Some safe advice for anyone who has just recently hurt their back - if this is an acute injury meaning it just happened suddenly, it is so important to ice the area. Do NOT use heat! The idea of heat might seem more comfortable than putting something cold on your body, but ice is what your body needs right now. It reduces inflammation which is a big reason why your back hurts so bad, it’s basically swelling up inside. Your body does this as a defense mechanism to protect itself from further injury. Applying heat will just open up the blood vessels allowing more blood to rush to the area and that is not what you want right now. Ice, and ice frequently. Then after 2-3 days or once the inflammation has gone down, apply heat to help loosen and relax the stiff muscles, and now blood flow to that area will increase motion and promote healing. If the pain is worse after using heat, then stop and go back to ice. Hopefully you’ll recover fast, back pain can be hell. But once you’re past it, start doing some core strengthening exercises to help prevent this from happening again 👍
@romaDa
2 жыл бұрын
Thank you! I wish I knew this earlier as I thought the initial blood flow would help heal but as you explained, it only made the inflammation worse.
@Russian_Ice_Bear
2 жыл бұрын
I just got it like a hour ago can't move , but wanted to know if pain relief medicine can help
@0regonGal
Жыл бұрын
Im so glad you said that. I just fell down 2 stairs landing with the stair hitting my lower back in the muscle. I applied ice for 48 hrs and would switch to heat and hurt worse, so I went back to ice. It's day 4 and Im still in a great amount of pain. I do notice a slight progression in getting better but only by using ice. Everytime i use heat it increases my pain. I was looking or an answer about how long you can you ice safely and I appreciate you addressing it. Thank you Dr!
@mountaincreekhomestead
Жыл бұрын
You're right because I did that with my back sprain. Unfortunately I have Raynaud's and Fibromyalgia and when I'm cold muscles seize up and it causes worse pain. So I got under blankets and dressed warm to add the ice and it worked. I alternate heat then ice because my muscles are tense, the cold first will make that worse for my conditions
@lis4325
Ай бұрын
Oops
@tanyadavis2874
4 жыл бұрын
I'm a CNA I hurt my back helping one of my residents, I pray to God this exercise work.
@kennybraun1
4 жыл бұрын
Dr Sam, I can't thank you enough for this. I had spent 4 days in terrible pain, barely able to move. Doing this for the past two days has really unlocked my back, freeing me up and enabling me to walk again. God bless.
@MiguelNunez-rs3dk
4 жыл бұрын
Same here!
@lakemaniac
2 жыл бұрын
This happened to me Saturday, as I was preparing my suitcase to come home. The way you described your incident is exactly, and I mean exactly, what I went through.
@jackbeesley2230
3 жыл бұрын
I was unable to move after getting something out of my car. Laying down , found this video. Managed to get onto my front and am now walking around , extremely stiff and still sore but still walking around . Great advice!
@dylanradtke
3 жыл бұрын
Man it just makes me laugh cuz his experience is so relatable to what I'm going through right now. Can't believe this pain and stiffness is possible in humans but it is what it is. I think this will help, thanks!
@user-cc6zd3kf6z
Жыл бұрын
You have a nerdy way of teaching and being. But I really did learn a lot from you! You really held my attention! And you provided just the appropriate amount of details. I wish you were still making videos.
@lsljoy
3 жыл бұрын
Thank you for this. My lower back pain was so deep I couldn’t turn in my sleep and could not sit on the couch at all. every exhale hurt laying down on my stomach. After trying these exercises I could feel the pain was less wide spread and muscles are starting to loosen up in a few days. Thank you so much. I look forward to fully recover soon.
@nabilfreeman
Жыл бұрын
Thank you! This actually worked for me. It's strange, there is a lot of conflicting advice about back pain. I read a lot of recommendations not to lie on my stomach, because it puts pressure on the spine. But this has actually given me a lot of relief in the past 2 days. I'm typing this while lying flat on my bed and have been doing these exercises. Last night I slept on my stomach and really felt some recovery and better flexibility this morning. Extra context: I had a prolapsed disc in lower back about 5 years ago, very bad including nerve problems impacting muscle growth and had to have a minor operation which cured everything and restored the nerve functionality as well. Sat on the sofa while watching football last week and woke up with a familiar pain...
