please leave them below. I'll get back to you as soon as I
subscribing too. If you have any comments or questions,
quadritus limborum, a big instigator of lower back pain.
You can hold this one for about 20 to 30 seconds, come back up,
relax, and then repeat this three to five times. With each
the spot that needs it the most and then I'm going to tilt my
just straighten my arms like this I put the can of soup over
repetition, try to stretch into it just a little bit more but
go all the way towards the left and then go all the way towards
a little bit better throw more reps in at that point you can
take my hands, place it over the can of soup over the spot
can do is incorporate a pelvic tilt in there. So, I'm going to
a great sign that means pressure is being taken off the
support the channel by giving this video a like and maybe
need it the most. If the exercises helped, please
a little bit better for you. Again, throw more reps in at
that point. Always target this positions and movements that
the right. If you do notice that one certain movement works
way towards my left this will open up the back just a little
bit differently and target a muscle called the QL or
upper body in one direction so in this case I'm going all the
also do a lateral lean with your body while doing this so I
little bit more. So, experiment with this going in the lower
portion moving the can of soup up and down and again if you
to raise the can of soup to target the next spot above and
glide over that can of soup and it just helps open it up just a
feel like one certain spot or movement is targeting your pain
it's also offering a lot of pain relief if you do have
weight to press down into it just a little bit more to help
butt down like this. You'll notice that the lower back will
kind of like tucking my tailbone and then lowering my
way to the upper target the spots that you feel needed just
a little bit more. To take this one to the next level, what we
notice also while doing this exercise the pain starts to
going to rock my butt up and down with my legs. So, I'm
that we need it the most. Put my hands on my hip and I'm
sciatic nerve but just go again from the lower portion all the
here for me it just pinpoints that spot a little bit more and
up just really noticing if any spot like let's say it's right
repeat the same exercise. I'm going to do this pretty much
centralize or come back up the legs to the lower back which is
from the lower portion of the lower back all the way to the
maybe three to 5 and with each repetition, take your body
open up and decompress the back. From there, I just like
the point where it's a very comfortable stretch and hold
and lowering your body weight. What we want to do is get it to
lift up just like this but try to do a couple repetitions,
this for an extended period of time. I would try to start off
breathing. When you need to relax and take a breather, just
press down with your body weight, the more it's going to
open right at the very low end of the back. The more that you
over that can of soup. What you'll notice is this creates
intensify that stretch. So, really control it by raising
take your mind off it. Just do nice, slow, controlled
symptoms like sciatica going downwards into the leg you may
kind of like a pinpoint spot where it will start to stretch
for 20 to 30 seconds but if it feels really good, You can hold
this for several minutes. Grab a book. Use your phone. Just
roller at home use one because it'll make this a little bit
the lower back I'm just going to slowly lower my body weight
kind of have a homemade foam roller if you do have a foam
easier so I'm going to start off with the soup can right at
hands and just place them on the back of head just like this
exercise makes it a little bit easier but you don't have to
rolled up bow towel for this one. Let's go next to a door or
my belt line area we want it right at the lower portion of
wear shoes so you can just wear socks or bare feet take your
my knees are going to be in a nice straight line. Knees bent
a wall. I'm going to lay flat on my back like this. My hips,
roughly at 90degrees and then I'm going to press with my feet
for extra support so let's take our soup can and then roll it
up in our large bath towel just like this and at that point we
into the door or a wall. I find that using shoes during this
spinal disc very quickly. This back decompression exercise is
repetitions and the key with this one too is to only press
use any flavor that you like. I'm also going to use a large
come back like this. You want to do this for 3 to5
see a lot of people try to do this right here and at that
want to hold one for about 20 to 30 seconds. Do nice, slow,
drives bad pressure towards the middle and off any pinch nerves
does is it causes an open wedge to form on the spinal disc that
what I'd like to call the soup can method because I'm going to
be using a large can of tasty beef barley soup but you can
repetitions again for 30 seconds and again, if you don't
point, you're only going to get a shoulder workout. Really
focus on driving through the hips right here. Three to five
just a good way to open up the back and decompress those
into it. Don't allow the upper body to come off like this. I
controlled breathing. When you need to relax, just kind of
have pain on the other side, you can do this on both. It's
at that point. So, the more that we press into it, the more
that you're really going to feel a great stretch. Again, we
flush against that wall or door. We don't want any space
during this exercise. My other hand is going to go on my hip
foot to a foot and a half from that door or a wall. I'm going
door or a wall so remember good door good side towards the door
to then lean into the door. So, my hand, my elbow, shoulder,
in this case I'd have a lot of left side going or I should say
feet together and they're going to be spaced roughly about a
do this on both sides but if you do have leg pain what you
anybody that has a disc bulge or hernia the hardest part
want to do is put the non-painful side towards the
With each repetition, try to stretch into it just a little
about this exercise is knowing what side to place towards the
door if you don't have any leg symptoms like sciatica you can
and I'm going to drive my hip towards the door. What this
stretch. This is one of my personal favorite exercises for
second part, we're going to do what is known as a wall lean
bit more to help decompress the back even further. With the
and then you want to do this for three to five repetitions.
