How to Deal With A Back Pain Flare Up (Follow Along With Tom)
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- Опубликовано: 28 апр 2022
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If you have disc injuries or long-term back pain, flares ups are the most frustrating thing, recurring again and again even if you were pain free for months!
It feels super dangerous to move at all, worried at the risk of causing a full spasm that will see you hit the floor.
There’s nothing worse than feeling helpless.
You feel like you’re doomed and there is no way out of pain, but there comes a point when resting it just takes too long to recover and instead you can actually train yourself to stop the freak-outs!
It takes practice, but trust me, it IS something you can get better at doing - I wish I knew all these things a lot sooner that I did when I was in the middle of my back injury pain!
Get more inquisitive about your pain. Ask yourself: if it didn’t hurt before why does it hurt now?
If muscles are trying to avoid being used in certain ways, make them move that way (because it’s a normal, human way for you to move) and teach them to stop that hesitation & fear.
These are the exact movements I used in my worst times, they got me through the day when I could barely take the weight of my left leg on the ground, and a sneeze would have made me scream.
Key is BREATHING, not pushing yourself too far too soon, but to always look for improvement.
You can follow along with me, but I recommend also taking the movements and doing them in your own time, at your own pace, for your own number of reps. Move how you need to, pause & breath in areas you need to most.
Some days I only needed 10 minutes, others 30 minutes but I always made sure to take action and make a difference to how the pain felt, this way you feel more in control both physically and mentally.
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Feel free to ask questions in the comments, or request any videos that you’d like to see!
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Good to see someone who acknowledges the severity of the pain and doesn’t expect people to just operate normally as it if its all in the mind.
I greatly appreciate how you repeatedly remind us that we need to teach our bodies that movement is safe and to break the habit of being in pain. Whenever I remember and focus on that, things improve. Thanks Tom!
The hardest battle is the one against your own brain
Also I have exercised for years without minding my breathing and couldn't see why people enjoy it. You have changed movement for me, forever grateful 🙌🙌
Wow so glad I found this this morning. Thank you thank you thank you. I have been to physios and never had this approach or relief . Going to get the purchase the SMM now. Helps that you have actually had disc injuries ... After 2 surgeries I want to stop these flare ups
Absolutely! It’s not talked about enough that you can retrain your body’s defence mechanisms
Ok I admit I thought this was a quackery. Setting the scene I'm recovering from rectal surgery and Covid. I'm also a severe asthmatic and I don't produce cortisol. I've has 19 surgeries and have spinal injuries.
I was stiff as a board before this video. I still have a slight temperature, but it wasn't onerous and I can move!
Noone has ever helped me with my back pain like you have these past few months. Big thank you and wish you all the best
Awesome to hear! Keep working on things and you’ll be able to train like anyone else does! 😄
@@TomMorrisonTom, please reply if u get time, your morning pain- did ya ever find out if it was joint pain or muscle pain based?
Tom is just so good and easy to follow...really helps when your world is all over the place.
Fantastic video! I really appreciate you taking the time to do the exercises with us. I also like how we can change the speed to slow it down of having an extra tough day. The reminder of the deep breathing was so important as I tended to hold my breath and didn't know it. Thank you, Tom!!
Thanks so much! You’re very welcome, it’s something you can get better at too with practice, showing your body it is ok to move is so important
Tom, your videos helped me probably because I can do the exercises without any equipment so I tend to do it anywhere. I’ve had a few flare ups over the years and each time I start the physio program I get to the point that any more progression and the pain comes back and I’m back to square one.
Thanks for the excellent content
Love all these videos, Thanks so much Tom and Jenny! 😊
You’re so very welcome!
Thanks Tom, this has helped my disc-related back pain and sciatica much more than physio ever has!
Glad to hear it!! Definitely check out more of our hip stuff too! Time to start strengthening things!!
At 12:34. If one has lower back pain or sciatic issues, squeezing or thrusting the hip forward can really aggravate and make the pain worse
yeah gotta listen to your own body!
Ahhh, it looks so easy and simple but……… after workout you feel it 💪🏼👍🏼
I woke up in spasm this morning. Did this video and it eased really quickly. The breathing is so effective!
Awesome! Keep it up for a few days, even when it’s feeling 100%, it’s good to learn how to relax yourself
Great exercises, Tom! Thanks a million!
You’re very welcome! Hope this video reaches everyone that needs it!
In spasm today. This helps. Thanks so much ❤️❤️❤️
Keep trying it in little bits throughout the day and don’t sit still too long
Thanks for the advice and help Tom. I’m currently saving up my money so I can buy your program. I’m really looking forward to it!
You’re welcome!! You’ll have to let me know how your tests go 😄
Empowering approach
Well holy shit Tom! I do SMM, but i just tried the relaxed breathing with my very sore fingers that seem to have moved into a chronic pain pattern, and "boom", pain gone! I have other methods up my sleeve, but this one is awesome!!! Makes so much sense to calm the body with the breath so it knows it's safe. Thank you Tom! :)
Brilliant work! Keep it up, you get better at it!
tom, i just came to say thank you. I've been doing that first exercise for a month now, and it's only thing that relieves me of pain after heavy lifting. the same pain i had in lower back almost constantly for the past 10 months.