@mrtanhl
Жыл бұрын
Hello Dr Sam, you saved my life and made my day. Yesterday the pain was excruciating and after following your exercises, today I'm back on my feet again....Thank you so much!!! 👍👍👍💯.
@ajmonkfish
4 жыл бұрын
Thanks for this, hurt my back this morning lifting the shopping out of the car and this exercise is getting me moving again.
@TheJjrjr125
3 жыл бұрын
Bingo! I found what I did. I have the grandpa walk too. lol Gotta do this. Thanks a bunch. 👍
@jefryvargas3783
4 жыл бұрын
Amazing result at the very first round! instant pain reliever. thank you! now I can walk!
@Ray-yz5wd
3 жыл бұрын
Thank you Dr. Sam! I’ve injured my back about 23 years ago and would have acute back pain if I twisted or moved in the wrong way (playing air hockey or grabbing a suitcase from under the bed while sitting on the bed were 2 ways I threw my back out and go into extreme pain). Today, I threw my back out and had one of the most excruciating pain I’ve ever had. After icing it twice, taking all kinds of meds & visiting a chiropractor earlier and resting some, I still had issues before bedtime. I’m now laying on my stomach as I type this and feel some relief knowing that I was able to do this at all and I’ll probably be okay before work on Monday. Thank you for giving me peace of mind & hope!
@samibouhadida5314
3 жыл бұрын
It helps a lot Dr. Sam, especially when combined with simple gravity/decompression exercises like hanging from a bar (i.e 3 half minutes per day) ! My understanding is that extensions help to put back the discs where they where initially before hitting the nervs, but does this mean that we should keep away from exercises that seem to have the opposite effect, like flexions while standing and trying to touch the toes?
@deannetaumata6026
2 жыл бұрын
Thank you SO much. This has helped Me move and walk around. Such an intense pain and I’m so glad I found this video. X
@anna-rexia
3 жыл бұрын
Thanks fella. Although I thought I was quite supple as I do yoga, I managed to put my back out a few weeks ago. The pain was unreal and I had a hot bath and the next day it seemed ok. However 2 weeks later and I’m getting a sharp twinge in my low back ( just above coccyx) and feel that I am a bit unstable on my legs . Done your exercise and within hours I now feel stronger in my back. Will do this everyday . Hurts my arm a bit as I have a shoulder impingement as well! Thanks for your help x
@samantharichards8904
2 жыл бұрын
Thank you so much for sharing this, I sprained my back lifting and was having a hard time walking or laying without pain. This significantly decreased my pain after about 15 minutes of following your guidance.
@chaggitvp
4 жыл бұрын
What would you recommend for sleeping posture and low back pain when lying on your back? Should I keep a pillow under my low back all night?
@sams.4388
Жыл бұрын
most people find that sleeping on their sides with a pillow between their knees is most comfortable.
@fujoshidianxia
3 жыл бұрын
I was laying on the floor watching TV with a pillow only on the upper back, I got up pretty quickly to get a snack and bam! Extricating pain for days. This video was so helpful! Thank you. How do we avoid frequent lumbar strains?
@MiguelNunez-rs3dk
4 жыл бұрын
i could not believe it! i did this exercise and felt the relief right way. Thank you very much! Muchas gracias!
@l8colorado336
3 жыл бұрын
God bless you doc. Thanks for sharing
@rockdaivdson5054
3 жыл бұрын
Wow this helped a lot, just laying in this poistion works wonders but after locking elbows and doing a few reps, i’m already feeling much less stiff and much more flexible. Thank you! I will try to do these exercises more often and consistently as I see how beneficial they are for the spine. I also need to work on posture while sitting, a new chair may be in order. Thank you!!
@lessonsNreels
3 жыл бұрын
what is the science behind its effectiveness?
@SWARAJSINGH2008
4 жыл бұрын
Perfect & beautifully explained all that is required
@staceyporteur5279
Жыл бұрын
Dr. Sam when you had this episode did you manage pain with ibuprofen while doing the McKenzie methods or did you just do the methods? I am in pain and want to take Advil but am worried I will not be able to honestly judge my pain levels and improvement. What do you recommend?
