This video, I'm going to show you how to relieve back
arthritis pain in 30 seconds. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, I want to go over safe
exercises designed for back osteoarthritis, that is the wear
and tear arthritis. The great part about these exercises,
they're going to focus on lengthening and strengthening
the back at the same time while keeping it straight. That way,
we're not twisting or putting the back into any position
that may cause irritation. By lengthening and then
strengthening the back, we can get quick back pain relief also
helps slow the progression of back arthritis and just lessen
instances of future pain. All of these exercises, they work
just a little bit differently. So, go through them all. Use
what gives you the most amount of relief. As a bonus, all of
the exercises can be done at home. They require no special
equipment and they give quick back pain relief even as little
as 30 seconds. So, let's get started and fix that back pain
right now. Here's an exercise called the dynamic child's
pose. This one can be done in or on a floor. Just start off
on all fours like this. I'm going to tuck my chin towards
my chest and then tighten my core muscles for a little bit
more support. I'm going to then rock my whole body backward
kind of like taking my butt down towards my heels. The more
that we go down, the more that you're going to feel a deep
stretch form throughout the whole back going down into the
hips. To get a little bit of a deeper stretch, take your
fingers right here and crawl forward as much as you can.
This feels really good. I to hold this one comfortably for
about 20 to 30 seconds doing nice controlled breathing too
just let that tension out when I need a breather I just rock
forward like this but I try to do it about three to five times
and with each repetition try to build into it just a little bit
more to get a better stretch to take this one to the next level
instead of going straight with it go off to one side tilt your
body through your hips through your waist and then go down
you'll notice hits the muscles just a little bit differently.
This one's really good for one-sided back pain. Whatever
side that you're leaning towards. So, in this case, it's
my left. You're going to feel it on the other side. So, I go
all the way towards the left and then I'm going to try it on
the right side. If one side hits your back a little bit
better, throw some more repetitions in at that point.
From here, we're going to take it to even the next level by
incorporating a dynamic movement in there to help
strengthen the muscles. This one would be the dynamic pose.
Let's get back into our original position just like
this and what I'm going to do this time around is rock back
as much as I can. Hold that for about a second and then rock
forward just like this, keeping my back straight. This movement
just challenges the muscles a little bit differently and I
try to do this one nice and slow for about 10 to 15
repetitions. From there, relax and take a breather. If you can
do another set or two, challenge those muscles by
doing that and you can also go off to the side and repeat this
one. So, go all the way towards the left, all the way towards
the right and again, if one side hits it, just a little bit
better, focus on that, throw more repetitions in. So, here's
a standing variation of that previous exercise that might be
a little bit more knee friendly and also you can do this one
pretty much anywhere, anytime. We just need a wall or a door.
So, I'm going to face a door. What I'm going to do is put my
arms straight out in front of me, roughly shoulder width
apart. Take my palms, put them overhead, and then them into
the door or the wall. These are going to be anchor points so we
don't want them to slide during this exercise. I'm going to
tuck my chin towards my chest and then from there, I'm going
to slowly start to walk backward. The more that you go
back, the more that this is going to straighten the back
and you're going to feel a good pulling traction from the upper
back all the way down to the lower. Once we feel that, what
I'm going to do is put all of my weight onto my heels, buckle
my knees, and then squat my butt down and away on the door.
The more that you go down, the more that you're going to feel
a deep, intense stretch in the back, only go to your comfort
level. Once we feel that, what we want to do is then take our
chest and just allow it to go towards that wall or the door.
I feel a full back activation of those muscles right now. It
feels really good. I try to hold this one 20 to 30 seconds
doing nice, slow, controlled breathing, just letting that
tension out. When you need a breather, just walk back
forward like this and take one but you want to do this three
to five times and with each repetition, try to stretch into
it just a little bit more. To take this one to the next
level, instead of going straight forward with it, angle
your body slightly off to the side. So, in this case, I'm
going towards my left. What you'll notice is it hits the
muscles on the other side just a little bit more. So, if you
have one-sided back pain, this works very well for that. So,
give going all the way towards the left to try, go all the way
towards the right. If you feel like one certain spot, certain
angle, hits your back pain just a little bit better - at that
point, stop and throw more repetitions in. So, one of my
absolute favorite exercises for back arthritis, stenosis, and
degenerative disc disease is the pelvic bridge because it
will help lengthen and strengthen the muscles all at
once and there's so many different variations to it that
allow you to really pinpoint areas and muscles that need it
a little bit more. So, this one is easily done in bed or on a
floor, just start off lying flat on your back. Legs are
going to be roughly hip width apart, bend your knees, keep
your feet flat. I'm going to tighten the core and then take
my hands and place them on my hips. The movement from here is
very straight forward. We're going to drive our hips up
towards the ceiling until we have a nice straight line from
our knees to our hips to our shoulders. If you're unable to
get into this position, do the best that you can. Over time,
you should gain strength and flexibility to hopefully get
into this position but you're going to feel the abs, the core
muscles activate, the lower back, the glutes, the legs,
everything that supports the hip and the back. You want to
hold this one comfortably for about 5 seconds. From there,
relax, take a breather. You want to do this one 10 to 15 times
and if you feel like you have a little bit more energy, you can
throw in another set or two to challenge those muscles even
more, but let's build into a little of a different variation
of the pelvic bridge and see if we can target and pinpoint
muscles that need it just a little bit more. So instead of
going up on both legs, lift one leg straight like this. It
becomes extremely challenging because all of your body weight
is put off to one side give that one a try but again
whatever you do on one side always switch to the other to
keep them both imbalance you can also experiment with your
foot placement so take them out a little bit more. Slide your
feet away and then point your toes upwards, drive your body
weight into the bed or the floor with your heels. The more
that you go out, the more that you're going to notice that it
hits the back of the legs. So, if you have a lot of leg
weakness even more so into the hamstrings right here, this is
going to help target that and make them stronger. You can
also do what is known as a clamshell which is going to
target a little bit more into the hips. What I do is I put my
feet together like this, press them together and then take my
knees downward as much as I can. You'll feel a very gentle
stretch forming in the inner part of the leg into the groin
into the hips. From there, I'm going to slide my heels back
towards me, lower my knees down as much as I can and again, put
my hands on my hips and then drive my hips upward towards
the ceiling. This one is really good for focusing on building
hip strength but give all of those variations a try. If you
feel like one offers you a little bit more offers you more
relief, throw more repetitions in at that point, and focus on
it. This exercise is known as the 3D dead bug. It's going to
put a little bit more focus on the core muscles and the hip
flexors right in the front part of the leg. It's easily done in
bed or on a floor. Just lie flat on your back like this.