a lot of left side of pain going on I'm going to put my
This will put the back into a backwards movement known as
going to bend backwards with my upper body. My shoulders are
them on our hips and then drive our hips forward so our hips
should say the door like this. So, the movement instead, I'm
roughly hip apart. I'm going to take my hands, place them on my
movement is very easy. What I'm going to do is put my feet
into the pelvis. Do this for about 10 to 15 repetitions. If
just nice and forward with it you'll notice that this really
activates a lot of muscles across lower back core hips
the ball and then I'm just going to rock it backwards so
you need a breather, just lean forward like this and take one
switch directions and go clockwise with it just nice and
movements in it to the muscles just a little bit differently.
seconds and then just switch slowly towards the other side.
So, in this position, what I'm going to do is a hip rock. I'm
I'm doing just going counterclockwise rolling my
wonderful deep stretch, only go to a comfortable stretch not
causing any discomfort. Once we hit that point, let's hold this
disc of the lower back helping to decompress it. The further
and our pelvis do not come off the wall or the floor or I
stomach and belly button, my hips, my pelvis are flat
hips, and then lean into the door to the point where my
the ball even further to get a better stretch. How we can take
allowing the lower body weight, the leg weight just to roll off
you do it anywhere but you can also do it standing It's a
You want to do this one for about 10 to 15 repetitions on
and helping to take pressure off of it. At that point, make
just going to go from side to side very very slowly with my
one for about 20 to 30 seconds. Do nice, slow, controlled
of time, a minute or two. Just grab your phone, a book,
really focus on feeling that. This position, I try to hold
trend to just angle my legs out lightly and then rest my leg
breathing also. Let the tension out as much as you can. When
this one to the next level is to incorporate some dynamic
need to relax, just kind of push yourself back up like this
anything like that, take your mind off of it but when you
what I'm doing is kind of rocking my pelvis forward into
another set or two in but go through all of these motions.
slowly you can also do a pelvic tilt with this one so with this
back all the way to the top of the lower back. If you do
call the cobra lean and it's wonderful because not only can
me. It just is the pinpoint spot. It's offering me the most
that you go back, the more that you're going to feel a
most. This exercise is what I'd like to call the Big Ball
this. Again, always target the spots that you feel needed the
that need it the most. You can take this one to the next level
and hit a muscle called the QL or quadrito symborum which is a
same time so you get a nice two fur. I'm going to start off on
a link in this video's description but are wonderful
against the door. What we want to do with our hands is place
Decompress because I'm going to be using a large exercise or
this. Do a nice, slight chin tuck also for better posture. I
stability ball. If you don't have one of these, I will leave
throughout the back while also helping to strengthen it at the
extension which helps take a lot of pressure off the spinal
going to come back while I press forward with my hands.