@Missj4eva
2 жыл бұрын
Thank you so much for this video.
@bradhend
2 жыл бұрын
As a golfer I get these once or twice a year when I'm late for a tee time and don't have time to stretch or warm up. Dealing with one of the worst ones yet that's lasted about a week and a half.
@dylanradtke
3 жыл бұрын
You are a God for sharing this gold, thank you!!
@ejvin7008
2 жыл бұрын
Hello sir, How many times per day should be this performed in acute condition? Thankful in advance
@sams.4388
Жыл бұрын
as muc as it takes. Depending on how irritable your back pain is, some people need to do this every hour initially, and some can get away with doing it only 2-3 times per day. The frequency of this procedure is based on how irritable your somptoms are and how long your relief lasts.
@mattfeast2573
4 жыл бұрын
this is awesome, you solved my lower back thanks
@dylanradtke
3 жыл бұрын
Yeah I feel like a new man after doing this for just a few minutes holy fuck, mind blown. Wish I found this earlier, I've been dealing with this pain and being crippled for 4 days now and now I'm feeling the best yet.
@melsan2585
2 жыл бұрын
Did you get better?
@ejvin7008
2 жыл бұрын
How many times per day should be this performed in acute condition?
@kalpana.p.c.kalpana2419
Жыл бұрын
Sir thank you so much for this video am suffering from this lower back pain for almost one and half years i went through physiotherapy but my pain was not reducing i was not able to sit for a minute too after doing your exercise my pain fully gone but am not able to sit on the floor or in the chair and am doing this exercise for 15 days how long it will take to recover sir pls reply me and when can I able to sit pls reply me sir
@manianglungmarygraceh.7521
2 жыл бұрын
It sucks, I don't usually go out much for the past months. I use to workout everyday but it stopped. Then after months of not doing any active physical activity, we went to a mountain stream. It was full of rocks and almost lost my balance several times so I gripped some rocks. I probably put pressure on my lower back a lot that it hurts to move after going home. Got it checked, and it was lumbar strain. It's not as bad anymore but I still feel pretty stiff. So, I'm doing this!
@alechoppy7074
Жыл бұрын
How long did it take to get better 100%?
@manianglungmarygraceh.7521
Жыл бұрын
@@alechoppy7074 almost a month
@BalaU1
4 жыл бұрын
Hi sir, whether it will be useful for, degenerative disc changes in L4- L5, L5-S1 ?
@chahmad9168
4 жыл бұрын
Yes kid
@harrybrannigan8076
Жыл бұрын
@harrybrannigan8076 1 minute ago Another excellent, and informative video, I wish I had watched this years ago, thanks so much. Also once the back has settled what kind of exercises should I be doing please? I used to cycle, walk, lift weights, had done for years, but when I started getting these spasms more frequently, I kinda backed off then with mixed advice and suggestions of what I do from physios, I became uber confused, and literally ended up stopping everything! Keep up your excellent work. Harry
@SamuelB818
4 жыл бұрын
So I strained my lumbar pickin up dumbbells off the ground- weeks later I was cured- I started playing soccer going on jogs everything was ok. Then just last night during soccer practice it happened again. What should I do?
@sams.4388
Жыл бұрын
perform an exercise called Extension in Lying, which I show in another video. Do it before and after practice.That should help you greatly.
@mustafahasan7831
3 жыл бұрын
Thanks doc. Clearly explained & demonstrated. God bless.
@amariedavidson1
29 күн бұрын
Thank you, this helped me
@mountaincreekhomestead
Жыл бұрын
I have a variety of conditions fibromyalgia, osteoarthritis, Raynaud's, DD, Lumbar herniated discs possible 1 ruptured and I hurt my back so easy. Currently healing from a bad Strain. Been having back spasms, sharp pain to the point I couldn't stand because of the pain...it's slowly healing to where I can do things. Any advice. I'm uninsured and do not take meds. I want cures not Band-Aids you know what I mean.
