barely get through the first three exercises, but hoping this will help over time. 🙏
Hope you’re going ok! Sounds like you need strengthening - check out physiorehab.com for the back and core program
Thank you I will try these out. I’ve been extreme pain the last 3 days horrible spasms in my lower back no idea what I did. I’m in tears it hurts so bad. Appreciate it the information.
Legendary. Thanks for the guidance bloke.
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I have returned to this several times for back spasms, so simple but brought relief !!!
Thanks mate....been suffering with a locked lower back since 2023 ticked over....I'm at the acute pain stage.....can't even get into my rehab or stretches.....this thing will just not go away.....the exercises you recommended are def. helping me....subbed
To follow my rehab program head to physiorehab.com for all the exercises and guidelines
This is the best thx
Had this a month now, over my chronic pain, I do exercise on a regular basis to aid function.
Making me yelp, so working for some improvement.
So valuable to me. Locked up was greatest problem and these ease me back to moving a little without severe pain. Thank you
Glad it helps 😄
I love you man! You’re a legend!
😄
These exercises are incredible. I have recurring L5S1 spasams and have had protruded disc. Had an episode again, for first time in 7 months. I was just sitting in a poor posture for 15 min and bang, it went...so frustrating as I been doing pilates 3 days a week to increase core strength. Pilates really is the way to fix lombar issues, but these exercises were a massive help to help reduce the spasms.
My body is ''body guarding' so these spasms, are so annoying. Having done 3 sets of the first three, i can feel immediate relief. I will do again in 3 hours time.
These were very helpful! Thanks very much.
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This video has the best explanation of how to perform the posterior pelvic tilt
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Tremendous help, thank you.
Glad it helped!
Thx for your help. I'm in my 60s - live in Canada. Shovelling heavy, wet snow from my driveway and sidewalk has been very hard on my back this year, no matter how careful I try to be. Yesterday my back was locked right up. Just standing without support was painful, with frequent spasms happening. I tried these techniques and they helped get movement back and alleviated quite a bit of pain.
Glad they help! You should look at our core program at physiorehab.com
Thank you so much for this , the only video that has helped me actually get out of bed 🙏
So good 😊thank you so much 👍
I really like the lumbar traction idea with the yoga block for lumbar traction for an acute lumbar disc herniation! Good video!
It’s a good one! 👍
The last tip you gave was amazing.
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Thank you so much for your help...this really helped me ...god bless you
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Needed this. I had a fall on the stairs a few days ago. Muscle spasms hurt like hell and I'm walking kind of crooked.
Thank you.
Again Excellent
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I dont know to say thanks for this video, you have given me GREAT relief. Doing big long breathing excersises with this helps even more
Great to hear! 😄
Thank you! Very helpful once you really can´t move at all. Took me 15 min only to lie down. And once you are in a position that is ok you are scared to make a movement that might make it even worse...
So thanks a lot.
Thank you!
You're welcome!
I’m commending you on a fantastic well thought out straight to the point video and am especially appreciative of the fact that you repeatedly said “try” “it might help might not” etc etc. So many videos claim 100% guarantee and this is never the case. Each and every BODY is different and what method works for one person does not always work for another. Thank you for being practical and realistic.
I’m doing your exercises and there is a bit of relief but it keeps getting worse again after doing a small household chore. My pain is beyond 10 out of 10 before doing your exercises and after it is about an 8 or 7 but at least it’s something positive. Thank you again.
UPDATE: The period of relief between pain episodes widened as time went on. From the first time doing the exercises was about 5 mins and then 15 mins, 1/2 hr. Incorporating breathing and repeating the exercises ALOT meant I could go through this experience without any OTC pain meds which is a first and great. At times it was VERY tempting to down some sort of pain killer but I resisted and with the help of plenty of ZERO Water, rest and the exercises in this video, my recovery was literally more than halved or normally 10-14 days of excruciating pain down to about 5-6 days with the discomfort significantly lessened over the days immediately after implementing the exercises. Thank you again. These are now part of my daily routine especially upon first waking up.
NB: This was MY personal experience that I’m sharing. Hope it helps others.
Glad it’s helping
Great instruction, thank you so much!
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@@physiorehab and it totally stopped it and been fine since. 😀
Thank you so much
You're most welcome
Thank you, helped so much today
Glad it helped!
Thanks for this advice- it really helped to provide relief from acute spasm in lower back.
Great to hear!
Thanks!
🙏 Thank you that is most kind 😄
this is so good thanks heaps bro
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Thank you!!👏🏽 👏🏽
You are so welcome!
Thank you❤
You're welcome 😊
Thank you, I’ve been in pain for a week and this helped a lot!
Glad it helped!
Great instructions mate!👍
I consider myself an active guy (yoga almost everyday) but just one morning I got locked up/ lower back muscle spasm. Felt frustrated, sorry for myself and sad, until your video came about. It might be another routine video you did, but it's life saving for me. I was trying to do cat cow (I know I have to keep moving) but I couldn't. Your video truly has helped me to start moving and stretching the part I needed. Thank you so much!
