5 Steps to Lower Back Pain Relief
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- Опубликовано: 22 авг 2024
- Dr Saran's 5 Steps to Lower Back Pain Relief
Lower back pain or lumbago is a musculoskeletal disorder affecting 80% of people at some point in their lives. It is the most common cause of job-related disability, a leading contributor to missed work. It can be either acute, sub-acute or chronic in duration. Fortunately, most occurrences of lower back pain go away within a few days. Others take much longer to resolve or lead to more serious conditions.
Acute or short-term low back pain generally lasts from a few days to a few weeks. Symptoms may range from muscle ache to shooting or stabbing pain, limited flexibility and/or range of motion, or an inability to stand straight. Some acute pain syndromes can become more serious if left untreated.
Chronic back pain is measured by duration. Pain that persists for more than 3 months is considered chronic. It is often progressive and the cause can be difficult to determine.
Quick tips to a healthier back
Following any period of prolonged inactivity, begin a program of regular low-impact exercises. Speed walking, swimming, or stationary bike riding 30 minutes a day can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Ask your physician or orthopedist for a list of low-impact exercises appropriate for your age and designed to strengthen lower back and abdominal muscles.
• Always stretch before exercise or other strenuous physical activity.
• Don't slouch when standing or sitting. When standing, keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.
• At home or work, make sure your work surface is at a comfortable height for you.
• Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.
• Wear comfortable, low-heeled shoes.
• Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.
• Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.
• Don't try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.
• Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote new bone growth.
• If you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.
Here are 5 stretching exercises for lower back pain relief.
Keep training
Dr Saranjeet Singh
(Sports Medicine Specialist) 
Спорт
I'm gonna have to try this. My lower back has been absolutely killing me the last couple of weeks or so, and it actually makes me feel like a 70 year old man when I'm only 20.
I m just 16 and my lowerback hurts me alot.I cant stand for more than 10minutes and even cant go skating only for this reason
+Shakawat hussain visit ur dr and take rest until pain is subsided.
+Saranjeet Singh but this pain comes only when I go for skating or stand for more than 10 min or else I dont have any pain.Thank you doctor for your replies, you are the only doctor from whom I have ever got a reply.
I am considering going to the doctor though. My back started hurting last summer when I was a cashier (and all the registers are built for people about 6 inches shorter than me). It was not hurting that badly before, but within the last few weeks the pain got way worse. I did do these exercises today and yesterday night, and my back feels a lot better. It still hurts, but at least it does not feel unbearable. It does not hurt when I walk anymore, just when I bend down or try to lift myself up. Plus, my family does not seem to take it very seriously. When I tell them my back hurts and that I am considering getting help for it (i.e. going to the doctor, getting massages, visiting a chiropractor, etc), they're just like "You're too young to need that stuff". It's so frustrating that I can't communicate to them the extent to which my back actually hurts! They won't listen to me! They think I'm too young to have back problems. I did not know that you had to be a certain age to have any legitimate medical problems! I've been taking pain medicine, but I'm almost out and it does not seem to be helping very much. Either I am becoming immune to the effects of it, or I need to switch brands. I suspect the former. For now, I'll just keep doing these exercises once or twice a day, and hopefully the pain will go away.
+Shakawat hussain You can try these easy steps and let me know bout it.
God bless you doctor. I had a terrible lower back pain due to extra soft matress, after doing these twice a day, the pain totally went away. This was 5 yrs back and I do these exercise anytime I hav back pain and it helps. Thankyou
Thank you Dr. Singh ! This five step exercise is very very effective. I have herinated disc and bearing back pain from last 20 years day and night. This exercise has worked as a magic on me. Thank you for sharing this amazing video. God bless you !
maaan ! i always feel heavy pain from squating , but oce i did these 5 exrecices, i no longer feel the pain ! thank you sir .
+WeSpeakFootball Keep doing these exercises after your training and exercise sessions.
Your video informs & inspires people all over the world. Thanks from Thailand.
If you want the best treatment for back pain then go here now: HootBack.xyz
thank you so much Doctor.my pain went away really fast.
+Yair Gaitan gaitan Thanks for watching.
+Saranjeet Singh How many seconds do I hold onto one position please thank you
+Saranjeet Singh I have subscribed and liked your page
+tim hill Hold it fot 10 to 15 seconds and repeat the each step 2-3 times.
+Saranjeet Singh
Thank you Doc. for good and position on how to relieve pain at lower back. Have a nice day.
Electrician here....improperly picked up to much weight and hurt my back. I've always had back cramps but this has been extreme shooting pains that had me out of commission. I couldn't even cough....This was my third day still experiencing extreme cramping till I did all 5 exercises multiple times and finally have some much needed relief. Thank You
Thank you so much!!! I've seen a chiropractor before and I've done numerous stretch, but none like this. I did these stretches in order and my back pain is pretty much gone! Now I can finally get back to working out!