@lessonsNreels
3 жыл бұрын
can you give the specific terms for this exercises sir? im doing a research on low back pain and i need to describe specific exercises. thank you
@erikgutierrez5446
2 жыл бұрын
I was turning the water on to the bath tub so my daughter can take a bath , as I was bent over to turn water on .. I took a deep breath and I felt a tension pull in my lower back and I instantly felt pain .. I couldn’t get up out of bed with out being in pain I couldn’t bend over to tie my shoes I had trouble to my pants on in the morning I had pain all day I went to the chiropractor everyday for a week and nothing was working I started looking up stretching video and icing my back and that’s what help after 3 weeks
@anthonysilva5934
3 жыл бұрын
Very helpful video.
@melcatley3437
7 ай бұрын
He described what happened to me! Felt like someone shot me in the back and all I did was throw a small basin of water out. I'm hoping these exercises will help.
@chucks4748
Жыл бұрын
I would love to do this if it would help but I'm scared to do anything like this in fear of hurting my back again or more and being down for weeks. A low back sprain or muscle tear is so agonizing.
@chucks4748
Жыл бұрын
Did you ever figure out how to heal ? I tore my back muscle too and am so afraid of doing more damage by these exercises. Your right though, being down a few weeks is agonizing and to feel your getting better and trying things like this might put you back where you were is just mentally stressful.
@soothingstories
Жыл бұрын
Where has this video been all these years!
@sirernest7
3 жыл бұрын
Thank you
@abhisheksingh-px6fc
2 жыл бұрын
how much time it takes to get normal?
@sams.4388
Жыл бұрын
it varies. Some people are better after 1-3 days, and for others it can take 1-3 weeks. It depends upon the severity of the strain, and what the person does in between sets of doing this exercise. Prolonged sitting will likely increase the time it takes to get better.
@TheHergeea
4 жыл бұрын
Thank you!
@relativeadvanced7740
4 жыл бұрын
Hurt my back a month ago picking up something and next thing I know my back was out. Doctor said it was a muscle strain.. a month later the pain is still there. I stretch in the morning, mid afternoon and before bed, walk everyday, apply heat. Is there anything else that I can do? How many more weeks can I expect being in pain?
@pinchpentatnic
4 жыл бұрын
I'm in the exact same boat as you and I a very worried.
@lennartvoogt1817
4 жыл бұрын
I had one two years, and it took me more then a month to recover. It needs a lot of time. Now yesterday i had it again, and now i cant walk again. Absolutely horrible. Keep practicing.
@pinchpentatnic
4 жыл бұрын
@@lennartvoogt1817 it's literally disabling .It's funny ,I didn't have any respect for my back up unitll I injured it and now I treat it like a god haha .I am currently doing course to get out of construction at the moment .I am done with it .So would you say it is a condition that has to be managed instead of eliminated ?
@lennartvoogt1817
4 жыл бұрын
@@pinchpentatnic i used to be a baker, which destroyed my back over the years due to the hard labour required. Now luckily in management. Preventing is better than healing. So doing regular mid rif and back exercises should do the trick.
@dannykingz1897
3 жыл бұрын
How long did it take until normalcy doc?
@sams.4388
Жыл бұрын
It took me 2-3 day. It varies per person. If you can do this exercise and sit with good posture and take frequent walks, a person can get better in 1- 7 days. If a person has poor sitting posture or has to sit a long time and is not consistent with doing this exercise, sever back pain can last up to 6 months.
@msglca
Жыл бұрын
Omg - just found you - gonna watch this tonight - been in excruciating pain for almost 2 weeks from lifting up my beautiful corgi shepherd to wipe her ass cause she had shit all over it. She's 13. I'll update my progress
@kurtescalasaur
4 жыл бұрын
When im into lowerback flexion it was very painful. But when doing extension it was better
@sams.4388
Жыл бұрын
The majoriy of back pain cases resolve with extension. Some people kneed to flex, but the vast majority need extension.
@sams.4388
5 жыл бұрын
Nice explanation and demonstration. Thank you. This is exactly what I needed to do.
@physicaltherapyhandclinico9074
5 жыл бұрын
Thank you for watching and commenting. Are you feeling better now? Are there any questions you have or can we help in any other way?
@sams.4388
5 жыл бұрын
@@physicaltherapyhandclinico9074 I'm feeling way better. Thank you. Once I'm able to do the extension exercise, how often should I do it?