Excellent! Would definitely check out our hips playlist and see if there’s anything you struggle with there!
Love it thank you 😀
Thank you! Such great help!
You’re very welcome
Thank you so much for this Tom, Hurt my lower back and could barely walk when I got out of bed this morning 😩 once I’d done these it was soooo much better 😊
So glad to hear it!
many thanks i was looking for something to help with right sided sciatica, ill give this a whorl !
No probs! Memorise the exercises and really aim to go by feel eventually!
Life saver
nice one Tom!
thank you!
This was amazing! I followed along with the first exercise and went from getting my hands down to my knees with a bit of pain to getting down to my toes with no pain at all. Wow!
Excellent! Keep practicing! You do get better at it!!
OMG I’ve been suffering, thank you!
Thanks Tom 🙏
Welcome! 😄
Been doing SMM since Feb 2022, and found it so great. But if I miss a week or so I fall back so much and find it hard to get backni to it. My lower back usually flares up then and I fall even further behind. These stretches are helping me find my way back. Cannot believe the difference in my stretch after I did the exercises. Thanks, Tom...you're a genius!
You’ve got this! Keep aiming to take SMM further when you’re better! More lunge work and strengthening 😄
Thank you so much for this. Going through a little flare up at the moment. Been doing Yoga on and off for about 20years and never really been able to stretch out the muscles really affected. It usually goes after rest and gentle passive yoga streching (mainly cobra position and torsions) Just tried your video and combined with hip swiffles, pigeon pose and hip raises(see previous video) it so feels so much better. Thanks a million!🙏🙏🙏
Absolutely brilliant! Remember it’s something you can get better at with practice! Being able to get rid of flare ups is a trainable skill 😄
liked it, never seen this exercise, thanks
It’s not so much the exercises themselves it’s more challenging the pain points and sticking with it 😄
Brill thanks Tom
You’re welcome!
Currently going through a little flare up with SI joint from an Injury about a year ago and my lower back this morning was pretty tight and set in all the anxiety as pressure/tightness sits right around my sacrum and very lower back. I found this really helped me to calm my nervous system and loosen off so I wasn’t so tense. Will definitely be doing this throughout the day! As well as those hip cars to keep everything moving! Thank you Tom!
Excellent! Yes if it’s a recurring issue this is the best protocol to have so that you’re not lying still and letting things seize up more on you! 😄
Going thorough this right now
I've had a really bad SI joint issue in the past year and went to a physical therapist several times, and it helped me get back to normal in no time. Definitely recommend even just getting a session to keep you in alignment in the future.
These were helpful and then I had something happen (not sure if processing heavy emotion/stress, or the back going through cycles on its way to healing), either way, I can’t stand straight, in immense pain, and am pulled waaaay over to the right. Walking is almost a no go, even laying down hurts, definitely having trouble with turning over or lifting the legs. I’ll breathe through this, but at the moment I can’t physically do the video. Looking forward to getting back to it though, once I can stand again.
Have you been to a physio in person yet?? 😄
@@TomMorrison if by physio you mean doctor or chiropractor, then yes (I’m American, not sure what a physio is 😂 sorry!). 3 years of chiropractic work. I’m sadly familiar with the pain. I found your channel by accident and loved the work so much I was excited to find the “other half” of core work and stabilization to complete healing. I know it’ll take some time and isn’t always linear, but your channel gave me hope for the first time in a long time.
It’s hard to find follow alongs - I wish there was a daily/weekly follow along zoom class or video. I would pay to join. Thank you for this resource!
we're actually running an online follow along camp in August! Tickets will be on sale from June ifyou want to keep an eye on our site :)
Never underestimate a good chiropractor.
These exercises are awesome but do them in conjunction with getting your bones aligned.
You can do these all year and have back pain and think that its not working when you need your spine and hips aligned.
Its like making a cake, you forget the eggs, youll notice a difference, include the eggs and the recipe is complete
Chiropractic did nothing for me over the years but Tom Morrison helps me every day
Brilliant video! I’ve had a tilted pelvis for around 20 years, and suffered from lower back pain on the low side for many years coming and going, I’ve been to physios who’s told me different things, one said I had a lower back strain. And another said the pain was coming from my planter on the foot, I’ve had £300 insoles etc . And today I’m suffering more than ever . The pain’s actually around my hip now and burning sensation down to my fibular muscle . After a lot of research it sounds to me like ive sciatica.
hope this video helped! Working on your hip rotation should be really beneficial for you, search 'Tom Morrison 90/90"!
Still do like cossack dip 😊
Omg what voodoo is this? 😂 My back is actually better in the mornings, but after hurting it today in the garden this did the trick. Thank you!
Fantastic! It’s something you can get better at too! You’re basically just getting control over your backs response to a certain stimulus! Totally trainable
Really encouraging. But I did find the sound of Tom breathing very soporific!
