Low Back Rehab Level 1_ SL

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Hello, Dr.

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Jed here. Today we’re talking about low back

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rehab level one.

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So in the last video that is low back rehab level zero,

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we introduced the fundamental concepts of neutral spine.

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You find neutral spine by doing pelvic tilts,

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finding neutral spine,

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and then the core concept of abdominal bracing.

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That is core activation, abdominal bracing, core activation,

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core stabilization.

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You can use all those terms essentially interchangeably.

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Today we’re going to expand upon those core concepts

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and then introduce little challenges to help train our body

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to maintain the correct spinal position to maintain

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that core activation through abdominal bracing.

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So we’re gonna begin today’s exercises in

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the supine position.

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So as a reminder, we’re going

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to do just a couple pelvic tilts.

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Once again, you might place those fingers on the a SIS,

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your pelvic bone right up there.

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Find the top of that bone right there.

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Tilt, tilt, tilt.

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We went into that more the last video.

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We’re not gonna be, uh, belabor that too much right now.

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So while we’re gonna find that neutral spine strong,

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and now we’re just gonna bring up one knee

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and just very gently just make some gentle circles

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one way and then the other way, no big deal here.

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Okay. And now very gently,

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we’re just gonna bring the knee forward

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and back forward and back.

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Now you might be putting resistance through that

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or you might just be simply doing the motion.

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Okay? And that’s perfectly fine. So let’s just do the other.

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So once again, just very gentle circles, gentle circles,

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and we’re maintaining that core activation that, uh,

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abdominal bracing the whole time.

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Okay, little circles. Little circles, little circles. Good.

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And just bring it forward

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and back, just a couple times there.

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Forward and back. Forward and back.

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Okay, very good.

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So once again, just to, uh, remind ourselves about

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that abdominal bracing.

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If you just relax all the way,

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you might push into your belly and it’s soft,

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and then you activate.

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Make it strong. There it is.

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That’s abdominal bracing, that core activation.

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So we’re gonna do that core activation, uh,

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with the feet on the floor.

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So we’re going to once again, activate the core,

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keep the feet flat this time, let that leg fall out

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strong and back in strong.

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Let it fall out.

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Maintain the core and back in one more time

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and out maintain the core and back in.

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Activate the core. Keep the feet flat this time, let that

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leg fall out strong

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and back in strong.

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Let it go. Fall out, maintain the core,

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and back in one more time

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and out maintain the core and back in.

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Okay, always go back to kind of neutral pelvic tilts tilt.

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Now we’re gonna introduce our first little challenge.

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We’re gonna bring up a knee

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and we’re just gonna let it fall out just as far as you can.

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And then back in, you’re maintaining the core,

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maintaining the core, and back out and back in

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and out and end.

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Okay, let’s do the other side. Just bring that knee up.

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Activate the core. Hold strong, correct Spinal position.

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This is just a little challenge.

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When your leg is falling out, it wants to twist your body,

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you maintain stability by that core activation, okay?

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And let it fall out.

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And in just one more time, here

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and out and in.

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Very good. So once again, hell of it tilts strong.

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This time we’re just gonna do that same thing with the arm.

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Okay? I’m just gonna let it fall out

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and back in maintaining that strength right here,

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even though this little exercise might not seem like

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that big of a deal, it’s introducing a

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challenge to our core.

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So doing this will be a good beginning

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for future exercises.

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Okay, now this time this I have more room,

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so I’m just gonna let it fall all the way out

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and back in all the way out, maintaining that strong core

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and back in all the way out.

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Strong core and back in. Very good. Okay?

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So that’s just a very gentle little challenge

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to our core there.

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Uh, and once again,

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maintaining the core is the fundamental underlying principle

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that is gonna help keep back pain away forever.

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Okay, so we gotta do this.

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Uh, I know it seems simple,

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but sometimes the simple things will give you tremendous

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benefit with the next step forward.

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Here we’re just gonna do reciprocal activation,

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meaning we’re gonna let the right fall out

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and then the left, and then the right and then the left.

