In this video, I'm going to show you how to fix lower back
pain from sleeping wrong. Stay tuned!
Hey, everyone. Doctor Rowe coming to you from snowy Saint
Joseph, Michigan. So, did you sleep badly last night? Maybe
in the wrong position and just woke up with a ton of lower
back pain. Well, in this video, we're going to go over some
great stretching exercises that can give quick back pain
relief. All of these exercises, they work just a little bit
differently. Go through them all and use what works best for
you. As a bonus, they can all be done in bed and they're very
very easy to do. So, let's get started and fix that lower back
pain right now. This is what I to call Doctor Rose all-in-one
morning exercise. It's a series of movements that's going to
focus on stretching and strengthening everything in and
around the lower back. We're going to start off on our back
just like this. The first movement is called a hip hike.
Imagine these are your hips in a straight line. What I'm going
to try to focus on is raising one towards me while pushing
the other away. So, it's a movement kind of like this.
Take your hands, place them on your hips. Straighten your legs
at the knees. I'm going to draw one foot and heel away from me
really just trying to push away until I feel an activation into
the lower back hips and pelvis while raising the other side up
when you do this it feels really really good it really
helps unlock that lower back I try to hold this one
comfortably for about two seconds and then I just do it
on the other side nice and slow what I try to do is about 10 to
15 repetitions on both sides and with each repetition try to
stretch into it just a bit more to challenge those muscles. In
the second movement, we're going to do what is known as a
pelvic rock or a pelvic tilt. So, I'm going to take my hands,
place them on my hips again and I'm going to start off by
kind of rocking my pelvis backwards kind of like driving
my butt into my bed until I feel a very good activation
around the lower back and pelvis. I hold this for about
two seconds and then I just rock forward and just repeat. I
do this one nice and slowly for about 10 to 15 repetitions in
both directions. Again, stretching into it a little bit
more with each repetition and the second part or I should say
the third part, we're going to focus a little bit more off to
the side with the muscle called the quadratus lumborum or the
QL. So, let's straighten our arms right here and overlap our
hands and then, I'm just going to lower them down as much as I
can until I feel an activation into my back. From there, I'm
going to keep my lower back locked and then, just lean my
upper body and shoulder in one direction. What you'll feel is
a really good stretch on the opposite side. So, if I'm going
towards my left, I really feel a deep stretch off to the side
in my right lower back. This is really good if you have
one-sided back pain. I try to hold this one right here for
about 15 to 20 seconds. I just relax and then I'm going to do
it on the other side. I try to do this for 3 to 5 repetitions
in both directions and the last part we're going to on
strengthening the lower back. If you want to get rid of
morning back pain for good, we have to make everything
stronger. One of the best exercises to do this is the
pelvic bridge. Bend your knees like this, keep your feet flat.
Take your hands, place them on the hips again. What I'm going
to do is lift my butt up until I get a point where my knees,
my hips, and my shoulders are in a nice straight line. You'll
feel the core engaged, the lower back, the legs,
everything that supports the spine and you want to hold this
one for about five seconds. If you're unable to get it up all
the way to a straight line, do your best even if you can only
raise it a couple inches. Over time, you will build strength
and flexibility and be able to get that nice straight line. I
try to do this one for five second holds for about 10 to 15
repetitions. and if this becomes too easy, you can make
it challenging by doing a one-legged pelvic bridge and
this right here becomes very challenging. So, give that a
try if you're able to just focus on building a lot of
strength in there and I hope that this gets rid of your back
pain for good. This exercise is what I like to call the Cobra
Scorpion. It's great because it can quickly take pressure off
of our back and also it may end in a satisfying self pop,
crack, or release. Let's start off on our stomachs. Prop
yourself up on your elbows just like this. From here, I'm going
to bend my knees roughly at about 90 degrees, put my legs
together. I'm going to keep my upper back locked on my elbows
like this but I'm going to twist through my hips and take
my feet and legs off the bed just like this. So, really just
trying to turn and rotate through my lower back and hips.
When you do this, you're going to feel a deep stretch
into the lower back. Again, it might end in a satisfying
self-pop cracker release but don't try to force it. Hold
this position for about five seconds. You're just going to
come back up and then you're going to do it on the other
side. You want to do this nice and slowly for about 10 to 15
repetitions on both sides and with each repetition, try to
stretch into it just a little bit more. Challenge those
muscles. From here, we're going to build into the cobra which
is very easy to do. So, the first movement, what I can do
is a press-up stretch. This is kind of a baby or half cobra.
I'm just going to press up with my elbows like this and put my
back into extension or backwards movement. This is
really good for taking pressure off of spinal disc. So, if you
have pinched nerve pain or sciatica, this one may help.
What I'm going to do is just keep pressing up until I feel a
good stretch from the mid back all the way down to the lower
back if we feel that let's hold this for about 20 to 30 seconds
just do nice slow control breathing also as a note you do
not want the hips to raise up during this exercise you
want to keep that flat only raise up through the shoulder
blades if this is not a deep enough stretch you can do the
full cobra so again keeping the hips flat we're going to press
up with our arms like this this becomes a very very deep
stretch only go to your comfort level but try to hold this for
about 20 to 30 seconds. Nice, slow controlled breathing.