Sir amazon se aya tha na aaj apki wajah se mera dird thik ho gya thanku ji
Thnks a lot sir.........i always cycle for 30 to 40 kms.........and i m 13 years old.........but today i felt pain in my back bone......so i saw your video.......and did those 5 step and my pain went........thnks a lot sir
Thanks! for watching.
Paa ji mene ye video two years pahale Detha or or kara bhi thaa mujhe aaram bhi huaa thaa aaaj mere paas ye tabhi delete ho gaaya thaa mujhe nahi mil rahaa that video mejh aaaj milaa hai me bohot khus hunn thanks ye video banane ke liye
I cant believe it actually worked. Thanks a lot. I tried a lot of things and so far this is the most helpful. I feel like a new man. Gonna do this every morning now
In February I slipped while getting into bed and threw my back out. It's now April and my back still isn't 100%. In fact, this morning it felt like it did in February. Once I'm up it's alright, but it's just getting there. Anyway, I got onto the Web and searched RUclips, finding Mr. Singh's video. Took notes, got on the floor, began the stretches, and when it came the one where you lay flat a swing your leg over your body, I felt extra pain ... and then none. Got up off the floor and moved around without any problem. Praise God ... and you, too, Dr. Singh! Thanks.
Thanks for watching. Take care.
Toni Hull
I'm
I have a method that could fix lower back pain, back muscle imbalances, pelvic tilt, leg discrepancy, uneven hips
Try it out
ruclips.net/video/BwsSRjauY9s/видео.html
if you get it from keyboard?
thank you. back pain gone.
Thanks! for watching.
Emma Jeffries kk
Really
OMG it helped me right away! Ive had back pain for at least a month and it wont go away until I tried these exercises. Thank you so much!
Thank you so much Doctor!!👏👏...
I did all the exercises for 1 minute and I felt so good..My lower back pain has decreased on the first time..
love this 80's R&B song u playing
I don't remember this instrumental in the 80s. LOL!
Chris Moore
Chris Moore we have he same name and surname lol
Vintage Eagle88 z fe
Hi Dr Saranjeet Singh, i´m suffering from low back pain from a lombar sprain, doctor gave me a lot of pain killers and anti-inflamatory, which i have been taking for the last couple of weak´s. I have been watching your video and i was wondering if this exercices are good for my condition? How ofteen should i do it and for how long?
That was awesome! It helped relieve the pain a ton. Thank you!
Chronic lower back pain here. Many martial art injuries. Have tried everything else… Will try your daily routine. Thank you.
Sure, these steps are safe and effective.
thank you, my back is much better now!!!
+Tabea Michelmann Thanks for watching.
I found the exercise moves very helpful. Thank you.
Thanks ! Mr. Jamshed Kh.
Thanks very much doctor I've had lower back pain for the last 3 months I've been living on pain killers and spend a lot for acupuncture massage and cupping nothing helped like this 5 step exercise I've been doing it for few days and works like magic .
Thanks! for watching Sam Bous. Take care.
Thank you so much, my back was killing me all day but these made it go away so quickly. i can't thank you enough doctor.
def use some a lot of these postures in my yoga classes!
OK.
Boho Beautiful
Nice video content! Sorry for butting in, I would appreciate your opinion. Have you heard about - Proutklarton Enjoy Playing Plan (Sure I saw it on Google)? It is a great one of a kind guide for relieving back pain in just 16 minutes minus the headache. Ive heard some awesome things about it and my friend Sam after a lifetime of fighting got cool results with it.
Kudos for the video content! Excuse me for the intrusion, I would love your initial thoughts. Have you tried - Proutklarton Enjoy Playing Plan (search on google)? It is a smashing exclusive product for relieving back pain in just 16 minutes minus the hard work. Ive heard some decent things about it and my work buddy after a lifetime of fighting got great success with it.
Thanks for the Video clip! Sorry for the intrusion, I am interested in your initial thoughts. Have you ever tried - Proutklarton Enjoy Playing Plan (do a search on google)? It is a great one off product for relieving back pain in just 16 minutes without the headache. Ive heard some unbelievable things about it and my friend Sam at very last got excellent results with it.
Wow this really helped, I feel so stiff in the mornings and when I am going to bed at night that I can't sleep.
I found this video most helpful than anyone else and I am going to keep doing those exercise. Thank you for helpful information.
Thanks! for watching.
thanks doc my back was killing me about 1 year ago my posture was horrible I never set up straight im 17 btw but when i was 16 I almost became a hunchback but with enough people telling me to sit up straight and realizing I could be taller by sitting up straight I finally did it also I did these steps to almost every day and it has helped 100% my back feels great and my posture is fixed
So much better
this the jam tho
ramdev
dead
I was about to take medication for my lower back because I had no sleep the previous night, something told me to see if stretching would fix my problems.......Amazing and simple!