I'm going to start with the easier variations of the dead
bug and then progress into that 3D dead bug which will be the
most challenging. So, lying flat on my back, I'm going to
lift my legs up like this. We want our hips, our knees in a
nice straight line, knees roughly bent at 90 degrees.
Your arms are just going to go straight up like this. The
beginner's dead bug which is the easiest. I'm just going to
lower one arm down keeping it straight until it's hovering
above the bed or the floor. Don't let the arm touch. Engage
the core muscles at the same time. Hold this one comfortably
for about 5 seconds. Come back up and then just switch to the
other side and repeat. You want to do this one nice and slow
about 10 to 15 repetitions on both sides. If you feel like
you have a little bit more energy, you can throw in
another set or two. To make this one more challenging, do
the same movement through your legs. So, lower one leg down
like this, straightening it at the knee but do not let the calf or
the leg touch the floor or the bed. Engage the core muscles
also. Hold this one for 5 seconds. Come back up and then
repeat it on the other side. Again, repeating this on both
sides for 10 to 15 repetitions and repeating another set or
two if you want a little bit more of a challenge. The next
one to do to take this to the next level is to alternate the
arms and the legs. So, I'm going to lower my left leg down
like this and then lower my right side down so they're
alternating right here, engaging the core at the same
time. Give that one a try. It really helps engage the core
muscles and strengthen the back. What we're going to do
next is then build into what is known as the 3D dead bug and
this one is really good at targeting hip pain and working
its way up into the core and the lower back. S o let's get
back into our original position just like this what I'm
going to do is lower one leg down not letting it touch and
then I'm going to turn the foot inward like this and then bring
the leg inward as much as I can you'll really feel the muscles
in the pelvis into the hip into the lower back start to fire
hold this position for about five seconds and then come back
and relax. The next movement, we're going to do the opposite.
So, we're going to turn the foot outward as much as we can
and then take the leg outward. You'll notice it hits the hip
muscles just a little bit differently. I really feel it
in the inner part of the groin, inner part of the leg. So, give
that variation a try but go through all of those and
progress into them, and you want to focus on doing those for 10
to 15 repetitions on both sides and again, if you feel like you
have a little bit more energy, throw in another set or two and
whatever you do on one side, always switch to the other to
keep them both in balance. So, we're going to save the most
challenging one for last. This is known as the dynamic bird
dog. It's very similar to the dead bug but you're flipped
over and your muscles are going to have to stabilize this
movement a lot more. I'm going to start on all fours in bed or
on a floor. Let's do the beginners dead bug first and
progress into harder move so I'm going to engage my core
muscles to begin with tighten them up and then start to slide
the top of my foot away from me keeping the top of the foot on
the floor or the bed at all times reach out with your toes
as much as you can until you feel an activation of the calf
muscles working up to the hamstrings and the back of the
leg towards the hips and the glutes once we feel that we're
going to slowly raise our leg upward as much as we can until
we have a nice straight line our hips to our knees to our
ankles. In this position, you'll really feel the abs and
lower back firing to stabilize this movement. I hold it for
about 5 seconds. From there, I'm just going to relax and
then take a breather and then I'm just going to switch to the
other side and repeat. You want to do this one nice and slowly
for about 10 to 15 repetitions. If you feel like you have a
little bit more energy, you can throw in another set or two but
if this is a little bit too easy, we can progress into the
full bird dog. So, I'm going to do the beginner's dead or bird
dog lifting my leg up like this but I'm going to lift the other
side's arm up at the same time. So, my left leg is up. My right
arm is right in front of me. You'll really feel the abs
firing to control this movement. Five-second hold.
You're just going to come back down and then repeat on the
other side. Again, 10 to 15 repetitions on both sides. If
you feel like you have a little bit more energy, you can throw
in another set or two. To take it to even the next level, you
can do the dynamic bird dog and target the core muscles just a
little bit more. So, I'm going to get back into my beginners
bird dog position lifting up like this but this time around,
what I'm going to do is bend my knee and bring it forward as
much as I can. You'll notice that the abs will really
contract and tighten. Hold this position for about 5 seconds
and then just back like this, hold it for a couple seconds,
and then repeat this one 10 to 15 times and then from there, just
switch to the other side and repeat. If the exercises help,
please support the channel by giving this video a like and
maybe subscribing too. If you have any comments or questions,
please leave them below. I'll get back to you as soon as I
can. Thanks for watching!