That’s great to hear so glad it helped you out
I tried this posterior tilt and it literally worked immediately!!! He explains very well too. Amazing!!!
Fantastic! 😄
Tim, this is a wonderful video, very glad to have this advice - so well presented. I was down on the side of the road, literally, after having sneezed while walking to try and feel better. I wonder if there's a video that explains the safest approach to getting up .. after the lower back spasm has knocked you down flat and it's real hard and nerve wracking to move.
p.s. I thought I would take my little dog for a walk, after some warning signs I mean spasms, today .. but that went badly. Eventually I got up but along the long process, I needed to call for an assist.
There is a video on that - have a look on my channel
Sitting most of the day at a conference. Did the exercises in the hotel room. Thank you!
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The pelvic tilts definitely helped me from getting out of lower back pain/spasms and time
Glad it helped :)
This is cool thank you
Thanks. But your other comments about my accent have been removed. Making fun of how people speak is out of order
Sei bravissimo ti seguo da Roma
Oh my! I have a left lower back issue, my QL and spine muscles lock up sometimes. My spine will literally bend and "I'm crooked" when I look in mirror.
If I go to chiropractor, he does his thing and it really helps release them.
Well I'm locked now and crooked. I did these 4 exercises, stood up.and woah!! I'm no longer crooked!! Amazing!
Now if I sit down, that makes.the problem come back sometimes. I'm gonna.stay standing for a bit and will update later.
Not only that, the last block exercise really stretches my shoulder. I had rotator cuff surgery in feb and the arms over head on block really helps stretch that shoulder! Bonus!
Thanks man!
Looking forward to trying these. I went for a facial and was laying down flat on the table as I went to get up my lower back cramped up didn't think much of it till I went to get in my car, my muscles in my lower and mid back just siezed up and I collapsed couldn't move for 2days. Everytime I would try and stand up or walk my muscles would spasm day 3 of recovery, can walk slowly but dam shit was painful
Hope this helps get you back on track, check out my other recent lumbar spine videos. They may help you as well.
I found all of these quite helpful, but the yoga block one sent pain down my leg. Is this because I have spinal stenosis in my left & right foraminal L5-S-1 and central spinal stenosis at a couple of lumbar levels? I also have facet joint problems in that area.
Thank you sir because I have problem for lumbar Muscle spasm this is amazing channel thank you so much
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@@physiorehab is this good for my lumbar lordosis due to muscle spasm?
It has been 4 months i have lower back pain spasm i took gas with 20kg and got scrumped there i have been to many doctors nothing is going better with 2 months of complete rest
Mate you’re a legend! I’m doing these three stretches while I’m all locked up on the floor right now 😂
On another note - are you available for online coaching for international clients? I am from the Netherlands. Thank you thank you thank you for all you do! 🙏🫶
Glad it helps! Yes head to physiorehab.com/telehealth
I think i got my spasm from sitting on a gym ball to do office work and for too long. What best chair for office work? Or get standing desk?
What are the best exercises for ensuring that lower back pain doesn't return? Thanks
I think your video is the best I have seen on utub , I have been having low back problems with spasm for over 34 years on and of but lately it has tired me down as it has lasted for 8 months. Lately I get up OK than after sitting on toilet in the morning I get up bent to the side than have to go for 20 min walk to straitened out , this usually happens after a new exercise the day before
Am trying this
Hope it helps!
Thank you so much for this. I pulled something in my back a week ago, and have been stuck in bed since. If I time it right with meds, I can get to the bathroom!
I tried doing these exercises and the first two felt nice. The third one, I just went into spasm again and had to fall to the bed. Do I just persist? Or is it a sign I need to rest for longer? Thank you!
Hope you’ve got better by now! Sounds like you need to work on your core and back strength bit more have a look at the rehab programs@ physiorehab.com
Second time I get this pain in the same year however it was just by bending down to get my charger and suddenly collapsed. Day 3 now kinda better but butt really hurts
I m seriously in pain..i m so upset from my back spasm..please need your help
I liked it when he pulled out the pelvic bones. pretty funny
I m from India got really bad spasm in lower back. I followed you and got relief in no time
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I've been struggling with back pain now for about a year. One day last year I was getting ready for work and was blow drying my hair upside down. When I suddenly came back upI got a very sharp pain in my back that shot down to the back of my right knee. I went to my chiropractor who suspected that I had a disc that ruptured. He also said that my pelvis was twisted. I saw him for a while just to get out of pain, but now I can't hardly move. I wake up nearly every morning with back spasms. I can bend backwards a bit. However I no longer can touch my toes, and I especially can't twist from side to side. Just sitting down to put on my socks and shoes is extremely difficult and painful. I work at a desk and computer for 8-10 hours a day. When I get up to walk around I still get a sharp pain that goes down my right leg when I initially start walking. I started going back to the gym recently to try and get back to the level of fitness I had when I was in my thirties. Will doing this exercise every morning stop my pain and lack of mobility, or should I see a physical therapist? Do you provide physical therapy services internationally (I live in the USA.)?