These exercises seem to be working well for me. I developed lower back pain from overworking my back while gardening. Thanks very much.
I'm 18 and already feel like I'm 70
cameron evins Same bro. 😒
You should try "Wet Cupping".
cameron evins same bro😢
My back pain has went away now. 🙂
cameron evins same bro fuck working at lowes
I would not be able to perform the "Cross Face Spiral Twist" if my life depended on it.
But I will try some of the other practices.
LMAO....Same here.
Thank you so much for these stretching exercises. It has helped my lower back pain so much. They are so easy to do and do not require a great deal of time. As soon as I feel pain, which is almost daily, I do these stretches and I feel better right away. Sometimes I am pain free for days. Thanks again and again. I have also passed your video on to others.
Thank you brother, you raise the heads of all our people, makes us all proud to see more and more successful Sardars!
When I get back pain, is only when I'm in bed. I will go to bed okay, then during the night my lower back will hurt. Might be my bed, but not totally sure
+Kaitlyn Cleary I am experiencing exactly, just exactly the same symptoms as you! And i just read another article that says it hurts more when laying in bed and this is true. Same here during the night, this dull pain stealing my sleep from me.
+Dorothy R Yeah and sometimes I just don't know what to due besides try n roll over
During the night i try sleep on my belly, sleep on my back, on my side and it still hurts. Not until i will stand up and start doing little things here and there, that's when the pain seems to subside. I used to think it was with age, although am 38, but after reading some other people' comments as young as 14 to 15 years old kids who are having lower back pain, that kind of shocked me.
+Kaitlyn Cleary Change your matress if it is too old. Never sleep on ur belly. If u sleep on ur side, put one or two small pillows between ur knees. When u sleep on ur back keep ur knees bend at approximately 90 degrees.
I will try that tonight. Thank you Dr. Saranjeet.
2 million gamers wacthed this
Bourne qq
LOL..
So true
how did you know
Bourne hahaha sadly you are right
my lower back is killing me from doing heavy weighted squats and sitting all day working on my computer... the knee to chest stretch is so simple yet effective ! thank you!
These five simple exercises really helped.Thanks.
+Martin Hill My pleasure.
I'm 10 I have arthritis please help my back hurts SO SO BAD 😭😲😩
and I'm depressed and it's harder in school
You can try these steps if don't feel pain while doing, else please consult ur dr or chiro. Avoid excessive sitting.
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Take advice of ur medical dr plz before u try these steps.
Do exercises regularly .back extension will build your back muscles
How often should I do it?
Twice a day
Saranjeet Singh thank you
Saranjeet Singh thank u but until u stop feeling the pain u can stop right and twice a day means morning and evening right
Amazing..my pain is gone. thanks doc..
Wow! It worked! I done only step 2. I did it for 2 mins and my lower back pain has gone. Thanks!
Yes, these stretches are very good! I might have to write an article reviewing some these stretches myself.
i have lower back pain on the right side going all the through my right leg.... will these work for me as well ....
Yes, have a try.
this is symptom of siatica ( nerve root is compressed by vertebrae )
arsalan rana careful with the spinal twists though...
Careful with step 3
It's OK if you do it in pain range.
good video. music was annoying though.
Thanks for watching.
My pain was gone in one session! I could barely walk! incredible! Thank you very much
Thank you very much for that helped a lot actually. I am very grateful. Worked very well and will continue doing these exercises. You a life saver
thanks doc .. good tips it does helps with my back but may I kindly suggest would u please let a pretty punjab girl show us the stretching next time u decide to do a video ... 😆
This what GTA and Call of Duty does to you
I have watched and tried a lot of methods... And this video is the most effective way to relieve my lower back... Thank you sooo much...
Thank you for these! They were a challenge, a bit painful but I will continue to do these.
+alejandra carrillo Thanks for watching. Take care.
The 2nd one made me toot
I'm dying 😂😂😂😂😂
I felt like playing some DK country after watching this Kappa
Grateful for these stretches Doctor Singh! Thank You. A Chiropractor took X-Rays of my back and found nothing serious, no surgery or anything to schedule, but just wanted me to come three times a week and exercise there when he found out how much my insurance would pay and how many visits they would pay for. So I came looking here.
Thank u that realy save my day, I repeat few time and I feel more better
4 million gamers watched this LOL
Looks like he's about to beat the shit out of someone.
Thank you doctor. I recently took a break from doing school work and I started to receive back pain. I actually took the time to repeat the steps that are shown on the video. It's truly effective, and for that I thank you.
Your welcome Efren Romas. Take care.
This exercises saved me. My back was really in pain and after doing this for few days pain just went away and never came back, but I still like to do it here and there. Thx a lot for sharing this.
