7 Best Lower Back Pain Relief Treatments - Ask Doctor Jo

Hi everyone, I'm Dr Jo and today I'm going to show you the top seven ways to relieve

lower

back

pain

. I'm going to show you some lying down, sitting in a chair and even standing. then let's get started. So let's get started by getting started, but before we get started, if you haven't subscribed yet, make sure you click the button down there, and if you want to get notifications for all my videos, don't forget to give it a call. Bell! Okay, let's go to bed. So the first exercise will be a pelvic tilt. With pelvic tilts, it's not a big movement, but you're actually working all the muscles in your trunk and core to activate and contract them together.

This is a great way to help relieve

back

pain

. So with a pelvic tilt, what you want to do is lie down with your knees raised. You usually have a little curve in your back. what you want to do is get rid of that curve. then you're flattening that back. This is sometimes hard to do and until you get it it's easy to do, but sometimes I tell people that if you're having a hard time figuring out how to rotate your pelvis doing that pelvic tilt and flatten your back, slide it off. Place your hands on that curve and then push down because you want to use the muscles here.

Not squeezing here to

lower

it, but those back muscles pushing down just to rotate the pelvic. so do that rotation and hold it for about three to five seconds and then relax. As you can see, it's not a big move, but it's actually recruiting all those muscles there. so hold for three to five seconds, relax and do about ten of those. It doesn't have to be much, but it's really effective and that will really help with lower back pain. Once you do that, you will enter a bridge. The bridge is another one that works all those muscles, but you have to do it correctly and do a slow, controlled movement.

That's why I usually tell people to do one segment of the spine at a time. So not just going up and down like that, which is a bridge, but using every segment of your back to control it and go up. So you can really do it smoothly, you don't have to do a segment, a segment, but you want to roll up and down. And when you go up and you just want to reach the level, you don't have to arch all the way up because that will hurt your back a little bit, and then you'll come back down nice and slow.

So again we started with about ten of these. You don't have to do much if you have lower back pain, it may feel a little uncomfortable at first, but once you move those muscles you should feel pretty good after doing three or four. So if you can do ten, great, if you can't do two sets of five, now let's sit in a chair. Therefore, another way to relieve lower back pain when sitting is to use a cushion. The folks at Dr. Backk sent me their orthopedic seat cushion and it's really great to use a cushion when you're sitting, especially if you're sitting for long periods of time. and that could be in your chair at work, it could be sitting in a car for long periods, if you're in a wheelchair, using a cushion in your wheelchair is really important, and you can even take them on flights if you know.

You're going to be on a plane for a long time. The cool thing about this specific orthopedic cushion is that you can see here that it has little contours, and this is the front of the cushion, the hole goes on the back, and I'll talk about that in a second. but the reason this is good here is because that's where your legs go. and when you're sitting for a long period, there's a lot of pressure on your lower legs and sometimes if there's too much pressure, you can get numbness in your legs, you can get that tingling feeling, and with these contours here that help to take that pressure off.

So it's very nice there. the back with the opening here is really good because if you have problems with your tailbone or tailbone, maybe you've had a fracture or it's really bruised, if you've had that, you know it's very uncomfortable to sit in any chair, and So, With this opening, the pressure is taken off that spot, making it really comfortable. It's also great for sciatica or pregnant women because, again, with this opening here that takes a lot of pressure off your lower back and eliminates that pain, and eliminates all that tension and pain there. so that's really nice.

I'll sit down quickly and show you what I'm talking about. the hole that goes back here, and then you can see the little outline, so this is really nice. It's comfortable, you can probably see that as soon as I sit on it, I feel a little taller. I get into that neutral position and it's actually very comfortable. So I like that a lot. The next treatment way to relieve pain is to do a piriformis stretch. And then the piriformis is in that area of ​​the butt. So when you're sitting for a long time, or just have lower back pain in general, stretching that muscle is a really good thing.

So an easy way to do it when you're sitting is to simply cross your leg in a figure for the piriformis position, figure four and keep your back straight. Then you will simply lean forward. Up to here I can feel a stretch, right here is where I feel that stretch in that piriformis. And the reason that's important is that a lot of times when you have low back pain, the sciatic nerve goes underneath the piriformis, so if it's tight, you're going to have a lot of pain. Since this is a stretch, you should hold it for 30 seconds and then you will do it three times on each side.

I like to alternate sides because it gives the other side a little break, but make sure to keep your back straight. If you snuggle like that, I don't actually stretch as much because it takes away the tension. If I keep my back straight and lean forward right there, I'm stretching a lot, but remember that stretching shouldn't be painful. There should be a lot of tension and maybe a little awkward. 30 seconds 3 on each side. Another way to help relieve lower back pain when sitting in a chair is to simply rotate your trunk. just stretching those lower back muscles.

It's very easy to do while sitting, if you have a chair you can hold on to, just twist and pull a little, stretching your back muscles into the rotation. so you can relax that upper if you want. If there is an armrest, you can put it there, you don't have to pull it, you can just go back like this. hold it for about five to ten seconds, it doesn't have to be a full thirty second stretch, and then turn it to the other side. So you probably want to know the five or ten seconds about five times on each side. just a good rotation and then rotation, that really helps relax those lower back and middle back muscles.

So if you want to buy the

doctor

orthopedic back cushion, make sure to click on the link here. So now let's do some standing things. The next way to help relieve lower back pain is to stretch your hamstrings. You can stretch your hamstrings in many ways, but I like to stretch them standing because it's easy to do. You can do it anywhere and you don't need any equipment to do it, so a really easy way to stretch your hamstrings, since they're attached to your hips, attached to your pelvis, and affects your lower back, is to simply lift your leg and Keep your back straight.

This is another stretch just like the other, you don't want to curl up. You want to keep your back straight and just bend at the hips. So I keep going like this, I'm already stretching my hamstring there. If I were to curve my back, I can reach further, but I'm barely stretching. So if you keep your back straight and lean in at the hips, you'll feel your hamstrings stretch. Again, this is a stretch where you hold it for 30 seconds and do it 3 times on each side. I like to alternate like I said before because then you give the other side a little break.

If you have something a little higher, like a stool or chair, and you have good balance, you can lean it on something, but you also need to have something to do the stretch on, so I think this is as effective as it is long. while keeping your back straight and leaning forward at the hips. so again 30 seconds 3 on each side. So the last way to help relieve lower back pain will be a combination movement. This will stretch your IT band and also stretch your QL or your quadratus lumborum, and that's in the lumbar area, so they both really affect the lower back and can cause pain if they're tight.

That's why I call it the dancer's move. I don't know what it's actually called, but what you want to do is take this foot and put it behind you. so it can be this way we're going to stretch both sides, but the side that you put behind you is the same side where you want to take your arm and bring it up. As you do that, you want to take the opposite arm and then push it this way, almost like a ballerina. You're coming into the stretch here and you should feel the stretch all the way to the IT band if you're doing it right.

Sometimes for this leg here that goes behind different locations, a little bit further back, a little bit closer together, foot down, foot up, that makes a difference for people, but it's different for everyone. So if you're just doing this and don't feel much of a stretch, try moving your foot a little and then stretching again. Again, this is the thirty second stretch. You should hold it for 30 seconds and then do three on each side. so up and down again and then just push that hip out to get that nice stretch there. There you have it, those were the top seven ways to relieve lower back pain.

If you are interested in purchasing Dr. Back's Orthopedic Seat Cushion, be sure to click the link above and don't forget to subscribe by clicking below. and remember take care of yourself, have fun and I hope you feel better soon.