How to Restore Lumbar Flexion when you have Back Pain | Tim Keeley | Physio REHAB
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- Опубликовано: 29 сен 2024
- If you are struggling with bending forward into flexion of the lumbar spine because you have had back pain, HAVE back pain, a previous disc bulge or surgery, or just really tight in the lower back - then watch this video for 4 progressive mobility exercises to help restore your range into flexion, improve your confidence about your back and stretch out the lower back muscles that are sore, stiff and guarding the spine
1. Lumbar Rotation - Knees in Flexion
2. Repeated Flexions - 1 Leg Up in Standing
3. Repeated Flexions - Double Leg Supine
4. Repeated Flexions - Double Leg Decline
5. QL Stretch
Make sure you check out Part 2 for the spinal stability rehab exercises to help with the lumbar spine muscle spasm and tightness.
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Fantastic - I've needed this for the last 20 years since my bulging disc really started playing havoc! I excel at the McKenzie extension exercises due to having to do them so much, but my lower spine flexion is almost non-existent. These hit exactly the right spots. Please will you put a link to the part 2 video? I can't tell which one it is.
Part 2 is straight after it in full video list:
ruclips.net/video/Ecs54p6qjkc/видео.htmlsi=Jtt7-U3kO8GmFmIa
I never comment on videos. The first stretch was very helpful. I felt my lower back adjust itself on both sides multiple times. Fantastic. Then the second one helped me sink my lower back into flexion without too much pain. Now I have touch the floor and put my shoes and socks on. FYI I’m 20 years old and very fit. Don’t think this can’t happen to you just because you are young. I will continue to do these! This video and channel deserves so much more attention. No other video has been able to give me this relief. Thank you so much!
Glad it helped!!
Thank you Tim..i have taken up your disc spine injury rehab program and was not able to perform Ql stretch without pain and move past week 4. These should help with getting QL stretch better and without pain.
😄
I'm probably being stupid, but can't find Part 2
I play football and last year (2022) I trained as usual, but after a training session it started to hurt behind my knee (I don't know if it was a bad move or a blow).
Currently I can't pull my knee back much, because after a certain point I start to feel pain behind the knee, then when I stretch it it seems that it also hurts in front of the knee.
I've already had an MRI, ultrasound, physical therapy and the pain continues.
Think you know what it could be?
Thank you, Tim! You have helped me so much with my very very tight QL on my left side!!
😄
This is so helpful. Thank you
Really amazing stuff!!
Actually great deal of information on week to week rehabilitation!!
Glad you liked it!
Impressive application of knowledge
I'm healing from L4/L5 tiny extrusion, I have not been bending forward at all.... Will these moves make my issue worse or is it only a matter of time that you need to start flexion and regaining movement?
Best to follow my lumbar disc injury rehab program and protocol at physiorehab.com
What would you suggest for acute disc bulge exercises? Just had this happen to me this past week
Have a look at my other previous disc bulge videos
My spine, hips, hamstring and legs are so tight, I can't get into the final position and rest my bent knee down - to then rotate my shoulders. How can I do this and adapt to suit my flexibility? Best instructions I have seen on You Tube. I'm post accident (full body injury) 4 years ago, and struggling now to return to flexibility and motion.
The QL stretch? Try it up on a sofa or bed with one leg off the side
Thank you so much.. Just completed a set of Inferred Laser therapy, so.. will set to work on doing these exercises now. 👌
Loving this, thx mate
🤙
Hi Tim, can i perform these exercises, i cant walk much, i have hip pain back pain, my doctor said my flexion of spine is only 7.. Can you recommend me some exercise? I have no disc bulde no herniated disc, mri is all clear
This are amazing I’m taking the whole Sunday to do this every hour on the hour for a recovery day
my favorite PT online bar none. im grateful that you post these videos. i use them to help guide by PT sessions here in NYC lol. but its true. im just a number in these big clinics and they don't get into details unless you prod them.
question...when i do the rotations that you first show, i get a pain/tightness in the back exterior ligament of the knee (or it feels like that) when my knees are together. any suggestions on how to stretch that out or what that is?
Wow thank you my good man! Those were the clearest and most detailed instructions I’ve seen. I’m 57 and have several episodes of back spasm over the years. Today I’m having the worst back spasm ever. Your exercises are giving me some much needed relief. Thank you , from San Diego, California.
Great news glad it’s helping
I had something similar
Make sure you read Back Mechanic by Prof Stuart McGill - it has a full roadmap to recovery without surgery or injections - he's the world's leading spine researcher
I agree he's the best physio I've found to explain neural and physiological knowledge after 7 years
Legendary!!
😄
What about disc bulge in L5
Perhaps have a look at the disc bulge videos
I really needed this. Thank you so much!!!
Hi Tim, have you released part 2?
Thanks
Aww thanks heaps Trent what a legend!!! Really appreciate the personal $ thats awesome mate :) 👍👍👍
Where is part 2
"promo sm" 😪