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So, uh, here we go. Without further ado, once again, strong.

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Activate the core, let the right leg fall out.

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Maintain the correct position, bring it back in.

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Boom, now the left.

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Fall out, maintaining that core and back in.

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Let the right fall out.

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Maintain that core and back in maintaining

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that core and back in.

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Now let the right fall out.

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You’re, you’re resisting the, the, uh, tendency

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of the body to shift.

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Okay? And one more time

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and let it fall out strong and back in.

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Okay, so we’re just gonna add one little step here.

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If that’s enough, then that’s all you do.

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But we’re gonna hold these arms up sometimes if you hold ’em

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all up, that’s called dead bug.

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We’ll probably get to that in the relatively near future.

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But let’s, uh, that’s a little higher level than today’s.

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We’re gonna do this in reciprocal action, meaning right,

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right knee fallout, left arm fallout.

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Okay, boom. And back up.

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Now, left knee, right arm,

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right knee, left arm,

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left knee, right arm.

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One more time here. Right knee, left arm,

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Right hand, left knee UniMas, right knee.

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Good, good, good. Okay.

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So once again, activating that core, a little pelvic tilt,

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a little neutral spine,

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activating even this motion right here.

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Lifting up the head, lifting up the shoulders,

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maintaining neutral spine.

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5, 4, 3, 2, 1.

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And relax. Okay, now we’re gonna transition

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to just a few clamshells and reverse clamshells.

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We did those in last video

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and this is a very low level exercise,

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but let’s not neglect it.

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We’re here just level one.

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So once again, clamshell is you lift that knee up, up, up,

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you’re gonna feel that pressure right there and down.

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We’re just gonna do a few of these.

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Two, three, nice

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and slow, particularly on that way down.

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Nice and slow. Let’s do two more.

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Good, Good.

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Nice and easy on the way down.

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Now we’re gonna transition

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to a few reverse clamshells knees.

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Stay together. Now on this, you might only bring, be able

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to bring it up an inch or two, that’s fine.

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And down and up. I’m gonna bring it as far as I can.

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You might be feeling a pinch up here.

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Definitely feeling these muscles working up here.

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You’re working on the ability of the body

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to internally rotate at the hips right here.

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This is gonna enhance your overall pelvic stability

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during single limb stance.

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Very good. There’s just a few clams shells,

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a few reverse clams shells.

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I always encourage you to do a few of those here and there.

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When you have time, if you have any inclination

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that you need it, you probably do need it.

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So give yourself a few of those.

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Now let’s just dive right into the, uh, straight leg race.

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Once again, I’m gonna c**k that knee up.

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Uh, my foot might go out of the shot here,

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but uh, maybe not hips, straight up and down.

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If anything, I’m gonna lean forward just a touch and up.

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Activate, activate, activate, and down

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and up and down.

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There’s two, three, feeling that work.

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Good, good. A couple more here.

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We’re not gonna overdo any of these. Okay, one more.

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Very good. And now

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transition to the other side.

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Once again, feet together, knees together.

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You might be more comfortable working.

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Uh, this with a pillow between your knees.

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Uh, that’s a good idea.

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If you don’t need it, you don’t need it. Uh, let’s see here.

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Clamshells. So bring up that knee, up, up, up,

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activating that muscle.

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Boom, let it down. Nice and slow. Very good.

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And up, up, up. Squeeze, squeeze, squeeze. Very good.

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And down and up. Very good.

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Very good. Squeeze. Let’s just do two more of these.

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Very good and down and up.

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Squeeze, squeeze, squeeze. UniMas.

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Very good. Squeeze, squeeze, squeeze. Very good and down.

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And we’ll just launch right into the reverse.

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Climb shells, knees together, foot up.

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Once again, if you can only get it one

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inch in the air, that’s fine.

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Even if you can’t get it up, if you try,

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then you are working the muscles

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and maybe next time you will, I’m gonna go ahead

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and work within the range of motion that I have.