My lower back just gave out and I am as stiff as a cadaver after 3 days in the morgue. Strong Rigor Mortis action going on. (or inaction). I am taking pain killers but I would love to know how to rehab from this. Thanks!!!
How are you now
Try a chiropractor. Something may not be aligned properly
Thank you. I think we are going to have a great relationship 😂
Thank you for this Tom! Can this help with middle back pain too?
You can take the same concepts and apply them to upper back movements yeah, lots of thoracic rotation stuff would be good to work through
@@TomMorrison thank you 🤗 I did a round of smm yesterday which has definitely helped!
I’m a 78 y o lady with SI joint instability what are the best exercises for me.? I feel if I move the wrong way I go into spasm and my pelvis becomes twisted setting up a vicious cycle .How can I stop this from happening to stop the SI joint from moving ? 🤔 Any self help would be very much appreciated
It’s not so much you want to stop it moving, you just want to develop more overall control with everything, the key is breathing and keeping yourself relaxed as you move and know that as long as you’re not loading up a heavy weight on yourself any movement is ok, i would try these exercises slowly and see how you get on 😊
@@TomMorrison thanks for your quick response Tom 👍😊
Mine does the opposite. I'll start to bend and my back doesn't want to hold, it wants to double over but it also hurts with stabby pains so I have to tuck my legs under me and push myself back to standing or I double over and have go catch myself with my hands on my legs.
Yeah everyone's back pain experience is different! Try ti use big deep breaths to calm yourself during those times. How's moving sideways feel?
Shouldn't you avoid doing hamstring stretches with low back pain?
No. Often the hamstrings are tight. Once they're loosened , its easier to loosen the lower back.
It's all connected.
Side note: plantar facsiatis works the same. Stretch the shoulder then the back, then the hamstring ,then the calf, then back of the foot.
All connected
Im only 54 and havent been able to put my clothes on in the morning 6 years without pain every day btw no break cant bend forward have to put shoes on side ways knees hurt back hurts iv just signed up to ur emails hoping they will help somewhere alomg the line .. ps was told i has a weak hip aswell.
Definitely getting your hips moving better will be key! Any of the 7 days drills you find challenging make sure to keep working at them daily 💪🏼
@TomMorrison thank you I'm on the 3rd day today ;) thanks again anyone can ask me after iv finish if it worked! well ill be doing them everyday if it works for life 😀
I have lordosis....i tried many exercises and nothing helps. I have chronic pain since 20 years....and now its getting worse ( i am 49 now).
Would work your way through our hips playlist and see what you find challenging in there
Im in pain now. I have a lower back flare up for five days no change in pain its about 7 to 8 . Should I try these exercises now or wait till pain subsidies?
Give it a go and see if it calms as you move, just make sure to keep your breathing super relaxed 💪🏼
@TomMorrison thank you for getting back to me no pun intended lol I'll try today thanks
Thank you but I don't think these are good for herniated discs in the lower spine I been dealing with burning and stiffness for 5 months was in physical therapy for 12 weeks didn't help
I experienced all of that as well, if you have no loss of function then building strength up through the pain will be the only way to overcome it, there’s nothing you’ll be able to do that is pain free at this point and the more you avoid things the weaker you get which makes it all worse
@@TomMorrison thank you. I use resistance bands at home haven't been to gym because t may get more hurt there and limited what I can do are these ok to do with disc herniations?
Search my blog for back pain, there’s good resources there, I myself have Degenerative discs
Lower lumbar disc prolapse
L4/L5 disc protrusion (L4 nerve root compression)
L5/S1: A moderate to large left paracentral disc extrusion causes flattening of the left side of the thecal sac, as well as posterior displacement and flattening of the traversing left S1 nerve root. There is also potential irritation of the exiting left L5 nerve root at this level and I’m totally pain free and have been for years
. Thank you that's amazing how you are pain free. How long did it take you to heal? I was better in 3 months than just two weeks after a chiropractor hurt me and aggravated my disc's all over again it's over 5 months and still burning and stiff. Where can I read your blog on back pain?
What if flexion movements cause sciatica and make the symptoms worse…
If it’s a recurring thing then you need to work through those movements to desensitise yourself to the pain, it doesn’t serve a purpose after all certain point so is more of an annoying feedback loop than actually “bad”
@@TomMorrison thanks for the reply! I had a small herniation in the L5-S1 about 4 years ago and it just seems to always flare up whenever I bend a lot or do a lot of core movements or twisting. After the flare up it seems that stretching and flexion movements actually increase the symptoms and make it worse. However, laying in bed also makes it worse. So it’s a tough situation I guess…
🏴🇬🇧🏴
Reading these comments makes me very hopeful. Glad to have found you. I’m a dancer with a 7mm L5 protrusion and look forward to long term strengthening and recovering 🤍
Strength work is great too when you get out of the super sensitive stage, one of the best things you can build up to is weighted lunges in multiple directions!