@physicaltherapyhandclinico9074
5 жыл бұрын
@@sams.4388Great question. It varies for each person, but generally you will need to perform extension in lying every 1-2 hours depending upon how acute and irritable your condition is. And you must make sure to sit with lumbar support when you are sitting. That is so important I can't emphasize it enough.
I'm not sure I have this, but I was moving a kitchen chair and I felt like my spine was holding on a tiny string. Now my back hurts like hell and I feel like I'm walking sideways, and my back is swollen.
@lessonsNreels
3 жыл бұрын
is this the prone press ups?
@sams.4388
Жыл бұрын
The progress is: Prone lying --- to prone on elbows --- to exentsion in lying / prone press up.
@taylorc1694
4 жыл бұрын
Two months ago I somehow hurt my low back, I don't know how. But after doing some stretching on a pole that was horizontally mounted on a wall at a gym (also called a barre), after I was finished I did a standing forward fold, and I noticed a sore sensation in my left quadratus lumborum. A week later, whenever I would round my spine, or bend down to pick something up, or any movement that involved flexion in the spine, I would feel not only sore in the entire low back (QL both sides), Id also feel soreness and tenderness on the spinal bone in the low back (t12, L1, and L5 part of the spine would feel sore and tender, and compressed when rounding the spine), I've been dealing with this for the last 3 months, and still haven't had any luck getting relief. Initially thinking I just tweaked it, I just got regular massages to help relax it and restore the tissue but after so many and not seeing any improvement, I figured it must be something more. I then started to see chiropractors, but I think that did more harm than good. Now I'm just trying to not do anything to aggravate it while I search for a solution. Please advise.
@tanyaess4463
2 жыл бұрын
Oh wow, this sounds exactly like me!! Pain in my spine and muscles surrounding. I’m going on 6+ months of pain. Any tips or advice? are you still suffering??
@dreamwalker164
4 жыл бұрын
I am only 24 year old but I am suffering from this after going to gym
@saweramohammad3448
4 жыл бұрын
Same
@DoctorV76
3 жыл бұрын
Pay attention on your form! Be careful with your backs I beg you chronic lumbar pain is not worth the time you save by not watching your form with exercices!
@aprilapril5951
Жыл бұрын
Legend
@ianjaycantiga8448
4 жыл бұрын
Im suffer this kind of pain, plz help me.
@Motivation4Actionn
4 жыл бұрын
Me too🥺
@KishorJoshiMCh
4 жыл бұрын
exactly the same symptoms as described from @0:15 to 0:42
@Hjominbonrun
Жыл бұрын
I have been laying on my front with a pillow under my chest. Man it hurt like buggery.
@dylanradtke
3 жыл бұрын
What's crazy is this is very similar to missionary position while having sex. I miraculously had sex while extremely injured like this and I remember my back feeling way better afterwards and thought somehow the sex fixed me but it was because I was basically doing these stretches, wow!
@viper9178
2 жыл бұрын
Is sex that broke me .....now I nee d to ask for a blow....
@lukesmith5816
3 жыл бұрын
I tried lifting a tank and I strained something below my shoulder blade
@sams.4388
Жыл бұрын
that is more likely your neck. Try my video called "Cervical Retraction and Extension"
@wandahughesgreene2069
5 ай бұрын
👏👏
@hojo70
3 жыл бұрын
This happens to me once a year. The first 48 hours I just ice it and rest. After that I begin stretches, and use a heat pad for deep penatration to loosen muscles and get blood into the muscle for faster healing. I start walking and working up to longer and longer distances.
@primitxve8076
2 жыл бұрын
Hey, to avoid this you should do low back stretches. You will stop dealing with it entirely
@DFrizzleNizzle
2 жыл бұрын
Private Daniel Jackson is that you?
@sams.4388
Жыл бұрын
????
@EGvids1
4 жыл бұрын
Hip higher than the knees? Other PT’s say your knees must higher than hips. 🤔 someone is wrong here.
@sams.4388
Жыл бұрын
If your knees are higher than your hips, you have your back in flexion, which is not goo to do for longer periods of time. Hips higher than your knees helps you maintain a more neutral spine.
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