I do Telehealth sessions, you can also look at the lumbar spine disc program at physiorehab.com
I got the spasms after doing the pelvic tilt. Had no low back pain prior to that
Never had so much back pain and for so long (a few days). Can't put on socks, shoes, get in car, walk)
Been suffering a spasm for days now. Ibuprofen and tylenol for the entire time. Felt real relief from this. Thank you
Ibuprofen and tylenol make it worse. Destroy your gut, digestion. Most illness from poor diet. God talks to you through your body
Me too and I’m on vacation 😢
@@hillaryvernon9893 it really works, that and a tylenol for pain and a ibuprofen for swelling.
can you do it twice a day?
I just did this at physical therapy five minutes ago!
Tum, what are the bist ixercises for tight hup flixors?
No need to diss the kiwi accent. Strengthening work is in a video a few months back
I'm at the pain level where just watching this causes my back to spasm.
Nonetheless, thank you for sharing this.
I'm NGMI 😢
I get really bad back spasms when I get up standing up, I have to fight the spasms to be able to move again. Should I fight it or let it go? If I let it go, I might fall.
Give this routine a try perhaps
hey..in my back lumber cause sevier type of spasm and swell..can you help me in treatment therphy please
Head to physiorehab.com for all the lower back rehab programs
I only have problem in backward bending and doctor told i have muscle spasm while playing football so idk which of these exercise will help me
Yes but then you need spinal and abdominal strengthening. Have a look at the rehab programs at physiorehab.com
I’m on the floor right now with a locked back, incredible pain, can’t move without a lot of cramps and discomfort
Hope this helps!
I have excruciating painful lower-back spasms, but no back pain otherwise. Is this common?
Yes, have a look at the back programs at Physiorehab.com
How many times a day should we perform these movements?
Depends how much you need and if it helps. If you are in acute situation around 2-3 x per day
This guy knows what he is talking about. Listen to him if you are in back spasm.
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Can we do these exercises if we have sciatic pain down the leg?
Yes, as long as it doesn’t aggravate it
Have this but leaning to one side pain if I bend over must have trusted m back while doing work on engine
The weird thing with me, is, I don't have any back pain in general. But, I have lower back spasms (as of three days ago). In other words, when the spasm is over, usually after one or two seconds, there is no back pain lol.I have obviously pulled something. I've had the same thing happen about twice a year for the past three years. If I walk around for a couple hours it goes away. I am back to normal. But once I sit down for 30 minutes or more, they come back..
Core strengthening may help sort that out. Take a look at physiorehab.com
Does the spasm not frighten you that much that you dare not move with exercises to help? I am stuck in this cycle
Perhaps take a look at the rehab programs at physiorehab.com to help you progress
I get it nad where i can barely move put of bed or even pick up a chair
Sounds like you need some regular core and spinal strengthening work
Thank you good sir I already feeling better 😂
Happy to help😄
I’ve recently got terrible spasm at my lower back after a golf game. To make it worse, I had to travel by plane in the next few days - 4 flights 4 hours each a which made it worse. I literally couldn’t have walked normally before I stated doing exercises. I met a chiropractor in Abu-Dhabi (happy to share his contacts if anyone is interested), and he gave me a routine that brought me back to life. It was all about mobilizing my lower back and putting spine back into right position.
The routine consisted of the following exercises:
- cat-cow transitions as a warm-up
- bow pose (the key)
- baby pose to cobra pose transitions
- hanging on a bar of a door with pelvis rotation
- hanging on one arm
This specific routine helped to get rid out of pain at the first stage. Sometimes it was helping me after 1-2 repetitions. If it did not, I would just continue the exercises and the pain would go eventually (sometimes I did 5-6 rounds of the exercise). The are several hints in the exercises:
- while doing the cat-cow, it's important to involve your buttocks when your back is up and to let your spine hand on your shoulders when the back is down.
- while doing the bow, I would have hold up for 5-10 sec, rest for 3-5 sec and repeat. It is very important to really pull your arms involving your hips (the front part) and keep your knees close to each other. As I understood, this specific exercise is all about putting your spine back in the right position, so it worth focusing on it.
- while in cobra, keep shoulders down so that you almost pull your spine up. while in baby pose, try hanging your spine by keeping your hands relatively far in front.
once I got rid out the pain, I started strengthening my core with focus on back stability. my routing usually involves the following:
- cat-cow warm-up
- bow pose
- diagonal hyperextension while laying on my belly (put left arm and right leg up for 1-2 sec, release, do the same for the other side)
- diagonal crunches (knee to elbow; I am not comfortable with my lower back, so now I only bring my shoulders up, not the whole back)
- diagonal plank (stand on palms, bring one hand up after another)
- wrap-up with cobra to child pose transition and a bit of handing (on a bar on on a door covered with a towel)
works great so far
Hi Artem just got to this comment!
I am currently in so much pain😢😢never felt such pain ever
Hope this helps!
Thank you, Tim. In addition ,we all need to change bad sitting habits