Let's take the cobra to the next level by focusing a little
bit more on strengthening to hopefully get rid of that
morning back pain for good. What I'm going to do is
basically just start off like this. I'm going to take my arms
off to the side, keep them straight. The movement from
here, I'm going to lift up with my chest kind of like lifting
my shoulder blades back and up like this. Lift my head up,
keep my knees straight, my legs. I'm going to lift my legs
up until feel an activation into my lower back and then
from there, I'm going to really try to lift my chest up. Once
we hit that point, I'm going to then turn my hands down towards
the floor. This is like a full-body activation. I feel it
from my head to my toes. I try to hold this for about 10 to 15
seconds and from there, I just try to relax. I'm going to then
repeat that whole cycle for about three to 5 times. Again,
building into each movement just a little bit more to make
it more challenging and I hope that gets rid of your morning
back pain for good. This is what I call the rocking pigeon.
It's especially good for anybody that has a pain in the
butt. I'm going to take a popular yoga pose, the pigeon
pose but add a twist to it literally. Start off on your
back like this. Bend your knees, keep your feet flat,
take one side, and take that side's ankle and place it over
the other side's knees. So, when you look down, it should
look like a figure four starting to form. I take my
arms, straighten them, and place them off to my side,
kind of grip right into the bed for a anchor point. What we're
going to try to do is keep the back flat as possible but we're
going to take our hips and pelvis and turn our legs in one
direction as much as we can. This creates kind of like a
corkscrew rotational effect in the lower back and you can get
a sudden pop cracker release with this because it puts a ton
of mobility into the lower back. If it does release, that
is quite normal. Just don't try to force it. We want to go over
as much as we can. Hold this for about 15 to 20 seconds.
Just do nine slow control breathing also. From there, I
just come back up like this and then just repeat it on the
other side. You want to do this one nice and slowly for about
three to five repetitions and with each repetition, always
stretch into it just a little bit more. This is how we're
going to take it to the next level. I'm going to lift my leg
up like this now and as you do this, you're going to feel a
very deep stretch into the glute buttock and also into the
piriformis muscle, a big instigator of is known as
pseudo sciatica on the top leg side. So, I have my right leg
on top. I'm really feeling it into my right butt cheek right
into the hips also. I'm going to take my hands and I'm
going to place them right through that hole that the
figure four is forming and grab right at the back of the thigh
on the bottom. From here, what I'm going to do is kind of pull
back just a little bit until I feel a very deep stretch only
to your comfort level. From there, what I'm going to do is
then kick my foot upwards towards the and this will
really activate the back of the leg, the hamstring. I hold this
for about five seconds. From there, I'm just going to relax
and now I'm going to do that corkscrew again. I'm going to
rotate towards the opposite side. This feels really good. A
very deep stretch in my lower back glute buttock and also
into my legs. Hold this right here for about five seconds.
You're just going to relax. You're going to repeat that
kick right here and then you're going to do it on the other
side. Just really trying to stretch into it as much as can
come back to the middle and then you want to do this
complete cycle for about 10 to 15 repetitions Always
challenging yourself to stretch into a just a little bit more
but give that a try and I hope that that gives very quick back
pain relief. This is what I call the bed reach. It's a
decompression or traction-based exercise that can help pull
open your back giving quick pain relief and it can be done
easily at the edge of a bed. Start off on your stomach,
place your pillow right underneath your stomach hips
for some extra comfort. What I'm going to do is slowly slide
forward off the edge of the bed until my hips and pelvis are
supported on the bed. My my upper body is coming off. I'm
just going to prop myself up onto my elbows just like this.
In this position, you should feel gravity pulling on your
upper body weight down towards the floor really helping to
open up the back. This one feels really good. You can hold
this for 30 seconds. Just do nice, slow, controlled
breathing but if it feels really good, you can hold it
for even longer a couple of minutes just grab a book read
an iPad something like that but when you need to relax just
push yourself back up with your arms what you want to do to
take this one to the next level is instead of going up on your
elbows reach out with your arms what I'm going to do is tuck my
chin towards my chest use my fingers right here to crawl
forward and I tell you what it just really opens up my back I
feel it pretty much from my shoulder blades all the way
down to my tailbone again I try to hold this for about 30
seconds but you can hold it for longer and then from there,
just relax and try to do this for about three to five
repetitions. If you want to take this one to even the next
level instead of going straight out with it like this, tilt
your body in one direction. So, I'm kind of tilting a little
bit towards my right. What you'll notice is it really
helps open up the opposite side. So, if you're going
towards the right, you're going to feel a very deep stretch
onto the left side. I hold this one again for about 30 seconds.
I'm just going to relax and then I do it on the other side.
With this too. If you do notice that one side just hits it a
little bit better, throw some more repetitions in at that
point. Focus on the movements that offer you the most amount
of relief. If the exercises helped, please support us by
giving this video like and maybe subscribing to our
channel too. If you have any comments or questions, please
leave them below. I'll get back to you as soon as I can. Thank
you for watching.