Exercises To Reduce Back Pain : Exercises For Back Pain Relief: Front-To-Back Rock

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So the next exercise is similar to the left right rock. This time it’s going to be front back rock and while we’re doing this we’re going to lie back, make sure the bodies aligned, tuck the legs in, tuck the chin and rock back and forth. You’re using your abdominals to do the rock and then also you’re massaging your spine at the same time including the lower back. So this exercise is great to really strengthen and also to massage the lower back and the spine. So I’ll demonstrate how this exercise looks, it’s the front back rock. So I’m going to lie back, feel the alignment in my body, and I’m going to bring my legs into my chest and I’m going to hold my arms around my legs and then I’m going to tuck my chin.

Rather than just masking the pain and hoping it doesn’t happen again (which it will) you can grab our free audiobook on outwitting the back pain industry and getting on the road to recovery and thank me later. As someone who has been stuck on the coach, the floor and the road in the middle of Vietnam without warning I know how bad it can get. The sooner you deal with it, the better.

And next I’m just going to rock up and down so I’m using my abdominals to rock. You really feel the difference when you engage the abdominals in this exercise so you always want to think about squeezing the abdominals in and really using your core to rock you back and forth. Not so much momentum, you really want to use those muscles. So make sure you’re engaging in the core and you’ll really feel a strengthening of your abs which helps reduce lower back pain…


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  • you are right, sure enough these exercises strictly apply to chronic conditions. In acute conditions, that is during an attack of LBP not only exercises are unadvisable, but the least movement may cause great suffering. In this case a person will naturally take a defensive position, that is keep still. A discharge posture, that is to aovid a load on the lower tract may give great relief and be helpful. expertvillage could show us an example.

  • @flamenfloralis PART I W/all due respect, please consider the following: She went from a seated position to a lying position in such a way as to increase intra-abdominal pressure and discal pressure. Someone w/real back pain in most cases would be worsened by this alone. 2nly, while this is fine for 1 who’s condition has been stabilized, it’s a BAD exercise for the vast majority of people w/LBP as you increase anterior discal pressure, especially if performed in the a.m. when(continue TO PART 2)

  • Sorry, this is a great post rehab exercise after the condition has stabilized; this SHOULD NOT be done during a back pain episode. I’ve treated numerous people for back problems by doing such an exercise while they had back pain. You did a fine job for someone who does not have back pain & I would also recommend if they have a history of back pain, they lay on their side, then roll over to the supine hook-lying position instead.

  • @flamenfloralis (Continued from Part I)…anterior discal pressure, especially if performed in the a.m. when the discs have just undergone hydration while being in the unloaded position all night. Now she’s fully flexing her spine and pulling inward which can further increase pressure to the anterior discs. Perhaps she just needs to ad some verbiage that indicates that the primary problem has resolved.This is post rehab exercise, not exercise to be done during acute onset or acute exacerbation

  • @flamenfloralis – I would agree with that if the pain is ‘Not’ increased and made worse during the activity and I would still stay away from it in the a.m., due to disc hydration over night. If the condition is ‘stable’ & the patient can do this and is no worse, than it can be a good exercise, especially to restore flexion; again when it’s stable.