Back problems
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@dolmansaxlil Oh, good! That hip rotation is magic for me. And so simple. The doctor watched me do two rotations and said "your left hip is catching." Sure enough, the next time around I realized there was a little hitch in the smoothness of the circle when I was rotating the left hip joint. It must be a little off in some way, maybe a bit of arthritis. I just try to visualize a circle that I'm tracing smoothly and work through that area.
I found a video of the third exercise. It's definitely more challenging, and if your back is pretty bad right now you might want to do the other exercises for a few days before attempting this one. I was past the acute pain stage when I saw the doctor,. This was something to stretch the lower back and hamstrings that had gotten so tight during the back episode; I wasn't taking a full stride anymore on the right side.
Link to videoWhat he instructed me to do was to try to reach for the opposite hand to touch it with my foot. Keep shoulders on floor. The first time I tried it, I couldn't get anywhere near that. My foot was way above floor height and probably in line with my knee; I couldn't touch the floor much less my hand. Over time as the muscles loosened up I was able to lower that leg and also stretch it up toward the hand.
Definitely take care with this one, given that you're still in acute pain.
This is not one that he gave me, but I think it might be a gentler variation that you could try first.
Link to video -
Dol, so sorry to hear this!! I tweaked my back about three weeks ago and it's finally getting back to normal (just in time for us to move, so I'm being super careful).
One thing i would add to WTG's comments: blood flow is the key to healing. Movement is the key to blood flow. There's a catch 22 when movement involves paid or feels risky, so you have to be careful.
But if you can walk (on a flat surface or treadmill) not fast but at a steady pace and it either doesn't hurt, or starts to feel better as you walk a bit, then I recommend walking in chunks of at least 15 minutes, everyday, twice a day if possible. Your legs get your blood pumping, and the back and forth motion can often work out stiffness in the lower back in ways that promote healing.
The key is a steady pace, not too fast...
Let us know how you're doing!!
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Thanks, all!
@wtg that first one hurt just watching
but I’m going to give the second one a try! Thank you!@ShiroKuro I have been writing report cards all day but have gotten up to walk regularly which is definitely helping!
It already feels looser than this morning, so hopefully with the weekend to rest and do these exercises I will be in good shape Monday. I am able to bend comfortably and it feels good to stretch (carefully) so I’m taking that as a good sign!
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Yep, I tweaked my back right during finals week when I was furiously trying to get all my grading done! Sitting is the worst, so it’s good you’re making a point to get up and move around. Let us know how you’re doing this weekend!
I actually and in mind to try to figure out some exercises I could do to hopefully prevent this from happening, so I’ll have to revisit this there after we get moved and see if WTG’s exercises might work for me.
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How is the back doing these days?
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Thanks for asking @wtg !
It tightens up if I don’t carefully stretch pretty regularly but it definitely feels better than it did yesterday and for sure better than Friday! Hopefully it will continue to improve!
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i've been doing this program for a few months now and it is brilliant. and i hate taking courses online, but this one is different. i worked with the best physical therapist in town for over a year--this online program is better that the in-person, one-on-one help i was getting. and my physical therapist started commenting on how I was improving dramatically (he thought it was because of his exercises, but it wasn't. it was because of this program.)
you get a one-week free trial, then a 30 day money back guarantee, and then if you want to stay with it, it' $99/mo and the program lasts about three months--though you can do it longer if you want or need to go slower. (If you mention me as your referral person, they will give me a free month, but that has nothing to do with why I am recommending it.)
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Pique, wow thanks for posting this! I have been planning to look for exercised I can do specifically to strengthen my back muscles, because I have felt like whatever is wrong with my back would be much improved, if not completely resolved, if I just figure out which muscles need strengthening and then figure out how to strengthen them.
As soon as we get moved, I’m going to look into this online training program, thank you!
A few quick questions (it’s not in his faq) does this program require any equipment? (It looks like not). Do you need a may or anything like that? Also, can you do it just about anywhere, like in the middle of the living room?
TIA
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Very interesting. Thanks for posting it. They get good reviews on Trustpilot.
WHAT EQUIPMENT DO I NEED?
The equipment we recommend includes: a yoga mat, foam roller, and stretchy band (later in the program)... but the most important and valuable piece of equipment is YOUR BODY.
