Help Relieve Low Back Pain

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Jeremy Klinkhamer

7 Responses to “Help Relieve Low Back Pain”

  1. Hi Jeremy.

    Thanks for the Video. I have general lower back pains which is amplified after playing golf. In this case is it better to focus more on the stomach muscles or back muscles when exercising? I have been doing hyper extensions to try and strengthen my back, but it has not yet been working, as the pain is still their.

    • Hi Jason,
      I’m sorry to hear about your back pain. I’m sure you realize I can’t create a confident treatment approach with the limited information I have on you and your condition, but I do appreciate the question. Their could be multiple reasons your back pain is present. It could by a swing flaw, body limitation or both. Since the pain is occurring after golf let’s assume it’s low back muscle fatigue from overuse. I recommend you stop the hyperextensions for your back pain. If the back muscle is overused, the idea of using it more during exercise may not be the best choice. Let’s look at a stretching approach for the back and a strengthening approach for the abdominals and see how it goes.

      I have done 4 videos that you should review asap and perform in this order: 1. Help relieve low back pain (current video) 2. How to gain…Hip Mobility 3. How to gain…Spine Mobility 4. What is your Core?

      Do this series of exercises after you play. Depending on the severity of pain it would be good to ice the low back for 15-20 minutes with your feet up on the couch as well.

      I certainly hope this gets you on the right track. If not, please visit a medical professional for a proper evaluation. Keep me updated on your progress.
      Jeremy Klinkhamer, PT

  2. Great reminder ,Jeremy ,of lower back stretches ,I do THE one you show ,and also another version where both knees are brought close to THE chest simultaneously .
    I also Like very much THE exercices on THE FOAMROLLER you showed some Time ago ,I find them very effective to put your spine straight .
    I read somewhere that regular abdominal crunches were of n

    • Hey Raymond,
      Thanks for the compliments… I’m happy to hear the exercises are working for you.

      As for your question about abdominal crunches… I wouldn’t go so far as to say they are “of no use what so ever.” The “crunch” exercise flexes the lumbar and thoracic spine. In normal day life, we need our abdominal muscles to do that action for us, i.e. sitting up from a supine position or pulling a heavy object over our shoulder. So, at times the crunch is a rather functional strengthening movement. The problem comes from, 1. those that learn only to use the abdominal muscles in this way or, 2. when flexing the lumbar spine under resistance causes pain like in the case of some disc bulges or herniations.

      For the purposes of golf, I would tend to choose different variations of planks, pelvic tilting, and torso twists. Once a golfer is very good in those patterns I may eventually introduce different types of crunches and resistance exercises for strength and conditioning of the abdominals.
      Jeremy Klinkhamer, PT

  3. February 2, 2016

    LarryDegenhart

    Confused
    on this video you say to flatten your back (Pelvis exercise) and on another video with a foam roller you say if you have problems with spine (T8-T9) don’t flatten the back.
    Have had surgery T9-T8! What should I do?
    Larry

    • Hi Larry,
      Don’t be confused. The title of this one is “general” low back pain… your situation is not “general” it’s more specific given the T8-9 surgical procedure you’ve experienced. Therefore, when you have something specific that’s causing your back pain you must treat it that way too. If a disc bulge or herniation is present, “flattening” your back (or rounding/flexing your lumbar spine) may be contraindicated. In your situation, I’m not exactly sure what and when the procedure was that was performed on you and what the original diagnosis was so you it would do best to ask your medical team. If you’re doing well post-surgery you could certainly try to “flatten” but please listen to your body. Start mild and increase range of motion as your body allows. Stop if there’s any discomfort or if your medical team doesn’t want that movement. Let me know if you have any more questions or info for me.
      Jeremy Klinkhamer, PT

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