Science Says These Exercises Can Relieve Your Back Pain (Stretches & Strengthening)

Science Says These Exercises Can Relieve Your Back Pain (Stretches & Strengthening)

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Hi folks I’m Bob Schrupp physical therapist Brad Heineck physical therapist, together we are the most famous physical therapists on the internet in our opinion of course Bob Science says that these exercises can relieve your back pain especially if it’s chronic These are stretches and strengthening, so we’re quoting a study here. But what does Brad and Bob say? Brad and Bob agree! So this study was called a randomized trial comparing yoga stretching, and a self-care booklet for chronic back pain, so let me break this down. There’s 228 adults, and of that amount they had 92 do yoga once a week, on a 75 minute program or something like that Another 92 people did that 91 people just did a stretching and strengthening program by physical therapists, okay, and 45 this is the control group they basically were given a book for self-care Just an educational and what they found at the end What they found is that these two groups ended up doing well. Their back pain both went down Okay, so we’re advocating yoga, or stretching because we’re not experts on yoga We’re gonna go ahead and show you the stretching program right and yoga people you can comment in if we you know Yoga is great too, so By the way if you are new to our Channel, please take a second to subscribe to us. We provide videos on how to stay healthy, fit, pain-free, and we upload every day. And also make sure to “like” us on Facebook because we like to be liked All right We’re gonna start right at about the 2-minute mark here Brad and this program should take maybe about 10 minutes if we do 30-second stretches. Why don’t you lay down? Assume the position assume the position We’re almost at two minutes here that way people will know when they come back Start around at the two-minute mark here we go we’re gonna start doing trunk rotations Brad Oh, yeah, so he’s rotating back and forth, if it hurts in one direction don’t go that direction. Just go in the direction you like, if it hurts, you’re going too far. Just start with rotations that are not as far Just go into this range right in here, and then eventually work further and further So this is a good universal one most people can do this one We often recommend this one right after you’ve hurt your back because you’re in bed. All right next one Brad with 30 seconds, bridging, bridging So with this one now you’re getting a little bit of strengthening again. It’s generally not too hard for people don’t you find this one Brad, most people can do this one So you get a little bit of core strengthening, you’re getting some movement in the back, you can start off, if 30 seconds is too long for you, maybe start off with 20, 10, or do a lower amount but It’s a good again universal one, this next one Brad is a little harder to teach isn’t it, pelvic tilts The famous pelvic tilt. So you can see the line here from the green to the black and yeah that helps So what he’s doing basically is you’re gonna have your legs up like this and if I put my hand underneat here, he’s squishing my hand Alright, so you’re tilting the pelvis down like that That’s providing a lot of range of motion and that low back Yeah It’s a good thing to learn where your pelvis is at so that when you have to do lifting or anything like that You can go ahead and do that alright single knee to chest press. So you’re gonna first do one and You’re gonna bring it up, and you’re gonna squeeze like that if you have trouble you can grab underneath the leg, too If you have a great amount of trouble you could actually use a strap, right, we have the yoga strap here Again any time we mentio a product we put it down below in our product description So yeah and for a lot of younger people you may feel like this is easy. Ok we’re going double knee to chest now. Do this particularly if your back hurts, yeah This might be painful, but this yeah, and make sure none of these should hurt, if this hurts I don’t want you doing it, don’t include this one in your repertoire But this one especially if you have a disk problem, this is one you wouldn’t want to do I mean this is gonna make it worse But if you don’t it should be fine all right Brad once you go into a hamstring stretch now again The strap would work out well for that if you don’t have a strap You might have to use a long sheet and pull it up or a belt you can go like this That’s another alternative and you’re still getting a pretty good stretch on the hamstring, good alternative to do All right, then Brad we’re moving. We’re a little bit early okay now you got them both in, let’s go to like an IT band, where you cross your leg over And then lift up the other one Yep, that’s one way to do it yep This really feels good Bob Yep I actually do this one I wasn’t doing this one, and obviously you’re gonna want to do it on both sides But he’s gonna kick out the cabinets here Good IT band stretch, again it also can affect the back, all right then we’re gonna do heel cord Brad Heel cord, laying down, you can if you want, sit up while you’re doing it like that This is where this strap really comes in handy Or if you’re gonna stretch a heel cord, if you’re gonna do a daily stretch routine I would think about getting a strap or something like that. It’s well worth it. They’re not real expensive and they’re fitting to most people’s budgets, you can do this one standing, too But this is the option for supine, all right Brad I’m gonna have you get up And I’m gonna go ahead and those were all laying down now the next one is prone