two-part exercise. The first part, we're going to do what is
known as a standing cobra. We just need a wall or a door. The
reps from there I'm going to stop and then I'm going to
hips. This right here, you'll just notice that it hits the
both sides. From there, you can do a hula hoop motion. So, what
going down the legs and it's starting to come back up
back just a little bit differently. Try to go as far
helping. If you do have a lot of downward pain like sciatica
you feel like you have a little bit more energy, you can throw
down, pretty much going from the lower part of the lower
putting put on to the sciatic nerve but just go all the way
direction. So, in this case, I'm tilting all the way towards
my left. What this will do is really stretch off to the side
more repetitions in at that point. Always target the spots
amount of relief. I want to make note of that and throw
breathing also. Just let the tension out but if it feels
30 seconds, relax, and you can do as many reps as you'd like
comfortable, you can hold this position for an extended period
going to allow my lower body by lightweight to go downwards
while my back is supported on this flat surface. Do this for
to five repetitions and with each repetition, focus on
note, throw more reps in. Always target the movements and
spots that need it the most. This exercise is what I like to
If you feel like one is hitting the back just a little bit more
can rest your upper body weight right on your forearms like
weight on my toes just like this. You want it nice and
supported nice and straight with the stability ball. You
being taken down by gravity and a nice stretch is going to form
being rolled off the ball. So, at this point, the legs are
allowing my legs to be off the ball and my back to be
comfortably. It should feel like your leg weight is just
relax and take one. From there, what I like to do is just use
hold this position for about 30 seconds. If it feels good, you
a floor on my stomach just like this. I want to focus on
hips and pelvis into the ball just like this 10 to fifteen
as you can in one direction. Hold it for about two to three
big instigator of back pain. Do this and notice if it helps
for about 20 to 30 seconds doing nice, slow, controlled
in the lower back. A very good decompressive stretch. So,
and take a breather. You want to do this one for about three
decompression exercises, you know that they're really
because they're going to build stability, balance, and posture
towards the back, we call that centralization. That means
right. If you do find that doing these movements offer you
if you feel like it helping and with these exercises, the
pressure is being taken off those nerves and it's not
my legs and scoot down just a little bit further to target
the spot above. In this case, it'd be Lfour. Again, I'm just
I just felt a nice little release of nice little pop into
position, you should really feel a pinpoint spot of a
downwards like gravity take it off the edge of that bed. Do
point. That way, it's kind of helping the traction open that
position right here and allow my lower body weight to just go
can hold it for longer upwards towards the minute but when you
spot and decompress. What I try to do is just hold this
my lower back that is quite common with this but I try to
need a breather, just kind of come back up like this and
also by taking your arms like this and straightening em and
relieve more pain. You can also go all the way towards the
butt going downwards while the bed is supporting right at that
more support even more so if your mattress tends to sag. The
putting em overhead and then tilting your body in one
notice like one certain spot, let's say it's right here for
more relief while doing it, throw some reps in while doing
and place it at the edge of the bed. That way, we'll have a bit
the bed. What we want to do is also roll up a towel or pillow
movement is really easy. I'm going to support my lower body
stretch happening over the spot of the lower back and actually
nice, slow, controlled breathing also. In this
bed or even at the edge of a couch. I call this one the back
comfort. What you want to do is place the edge of the bed right
easy way to decompress your lower back at the edge of the
can take your hands and place them behind your head like this
at the lower part of the lower back roughly right at the belt
and decompress the lower back right now. So, here's a really
or just place a pillow underneath it for extra
line. You really want to be able to feel your lower body
even in as little as 30 seconds. So, let's get started
on my feet like this. Knees roughly bent at 90degrees. You
hammer. What I'm going to do is lay flat with my upper body on
disc herniations, lower back pain, and sciatica. All the
at home and make it quick lower back and sciatica pain relief
This is especially good for anybody that has disc bulges,
them all take what works best for you. They can all be done
exercises, they work just a little bit differently. So, go
help decompress or take pressure off of lower back.
going to do it through pulling motions known as traction to
in seconds. Stay tuned.
stiff muscles and tight, achy joints of the lower back. We're
Hey, everyone. Doctor Rowe coming to you from SpineCare in
some great exercises that are going to take pressure off of
St. Joseph, Michigan. In this video, we're going to go over can. Thanks so much for watching.
This video, I'm going to show you how to decompress your back