Hi, I'm Michelle. And today I'm going to take you through three exercises to help you manage lower
back pain and to really relieve lower back pain associated with a lumbar disc injury.
Now, if you've got a lumbar disc injury, you'll find that your backfields really saw it when you
bend forward when you sit for too long, and when you cough and sneeze. And bending backwards should
be quite a relieving position. The exercises that I'm going to show you are based on bending
backwards. So let's get started and we'll go through those three exercises now. So the first
exercise is a really simple standing extension exercise. So this is a nice exercise in that
you don't need to change positions. I'm going to turn side on to show you. So just where you
are hands on the front of your size, if you can straighten your body, that will be great. That's
the first thing with the disc injury, it's hard to actually get straight to try to lift your chest,
and relax your shoulders back and down, and simply extend back from your hips, and come back up into
standing. Now what you might find is that you find a point where the back pinches, don't push
through that pinching point, just take it short of that point, and then come back up understanding.
And my other tip is to not extend your head and neck back. You don't need to get a sore neck as
well as as well as having a sore back. Just keep your guys forward, chest is lifted and bend back
breathe out, and come back up into standing. Now you could easily do this exercise, holding on to a
desk to give you some support or the kitchen bench just to give you some support and you could do
just a couple of repetitions at a time building up to 10 repetitions. So that's the first exercise.
Now our next exercise involves lying down. So if you can't get onto the ground onto a mat,
you can lie on a firm bed for this exercise. So to move into position,
we're going to be lying on our tummy for these next two exercises. If your back is really sore,
you might find that you need a pillow underneath your pelvis. So the pillow cushion is going to be
placed like that underneath you as you lie down. Sometimes it's really hard to be able to lie down
flat on your tummy with a disbarred. So moving into position either on the bed or on the ground,
I'm obviously gonna be on the ground here to show you, and we're going to lie right down flat with
that pillow underneath the pelvis, just taking it right down, and head down. So we're starting these
exercises on our tummies. Bring your hands below your shoulders, and I'd like you to coordinate it
with your breathing at home. So head stays down, we're going to breathe in and as you breathe out,
just slowly raise your head and shoulders off the mat. You might not be able to come very high,
and that's absolutely fine. Take it back down. Again, breathing in, squeeze your bottom muscles
slightly this time. So squeezing the buttocks, and breathing out, and lifting up. And you're
just raising just to where you can comfortably, and slowly breathe out, and come back down. So you
get the idea of that second exercise and you're just repeating that up to 10 repetitions at a
time. When you first start out, you might only be able to do a couple and that's absolutely fine.
You just do what you can manage at this stage, and breathe out, and come down have a rest.
Now you're obviously going to be doing these exercises during the course of the day. As
you improve and maybe even over the course of a week, you might be able to extend a
little bit further back. So this is the further extension. So again, bring the hands underneath
the shoulders for our third exercise, breathing in, and breathing out, still squeeze your bottom,
and see if you can press back higher so the bringing the head and the shoulders,
keeping your pelvis so your pelvic bones are still in contact with the mat or the bed,
and coming back down. And I'll do that one more time breathing in, and breathing out. Again,
keep your chin tucked forward so you don't want to put your head back, keep the chin forward don't
want to get a sore neck, and breathing out slowly, and coming down. And the other thing is you can
see that I'm still over the pillow here. You'll find that as your back recovers and the disk
heals that you can actually lie right down, and extend back without using the pillow.
So there you have three exercises that you can do to relieve your lower back with a
disc injury. So what you then progress to is a core exercise video a beginner's
core exercise video that I have linked in the notes below and I have upcoming videos
on managing low back disc injury that you might like to subscribe for below as well.
So thanks so much for watching today. I really hope this video helps you relieve
your lower back pain and get back to your activities. See you next time. Bye for now.