Best Stretches for the Low Back Pain
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I’m going to show you how to stretch the lower part of the body in the hips and the lower back because the the typical way that they teach us in school is the exact opposite and I’m gonna prove it and you can test this on yourself and other people that this actually is true so the first thing we do is we’re going to check the range of motion in her lower back and her hips so let’s have you lay in your back and so the first thing we’re going to do and it’s helpful to have someone do this to you you could do it yourself actually all this on this one I’ll just I’ll teach you how to do it so you’re gonna take your knee actually on let’s just take this side here and bring the knee up hold with the other hand yeah hold your knee and just raise it up okay so that you we’re checking the range of motion okay now we’re actually checking the muscles on the butt which is the gluttonous muscles and that seems to be loose right okay so now let’s just check this side do the same thing on this side oh look at that so this one does not go up so what means what that means is that this muscle down here is restricted and it’s tight so she has a tight glute and associated muscles on the right back posterior side okay so that’s one thing now the way we’re going to fix that is we’re gonna stretch the opposite muscles okay so if the muscles in the back side are tight we’re gonna stretch the front part right through here there’s two muscles that we must work on and one is deep inside the pelvis and that’s called the psoas muscle that’s when you do when you do sit-ups and it just lifts up here it connects the upper with the lower and the psoas muscle you know that can come from sitting and crossing your leg or sitting incorrectly or driving and they’re in the seat all the time but so this sides we’re going to work on this side and then the muscle on the thigh right here from here so you got this muscle here and this one we want to stretch this now it’s really good if you can have someone do this on you but I’ll show you both ways why don’t you lay in your stomach what you can do is you can just going to take this muscle and you’re going to stretch it upward right here then we’re going to relax it we’re going to stretch it and relax it stretch it and relax it stretch it and relax it now I’m going to show you how you can do it if you don’t have someone to stretch you you’ll take that it’s the right side we’re going to take the right side right here we’re going to cross our legs and we’re just going to lean backwards this way so we want to stretch all these muscles right through and here now there is another way you can do it lay on your back face up go a little bit close to the side here so you do this on the couch or your bed and you can take this leg and stretch it down do you feel any stretch here ok so we can just stretch this right here relax stretch relax stretch relax stretch relax okay now so that’s how you would stretch a tight glute on the same side you work on the opposite side now how do we test this the the front part of the muscles these are all the flexors there’s so ass and then some of the flexors on the hip because we can do them both at the same time like the tight size right here I guess we could it’s the same thing you would lay on your bed and you bring your leg down here so let’s go ahead and have you lay on the other so our actually ask scoot on the other side yeah and then bring this leg down I want you to feel that ok now go to the other side yeah and compare what side is restricted that side ok so we have a tight flexor on the so as of course we just stretch this one so ok so now you can sit up for me and face this way alright so what’s happening is that it’s she’s tight on the right but and the left flexor right here so what we’re gonna do is we’re going to stretch the butt muscle on the left side so cross your leg over here and take the knee and raise it up and lean forward okay good let’s sound bring it up and then lean forward with your butt yeah you feel it pull okay so we’re basically just stretching the opposite muscle on the same side okay so you can kind of just do this watch stretch forward okay stretch forward stretch forward and you can bring that in too you could bring up bring this up and you’re going to stretch this side right here that’s going to take a lot of asymmetry or out of balance muscles and put them back into balance and your back is going to feel much much much better there’s all these things I’m showing you is good for back pain now the next thing we want to do is go ahead and stand up and we want to stretch them test the muscles on the side right through here and here it’s called the tensor fasciae latae so what you’re going to do is you’re going to take you can just take your hips and just kind of lean your pelvis this way push your pelvis into this wall yeah good okay now feel the tightness now go the other side okay which one’s tighter okay so we’re going to stretch into the good way go ahead and stretch this one too okay and really push that out yeah there we go I can do that about four more times yeah this is very very important to get your back feeling good okay now go to the other side now tell me if it’s easier yeah okay good have a seat that problem comes from a lot of crossing your legs at work and you know at home or the way some people drive like this you know so that just throws off the back so the last stretch I’m going to show you is a rotation so what we’re gonna do is we’re going to take take your left hand put on your knee and just keep this straight and twist and looking back yeah we’re rotating her lower back okay now compare the two through side yeah just twist and stretch okay which one’s tighter the right side okay so she can’t go to the right we’re gonna go to the left so we’re going to just twist her just picture that you have a rag that we’re we’re just kind of wringing out the water and just twisting her this way for about an hour okay good okay now go the other side okay good so every time we do this we actually create a turn-off response of the tight muscle so we’re getting symmetry so if you could if you take the principle and apply to the whole body you can really melt these muscles it’s going to help your sleep as well so go ahead and apply this and comment down below on my blog to see how it works
This Post Was All About Best Stretches for the Low Back Pain.
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Find Your Body Type:
Dr. Berg demonstrates how to stretch the hips and the lower back to rid of back pain. In this video, Dr. Berg explains the way they teach stretching in school is the exact opposite of what is needed to get rid of back pain.
Dr. Eric Berg DC Bio:
Dr. Berg, 50 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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