Posts Tagged ‘low back pain’

< p>From the owners of the Egoscue Clinic in Austin, Texas, here are three exercises you can use if you are suffering from low back pain. Try them out and then give us feedback, wed love to hear from you at Austin@Egoscue.com!Duration : 0:3:25

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< p>http://www.leanhybridmuscle.com/ – Elliott describes how you can ease low back pain by identifying and correcting a common muscular imbalance.Duration : 0:7:22

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< p>http://devchengkalath.com

The Bridge and Variations described by Toronto Physiotherapist Dev Chengkalath:

An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.

The basic bridge is an excellent exercise that accomplishes both the above goals.

Start by lying on your back, both knees bent and your hands by your sides.

From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.

Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.

Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.

While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.

Remember to breath normally.

Complete your desired number of sets and repetitions.

Marching Bridge:

Start with the same set-up as the basic bridge.

At the top position, lift one leg up, keeping the knee bent and then return it back to the ground. Alternate between left and right legs while keeping the hips up, core tight and torso rigid.

One Leg Alternating Bridge

Same set-up as the previous two bridge variations, however, at the top position, alternate extending a leg out. Maintain your tight core, neutral spine and extended hip position while breathing normally.

One Leg Bridge:

This is the most challenging variation of the bridge discussed here.

Instead of starting with both knees bent, start with one leg extended out.

From this starting position, go through the bridging movement, keeping that leg extended.

Once you return to the starting position, alternate legs.

This variation is quite challenging and should only be attempted when you have mastered the other three variations.

Key points:

-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all bridging movements should take place at the hips
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-at the top of the basic bridge, alternate extending your knees
-at the top of the marching bridge, alternate lifting your bent knees
-at the top of the one leg alternating bridge, extend your leg at the knee
-start and end the one leg bridge with one knee bent and one leg straight
-breathe normally throughout the exerciseDuration : 0:2:55

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< p>Instructional clip for practitioners-in-training in Hanna Somatic Education. Key points of clinical technique. Similar to the self-help methods found in the Hanna somatic exercise programs titled, “Somatic Exercises for Neuromuscular Stress,” “The Myth of Aging Series,” and “The Cat Stretch.”

| * | See the others: http://somatics.com/chronic_back_pain.htm
| * | AFTER the SESSION VIDEO: http://www.youtube.com/watch?v=tVVYnqYtoVs
| * | BLOG: http://lawrencegold.wordpress.com/2010/01/05/stop-sciatic-back-pain/
| * | READ: What You Can Do about Your Own Back Pain — http://EzineArticles.com/?id=2466536
| * | HOME WEBSITE: http://somatics.com
| * | ABOUT THE FULL PROGRAM http://somatics.com/page7.htm#CAT%20AUDIO
See www.somatics.com/back_pain_Q&A.htmDuration : 0:1:54

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