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Squeeze and down

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and squeeze and down.

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Very good. And notice on both the way up

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and the way down, it’s nice and slow.

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Don’t rush this. Okay, nice and slow.

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Feel every centimeter, every inch

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of movement so that you train better control,

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better motor control from your brain to your body.

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Okay? That will just help, help, help.

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Okay, now we’re gonna straighten out that top leg.

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Uh, once again, I like the toe kind of cocked up, tilted

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hips, straight up and down.

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If anything, maybe even the hip leaning

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forward just a little.

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Okay. And a little straight leg raise off to the side.

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There’s two. You can feel that work right there.

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Boy, that’s good for you. Okay, this is gonna help you out.

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And three very good.

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And four, let’s do just a couple more.

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Once again, it’s always a good idea to do a few of these,

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uh, throughout the day.

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Okay, that’s good right there.

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You do some of these as you can.

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Those clamshells, reverse clamshells, sideline leg raises,

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they’re great for you.

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Okay. Okay, so now we’re gonna add a little something in.

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Um, now I’m laying on my belly here.

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Now there’s a different, uh, low back level one

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that is bonus material that we’re working on.

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See that arch my back right there.

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You might call that the prone press up, which is very good

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for certain types of back pain.

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Uh, you might call it radicular radiculopathy.

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That is the pain is going down your leg.

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Uh, however, that is not the point of today’s, uh, video.

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So if you feel this is increasing pain, you just kind

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of keep your head down here, uh, just like this.

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We’re not really emphasizing that pro press up today.

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Uh, what I want to show is the activation

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of the posterior muscles by just raising up one arm.

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So I had to slide

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that way a little bit just to be on the shot.

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So I’m gonna keep my head up, raise up one arm

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and down and raise up one arm and down.

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This is activating the muscles on my backside there.

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And I really want to think about, just do two more.

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One, two, notice I’m not doing too big of an arch.

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I’m just raising it just enough, okay?

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This is low back rehab level one. Nice and easy.

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Okay, so I’m gonna do that other arm once again.

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Lifting that arm up just a few inches.

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You know, if you can get six, that’s fine.

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If you can get one and that’s all you got, that’s fine.

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Do what you can. Don’t cause pain,

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don’t cause yourself harm.

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Here we go. Just a couple more. Yeah.

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And take your mind’s eye

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and feel how your low back has to activate to do this.

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It’s a fantastic little exercise.

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This is kind of the beginnings of what you might call

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a low level bird dog, which this will become eventually.

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This is maybe single arm reaches if you do both arms.

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Now this is maybe a little much,

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we’ll just try a little right here.

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Uh, double arm Superman’s. Okay?

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We’re not gonna, we’re not gonna do these too much.

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Um, if you can do this, give it a shot.

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Otherwise you just take a rest a second.

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See that both arms up?

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3, 2, 1, 3, 2, 1.

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Raising up both those arms. 3, 2, 1. Very good.

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Okay, so now we’re gonna work on the lower part

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of the body doing almost the same thing,

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just raising up the legs.

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Okay, so once again,

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I’m gonna raise up the leg closest to the camera there.

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Just raise it up just a little. 3, 2, 1.

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Just gonna mix it up. Let’s do the other leg.

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3, 2, 1, 3, 2, 1.

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Nice and easy. And this is activating

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the buttock muscles right there, your glutes.

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This is activating the spinal muscles,

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the lumbar paraspinals and the other one.

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It’s activating all those muscles, which will help train

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stability in those areas,

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which will help strengthen the area,

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enhance your stability in the long run, decrease your pain.

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Okay, just a couple more that right. One up and down.

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Left. One up and down and up

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and down and up and down.

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Notice I didn’t lift those very high.

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It is nice and easy, just barely off there. Okay.

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Okay, transitioning to laying on my back again.

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We’re gonna do gentle bridges.

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Now, uh, once again, we rock that pelvis back and forth.