Thanks for giving us this video doc . I have too many problems with my back. Im going to try this
this is the best exercises i have ever seen , it works right the way thank you very much
+Ahmed Sulayman (easternshadow) Thanks for the appreciation.
great stretches!! very very effective for alleviating lower back pain! i will incorporate some if not all, immediately!
This is one of the few times I've said God bless you and really mean it. God bless you sir.
Thank you for showing some great exercises to prevent lower back pain.
been having back pain for 2 days can not sleep but try this twice morning and night and now my back good as new, thanks doc very helpful
Good and useful to find these excercices back after all these years! Thenks!
Thanks
thank you thank you very much I've been suffering for two days and the pain wont go away. And now that I watched this and did the step my back pain is now relieved but I still feel something weird. But thank you very much.
Thanks a bunch, Dr. Singh. There are certain exercises that I am unable to do it right now, but I do find some relief for those less challenging stretches.
My lower back has been killing me lately. I just did all these stretches and it feels amazing! Thanks
Mr.Singh thank you very much for the 5 steps. It has helped me allot. I'm still in pain but 50% less than before. I will be doing this on a daily basis till I completely relieve my back pain. Thank you very much again. 👍🏼
I have this extreme pain in my lower back and I think it’s because I’ve been sitting for too long with bad posture plus basketball. I was taking a shower the other morning and the pain literally brought me to a full squat similar to the the second exercise but standing. Almost immediately I felt relief. Thank you I will try this because I can barely walk comfortably.
lots of thanks to u DR.saranjeet singh u made me relief from spinal cord pain..it is said that doctor are called God and u have just prove it..
I had serious muscle pull due to body building..I used above exercises and they worked..I feel much better now..
thank you Sing ji..
Thanks a lot Doctor.
Each exercise is too short but they are simple and good. Thank you.
Thanks Specialist Saranjeet Singh.
+Xikolos Kihoi Thanks!
very useful tips for everyone who suffers with back pain. Will definitely work out these execersice.. Thank you.
Geeta Manasa Thanks for watching. Take care.
Thank you Sir..!...It really worked for me. God bless you.
thank you so much I play football and after we hit the weight room today my back was killing me and your video actually releaved most of the pain thank you
Kenneth Bonnette Thanks for watching. Take care.
awesome exercises I had back pain because of poor posture as I used to study for more hours now it's gone because of exercises....tq
My back feels way better. Thank you so much doctor.
These exercises have really helped me a lot. Thank you so much!! It´s instant relief!
Your welcome.
*Bhut Achha Video tha Sir....*
*all exercises are different from others....*
*thanks for make it for us...*
*bhut sukoon Mila...*
*jldi hi thik ho jaunga...*
*phiiir jab game dobara shuru* *krunga to apka thnx jrur bolunga* *kyuki Apki video kA bhi mere thik* *hone me ek main role hogA*
thanks Sir. That was fantastic. I had pain in my lower back. Now I am feeling great. My back never was like light. thanks I appreciate
very good training. helping a lot. thank you doctor
Thank you I really felt a great relief of my lower back hip pain after one day. I'm doing every day for sure!
this video is very informative and educating. will definitely try them at home. thank you
MUSAH OSUMANU Thanks for watching. Take care.
Dr. thanks so much this worked great.I overworked my back exercising and the pain was really bad.Did these exercises about 3 or 4 times and im close to normal by bedtime
Thanks a ton for posting this video. I never knew that Stress and Uncomfortable shoes are also some of the causes for back pain. I might make a video on causes of back pain topic myself and include these two.
I had started this workouts today, I totally feel good. Will do everyday till I am completely healed.....back pain 👊
Very well demonstrated 5 steps or lower back pain. Thanks Sir.
Thank you this video helped! and i will continue this exercise!
I was just sleeping last night and BOOM! My lower back just started aching. It's a stiff type of pain, like i have a knot in it or something. This is the same soreness i feel after squatting and deadlifting except it only last a few seconds during excercise. 100% sure my form was right. Thanks for the stretches!
Thanks..Doc..hopefully i will back to normal again..no more lower back pain.
Hi Sir. last 2days ago i was started pain and vomiting, i don't know i never face this type problem.1st time i have back lower pain , i will follow your 5 step may be soon relif ..thanks for sharing this video!
Thanks mate this actually fixed my back I did this before I went to sleep and woke up with no back pain :)
+Itstimepranks Thanks for watching. All the best.
nicely presented the one i will use in the future especially is hamsting streches easy to use when out and about.
this video helped me a lot......thank you mr saranjeet singh
Thanks!! for watching.
wow,this video taught me everything that i did wrong.first i dont stretch before i exercise and i also put most of my weight on 1 of my foot........this video helped me.....thanks!!☺😊