and this is kind of a standard one that we love, we have everybody to do, put your hands underneath your shoulder, so you’re gonna press up like this, if it’s painful go up only as high as it’ll allow you We don’t want you lifting up your pelvis here. You’re gonna be stretching like this and you’re doing repetitions here This is a great one to do. I do it every day. Bob did say something he didn’t mean to say, he said everyone to do, but it’s not everyone, it’s just most people if you got spinal stenosis or spondylolisthesis Those people will not want to do this. Exactly, then I’m gonna go right into alternating arms and legs Brad, and this one works out well if you have a pillow underneath you You want to throw me a pillow real quick? You hum that one in there so okay what I’m doing Hhere is I’m going to lift my arm opposite arm and opposite leg, and now we’re getting some strengthening going on here 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 We’re actually doing a hip flexor stretch, and this is where I would need the strap Do you mind giving me this problem get a strap? You can also just grab like this and do it on your side, like this This actually works out just as well too. Why don’t you roll over so they can see what’s going on back there? And so I’m stretching like this yeah Good one to do because the hip flexor often does get tight where you’re sitting and then it will pull on your back So now we’re doing cat camel Brad So this is really good for the mid-back, actually works the low back a little bit – The name of this, some people call it something different But we call it the cat and the camel and we’re sticking to it, all right next one Brad now this is kind of advanced one of the one that we were just doing laying down You might have trouble doing this one to start off with but what I usually do is actually I do repeats like this And I actually go up like this and then to the side right then to the back And while I’m moving the leg so I’m going like this, good for the shoulder posture Yeah, good for getting the retractors there, so Where we at, okay, next one I want you to put your legs kind of far apart like this, knees far apart You’re gonna stretch forward like this and this kind of gets the low back, but also the mid back, too if you’re doing it right, so you don’t have to bring your butt down to your heels You can do it that way too, all the way down However you want to stretch. I don’t like to do it that way, I’d like to get more in the midback but yeah If you want to get the low back, then you would go more that direction there I think we’re ready for the seated one Brad. Hallelujah stretch This is a nice chair for this because it hits me in the right area. If it’s too tall of a back and it hits you up by the top of the shoulders it’s too tall, but here we can go like this and stretch back Bring your hands back like this Depends on your shoulders, if you’ve got painful shoulders you may not tolerate this, so you can do it here as well And I’m gonna go down a notch. It feels good if I adjust where that makes contact with my back, all right if you want to face them now and do a quadratus lumborum stretch I’m gonna go this way and a little bit forward And you know one thing we didn’t mention with all these Bob is make sure you’re breathing and, yeah good point Yeah, very important really makes a big difference on how you stretch much better stretch quality with good relaxed breathing I want to give just a couple more in here Brad You could do a good functional exercise You’re strengthening the legs and the back a little bit just doing some squats. Yeah And the reason you want to teach yourself is that’s how you’re gonna lift sure you’re gonna teach yourself that you’re lifting by bending down like this instead of bending like this Right so by doing lots of these you’re strengthening the legs getting yourself prepared for it, and now you’re gonna lift correctly Yeah, and I like this if you just put up That’s a good cue yeah, that actually is just take a stick behind your back Broomstick or what you have, a PVC pipe and it forces you to have good shoulder posture, which really straightens you out. It’s really a great idea actually and that’s hard to believe it came from you Bob I’ll give you more than you deserve then let’s also show The other functional thing is often you want to lift like this, go down and grab things like this, keeping that back straight So you can do lunges the same way you’re gonna go ahead and put your bar up here to keep good posture And you’re gonna do a lunge And now with a lunge the thing we always want to remember is to not have the knee go past the front of the foot if you can So you don’t want it to go like that, you want to keep it back to just kind of dipping down like that There’s a lot of little tricks, you do not need they have fancy equipment to do good exercise, right so that’s the program we’re talking about a lot of dedication here Brad But you do something like this and and it’s not going to only get you in better shape but it’s gonna get your back in better shape and your pain levels are gonna go down, so do it properly and again Bob, this is one of those things science is really working good with the back, but once again We can fix just about anything except for a broken heart, right and when we get a science review on that, then we’re really gonna have some attention Sounds good. Thanks Brad

60 thoughts on “Science Says These Exercises Can Relieve Your Back Pain (Stretches & Strengthening)”

  1. Please is it possible to give some tips to relief upper back (stretch the traps)pain as well, other than the chair. Any YouTube video is always about Lower back.

