BEST Low Back Exercises for DISC and Low Back Pain RELIEF | Dr. Matthew Posa | Milton, Ontario Chiropractor

In this video, Dr. Matthew Posa, a chiropractor in Milton, Ontario will discuss and demonstrates the best scientifically proven exercises based on Dr. McGills research for low back pain and disc injury prevention.

One of the first solutions people struggling with back pain seek are lower back stretches to relieve their pain. But the truth is, many of these stretches for back pain are just short term fixes lasting typically 2030 Mins. Most stretches trigger what’s called a stretch reflex. The problem is that the stretches only give relief while you do them and never actually help reduce the problem.
The CatCamel exercise has been found to be the least stressful way to incorporate some movement into the spine without aggravating it. For these, get on all fours and slowly move back and forth from a downward spinal curve with the head looking up like a cat and then move into a rounded spine while the head looks down like a camel. Each cycle should take about three to four seconds. 78 cycles are all that is needed.

Hip flexox/Psoas Muscle Lunge Stretch. There’s a unique stretch meant to relieve lower back pain we can do that helps to specifically stretch this muscle. To execute it, get into a lunge position with one leg in front and raise your opposite arm overhead as you descend into the lunge. Then, bend your torso slightly to the side away from your back leg and drop your shoulder back to further target and stretch the psoas. You should feel a deep stretch in the psoas located in front of the hip of your back leg. Hold this position for a couple seconds and then take a step forward to switch your front leg and the raised arm and repeating the sequence. The goal is to perform six strides at a time.

Hip Airplaines will help us further mobilize and open up the hips while strengthening some of our important hip muscles. This is critical when it comes to learning how to relieve lower back pain. Assume a single leg stance, brace your core, and grip the floor with your planted foot. Then, place your hands on your hips and rotate your torso forward over your planted leg while kicking your back leg behind you. Keep the back leg completely straight and your planted leg knee in a slightly bent position. Next, rotate your hips in towards your planted leg (hip internal rotation) and then transition to rotating it away from your planted leg (hip external rotation). Aim for a total of 3 sets of 810 reps with this movement.

Standing Breaths. Stand with your arms overhead and count to 10. Then, reach higher and farther back for another count of 10. It is recommended to take a break from sitting every 2030 minutes which will be able to prevent an excessive buildup of stress on your lower back.

Do this daily. Keep in mind that back pain is specific to you and your situation, and seeking the help of a corrective care chiropractor is highly recommended in order to find the cause of the problem and correcting it.

AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated for your specific condition.

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Please visit our website at:
https://thehealthyfamily.ca/welcome

Dr. Matthew Posa, MChiro., D.C.
The Healthy Family Chiropractic
Milton, ON
Email: [email protected]
Tel: 905.864.1516

Clinic Hours:
Monday & Thursday – 710 AM & 36 PM
Tuesday – 36 PM
Wednesday – 710 AM

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