Help Relieve Low Back Pain

By | on April 1, 2020 | 17 Comments |


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Jeremy Klinkhamer

17 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

  4. Hi Jeremy,
    As a Family Medicine physician for the last 42 years I have seen alot of back pain. Over the last 10 years I have done reading and presentations… most recently a 12 hour course, Delaying Death and Avoiding Disability. Back pain being the 2nd leading cause of disability. The best resource I have seen is the book, Back Mechanic, by Stuart McGill. For persons without pain he recommends four exercises to protect your back. The book also has an approach to individuals to help them figure out what works for them. The book is a bit pricey so should be available from public library. Another interesting approach is Esther Gokhale’s method. Since each of us is an experiment of one it is important that individuals work with their professionals to decide what works for them. Thanks for your tips. I’ve been working with Greg Johnson FitGolf in Sacramento CA and it has been very helpful. Best, Don Forrester MD FACPE

    • Hi Dr. Forrester,
      I couldn’t agree more. Both are great references. There are some general guidelines to go by but everyone should get tested for their individual needs. We are all made differently so before we have critical issues it would be smart to be evaluated by a professional. Once we have issues, it’s really necessary. FYI, Greg is quite a great professional. I hope all of you with a FitGolf medical or fitness professional in your area are taking advantage of their knowledge.
      All the best,
      Jeremy Klinkhamer, PT

  5. Is there a way to print out a copy of the ;exercise and reps etc.

    • Dr. McGill takes several pages to go through his three recommended exercises with the usual cautions and modifications based on individual situatios. His four exercises… walking 30 minutes per day, bird dog, curl up, and side bridge look straight forward but in my experience benefit from the feedback, guidance and advice of skilled professionals. Dr. McGill’s approach is embedded in doing pain free motions and constructively working to create pain free motions. Hard to do the book and his years of experience justice. Hope that is helpful.

  6. Is there a way to print out the exercises, reps etc.

    • Not that know of but the recipe is simple. 3 positions… 1. Lie supine and relax: stay there as long as you like. If it’s more comfortable with your legs elevated on a couch, chair, ball that’s great; 2. Single or double knee to chest: do as many as it takes to feel as though your back is loosening up to it’s fullest degree; 3. Pelvic tilt to your hearts desire: do as many reps as you like until your back feels loose and has decreased in pain or discomfort.

      Again, this doesn’t cover every type of back pain. If you don’t have any specific diagnosis and it’s just some ‘general’ low back discomfort this may be a great recipe. If you have any issues with the exercises, pain increase or more significant pain please contact a medical professional for help. Don’t be afraid to ask me questions… I’ll do my best to help from a distance.

      Jeremy Klinkhamer, PT

  7. April 1, 2020

    MarkShom

    Thank you!

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