  2. As a yoga instructor and an inspiring soon to be PT, I'm happy to see the stretchs I've been teaching since day one!

  3. Another back video 👍 You guys read my mind 😊 Love your work guys and let me just say from everyone with a back problem, Thank You. You guys Rock 👌

  4. I have a bulging disc between l5, s1 and all these exercises help relieve my back pain. Now I started a plan to hit the weight room. Take it slow and don't rush anything.

  5. I'm looking for a timer that can help me do my PT exercises. I often lose count and who knows if I can count a second accurately. A free app is preferable.

  6. What are good exercises for cervical radioculopathy?? I have one year suffering pain in my neck and dizziness due to a injury in my neck

  7. Thank you both so much love your video, my back is very bad teamster for 35 years all heavy lifting , now three bad discs , but you guys help , thank you 😊

  8. Great video. As you know I'm a yogi and there's loads of excellent yoga teachers on YouTube. I find my quads, outer hips and front of pelvis to be my tightest muscles. It's my own fault because I end up doing to much restorative or yin yoga which my spine loves but it doesn't really stretch the legs much! Will definitely be doing this stretching video and incorporate my yogic breathing with a nice long savasana, relaxation, at the end. Thanks Bob and Brad you guys are the best xx

  9. I have spondylolisthesis. Not only did my physical therapists give me the extensions to do @ 6:38, but my orthopedic doctor approved it.

  10. Your intro song was great! haha I'm actually working to rank back pain videos for a client, but maybe you would be interested too

  11. Hi bob n bratt, was wondering what are the symptoms and causes of spondylolisthesis. Im not sure if i had it, i suffered from severe low back pain that seems to lessen/help if i lift both my legs 90 degrees on a chair.
    P. S. Im 22, have been sitting on a chair more than 8 hours on a daily basis

  12. Random question…what’s the deal with KT tape? It’s in every sports store, Walmart etc., and I see people wearing it on just about every body part . How does it help and how do we know how to apply it? (Just found your channel…you guys are awesome!)

  13. You guys are the best- so helpful! As a new grad physical therapist, I️ watch your videos for advice and ideas all the time and they’re always so helpful! Best online mentorship around 🙂

  14. Your videos are awesome y’all should link and do subtitles in Spanish! That will help more and more people with this increíble exercises !!

  15. I really like your videos. Thank you for doing them. If only everyone with back pain (potential or currently suffering) were a fan of you, there wouldn’t be people with back pain left. Oh I also envy your friendship. Happy working!

  16. Great set of exercises but wouldn't you want to include a caveat for APT? From what I've read and studied, IF a person has an anterior pelvic tilt, they should NOT stretch their hamstrings. Their back is sore not due to tight hamstrings. Rather their hamstrings are tight due to their sore back which in turn was caused by postural habits and to weak abs, glutes. Is that not correct? It seems that if the hamstrings are tight due to a pelvic tilt, then stretching them well only exasperate the problem.

  17. I have a14mm protrusion l5s1 , are there back exercises I shouldn't do.? Thanks guys , can't wait to be at 100 % to add to all my exercise routine. I have learned a lot about from watching. T

  18. Should have added the first 2 weeks were excruciating pain in the buttocks and through the leg into a numb foot and a big toe I can't move still 2 months post injury. I am more mobile but still have vertical pain buttock to numb foot and no toe mobility. Exercises not to do?

  19. Awesome video – many thanks! I love your videos. They help me a lot with my low back disk issues. Do you have any recommendations for neck exercises / stretches?