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The pel tilts, we find the neutral spine

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and then we’re not going to, uh, overdo one aspect

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or the other of the tilt.

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We’re just gonna very gently activate

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our buttock muscles there.

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Those glutes, you’re just gonna lift those butt muscles up

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just enough to clear a hand underneath there.

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Okay? 3, 2, 1,

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and down and up.

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This right here is a fundamental exercise

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that helps engage and down

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and up engage and activate the glutes

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and the lumbar paraspinals down there.

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Okay, this is a fantastic exercise

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and a lot of these exercises,

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you may feel like they’re so low level.

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You may feel like, man, what are these gonna do for me?

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Well, nothing if you don’t do them,

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but if you’re having pain

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and you can engage in even these little

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exercises, you will get better.

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I promise you, if you don’t get better,

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you better go see a doctor.

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Okay? If you’re here in Eugene, you, you come find me.

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If you’re somewhere across America,

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you go see a trusted physician

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that really understands spines, they can help you out.

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Okay? And, uh, let’s do a few more.

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And notice I’m not doing rapid fire.

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I’m not doing fast pumps or movements.

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I’m also not pushing way up in the air.

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I’m just raising those hips just a little. Okay? Good.

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And up and hold it. We’ll do this for a little longer.

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00:17:43.665 –> 00:17:47.525
Now if we can. Five, four, if that’s all you got,

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you just settle back down.

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Three. You just rest, rest, rest.

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If you need to hold it up if you can.

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And one, now we’re gonna repeat that this time I’m gonna go

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all the way up into a bridge

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to almost make my body straight.

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You don’t have to do that much if you,

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if you don’t feel like it, if you don’t have the, uh,

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strength today or if it causes you

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pain, you don’t go that far.

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00:18:11.745 –> 00:18:14.925
But here we go. I’m gonna engage those buttock

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muscles up, up, up.

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Try to make my body

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and hips e essentially one plane here together.

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You can put your hands down here for added stability.

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Squeeze

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5, 4, 3, 2, 1.

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Boy, that’s such a good one. We’re

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just gonna do that one more time.

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00:18:38.555 –> 00:18:41.325
Okay? Once again, if you just lift it up off the ground

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00:18:41.325 –> 00:18:44.365
for one or two inches and come down perfectly acceptable,

355
00:18:44.365 –> 00:18:46.325
that’s probably a great place to start.

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00:18:46.625 –> 00:18:49.205
But here we go for one more activation.

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I’m going all the way up.

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You stop where you are comfortable, okay?

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And I’m gonna engage those buttock muscles.

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Squeeze, squeeze, squeeze. Let’s go five more seconds.

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00:19:01.195 –> 00:19:06.085
4, 3, 2, 1.

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And come on down. Okay, now we’re gonna transition

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00:19:10.845 –> 00:19:13.905
to on all fours to end it with a little cat cow.

364
00:19:14.135 –> 00:19:16.745
Okay, so here we are in all fours.

365
00:19:16.965 –> 00:19:21.185
Uh, this is a great place to experience

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00:19:22.165 –> 00:19:27.025
the pelvic tilts once again, going up into that cat position

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up into the cow position, sometimes called the camel

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cat, cow, cat,

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00:19:39.775 –> 00:19:41.715
cow, cat.

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So your arching that back, you’re curling the pelvis

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that way, you’re just introducing mobility.

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00:19:49.185 –> 00:19:52.395
Okay, so now I’m gonna go right in the middle. There we go.

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00:19:52.485 –> 00:19:56.075
There we go. And we’re just gonna introduce the lowest level

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00:19:56.535 –> 00:19:59.755
of a bird dog, but not even that high to start with.

375
00:19:59.855 –> 00:20:04.075
I’m just gonna raise up a hand just a little bit and down

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and up and down

377
00:20:09.495 –> 00:20:12.105
and up and down.

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00:20:12.335 –> 00:20:17.135
Just a couple more. And, and down one more

379
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and up and down.

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00:20:19.975 –> 00:20:22.495
Now let’s do the other arm and up.

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Notice, I’m not going way up here.

382
00:20:24.435 –> 00:20:26.735
I’m not doing all that big stretch, all that big reach.

383
00:20:27.035 –> 00:20:28.295
That’s great. We’ll get there.

384
00:20:29.275 –> 00:20:32.775
But today we’re working on low back rehab level one.

385
00:20:32.965 –> 00:20:36.375
Nice and easy. Okay, there you go. Just like that.

386
00:20:38.825 –> 00:20:41.945
And up and down.

387
00:20:42.325 –> 00:20:45.265
Now if you can just reach all the way up

388
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and give it a good stretch

389
00:20:46.565 –> 00:20:50.245
and maintain your stability, by all means do that.

390
00:20:51.585 –> 00:20:53.605
But today, for the most part, just getting started,

391
00:20:54.075 –> 00:20:55.925
just doing that is just fine.

392
00:20:56.035 –> 00:20:57.485
Okay. Doing something.

393
00:20:58.035 –> 00:21:00.965
It’s tremendously better than doing nothing. Okay?

394
00:21:01.235 –> 00:21:04.485
Similarly, now we’re gonna do it with the, uh, leg.

395
00:21:04.625 –> 00:21:07.685
So I’m just gonna push that leg up behind me.

396
00:21:07.795 –> 00:21:11.005
Once again, I’m not gonna go all the way out and straight.

397
00:21:12.145 –> 00:21:14.525
I’m just gonna go out just a little bit, lifting

398
00:21:14.555 –> 00:21:16.045
that leg just a bit.

399
00:21:16.345 –> 00:21:20.205
And I have to maintain my stability. Okay?

400
00:21:20.865 –> 00:21:24.645
The tendency is for the weight of my leg, it wants my body

401
00:21:24.745 –> 00:21:25.925
to fall down.

402
00:21:26.715 –> 00:21:30.975
Nope. Nope, you don’t allow that. Good. Just a couple more.

403
00:21:32.675 –> 00:21:35.965
One, maintain that stability.

404
00:21:36.535 –> 00:21:39.325
Think about your core, activating the abs.

405
00:21:39.795 –> 00:21:43.635
Okay, now doing the other leg, pushing it out

406
00:21:44.695 –> 00:21:49.515
and back in, maintaining that basic lumbar

407
00:21:50.075 –> 00:21:54.115
stability, abdominal bracing, core activation.

408
00:21:56.415 –> 00:21:57.845
We’ll, uh, progress all these

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00:21:58.125 –> 00:21:59.285
exercises in the coming videos.

410
00:21:59.475 –> 00:22:02.185
Okay? And back in

411
00:22:02.895 –> 00:22:05.465
just a couple more raising that left.

412
00:22:05.565 –> 00:22:07.685
One up and down.

413
00:22:13.555 –> 00:22:14.965
Good. So we’ll call that good

414
00:22:15.025 –> 00:22:17.525
for today’s low back rehab level one.

415
00:22:17.525 –> 00:22:18.885
That’s a fantastic start.

416
00:22:19.145 –> 00:22:20.645
You can implement a number

417
00:22:20.645 –> 00:22:23.365
of those little exercises throughout your day,

418
00:22:23.595 –> 00:22:25.325
just even a couple minutes here.

419
00:22:25.485 –> 00:22:27.605
A couple minutes there. We’ll go a long way

420
00:22:27.625 –> 00:22:32.165
to enhancing your overalls, body’s, uh, ability

421
00:22:32.385 –> 00:22:35.165
to activate your abs, that abdominal bracing

422
00:22:35.505 –> 00:22:37.605
to provide yourself core stabilization

423
00:22:37.865 –> 00:22:41.965
to keep your back pain reduced and eliminated forever.

424
00:22:42.345 –> 00:22:44.605
So, so good job doing this work today.

425
00:22:45.205 –> 00:22:47.085
Continue to take care of yourselves and be well.