  20. Calling it CAT/CAMEL is really confusing for anyone who has done yoga. In yoga, it's CAT/COW, the cat being when the center back is raised high with butt and head down. The cow has a sunken mid-back–as many cows do. In yoga, there is a different lesser known pose called the CAMEL: on your knees, lean back and grab your heels and then push forward with hips–great papas stretch. So I think it'd be easier to call it CAT/COW.

  21. Hi your exercises are soool…. helpful however the exercise 12 minutes in when in the cat position Bob is raising a leg and on his other side lifting his arm up. It is difficult to see and I was trying to lift an arm and leg “on the same side”. :C very difficult.
    I am thinking Bob has such great balance 🙂
    Maybe someone else thought this too… just in case

  22. love the videos… Im 20 years old trained martial arts for near 4 years & haven't trained since this weird burning pain in my trap & rhomboid muscle came along. So the pain started 2 years ago been to multiple doctors and PTs to find I had a slap tear with bones spurs so had it fixed recovered great but the pain and spasm daily in the trap and rhomboids was still present. So surgeon had a MRI of my neck and MRI on my surgery area of the labrum. Everything came back normal & he proceeded that I do more therapy for near 8 months spent at one PT area then switched to another PT place where they found I have winged scapula of the left shoulder so another 4 months of straightening all the muscle to the scapula and doing isometrics with manual massages and tens unit, heat. it's got tighter looking muscles but still is not holding itself to the rib cage. Went to a chiropractor also he found my C1 C2 legiment was knocked loose but not torn yet from the MRI and x-rays. I also broke my clavicle 2013 in half no surgery required healed but sticks out towards the middle… also the SC joint has popped and cracks like it wants to disconnect off the sternum. I had a EMG done doctor said nerves were good and was done right when the pain started. I get pain under the clavicle close to the sternum and spasms in the pec muscle down the side of my lats into my rhomboids and traps. I feel for my thoracic nerve with my finger and it feels bruised up to me..

  23. I have 3 large herniated discs L3-L4, L4-L5, L5-S1 which caused spinal stenosis and sciatica. Any suggestions on what to do? I've been going to physical therapy but any movement of my pelvis still causes pain

  24. Love your videos, I’m 65 very athletic and your videos are very helpful. I have an SI issue and was wondering if you have a way I can put it back in
    myself. Thank you

  25. Hi guys love your videos. On this one at 5:17 Bob said cross you leg over then lift up the other one. Brad, that is NOT what you did. You never lifted the other leg. I believe it's confusing. Sorry.

  26. Why haven't you set up the antigravity back thing I got you? Set it up near net in basement. That was expensive you said you wanted that after you saw it you thought it might be helpful to your back. It would. You can also order other accessories to addidt doing upsidown sit ups twisting ones ALSO, you can work out at home. too.

  27. How long it will take me to bring my shoulder down i do my therapy at home the insurance doesn't pay for it any more so am in pain every day so i see you i do some of what i know and some of your i don't take no pain meds am been doing therapy since the summer my shoulder still the same i need help please from Rhode Island😢

  28. The back stretches are great, thanks for the videos. When you can fix a broken heart you will the most famous physical therapists in the universe!

  29. When I do the hip flexor stretch it feels as if I'm stretching the quadriceps. Does that mean I'm doing it wrong?

  30. Suggestions for doing these with other injuries, I have right sided dequervians and don’t want to make it worse

  31. All these stretches with a straight leg raised is not possible if you have a herniated disc which is what i have? My hamstrings are ao tight but I can barely straighten my leg and then raise it without triggering sciatica…

  32. Those stretches work. They’ve been a part of my exercise routine for years. In my case yoga causes back problems.

  33. Ok I'm having pain going down the back muscle of my hip flexor, especially at night when I try to sleep the pain is sharp and does not radiate down my leg but stays in the area.  What can I do to alleviate the pain.  The pain is primarily on my right leg although the left hip flexor hurts a bit?

  34. Great videos, thank you. Been working with at least 3 of your videos regularly since my back went into spasm on Sunday. Still struggling when coming up straight after sitting especially (the last 10 degrees) get a neural spark at the sacroiliac joint – could it be my weak psoas causes this?

  35. Hello Mr Bob and Brad.
    I have a sharp burning to my lower back to the spot on the right side
    It comes and goes sonetimes.
    What excercise should i performe?

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