Fix For Back Pain

💃🏻 Spine Mobility Work 🕺🏻 🎈Even if you don’t notice any of the symptoms, it never hurts to get more mobility, especially in the thoracic spine & hips. 1️⃣ Lumbar Rocks 2️⃣ Segmental Cat Cow 3️⃣ Lumbar Cat Cow 4️⃣ Alternating Pigeons 5️⃣ Thoracic Extension on Wall 6️⃣ Thoracic Rotation on wall 7️⃣ Lateral Chain Stretch 🗝Give this routine a try & do each movement 5-10 times. This should take you around 10-15 mins! If you need an individualized plan to help you out with your back or any other injury/painful area, click on the 🔗 link in my bio @fixforbackpain Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @thephysiofix (thank you) #spinemobility #stretchitout #stretching #flexibility #mobility #stability #controlyourself #frc #functionalrangeconditioning #kinstretch #thoracicmobility #hipmobility

Got Disc bulges? Herniations? 🫠 Here’s a great exercise for those of you with issues of mild to moderate severity. For these reverse extensions, place the hip crests on the edge of a table. Raise legs up and hold for a moment in your end range. This will help you activate and strengthen your lower spinal erectors. This exercise is also great for helping you with hip extension by targeting the glutes. To take it one step further, lift your chest a bit to fire up all those erector spinae muscles! Now that you know about these awesome muscles and the benefits of strengthening them, put them to work when you bend and lift! 👍 📢Find this helpful? Share it with your friends! Credit by @moveu (thank you) #lowbackpain #backpain #sciatica #sciaticarelief #sciaticapain #discpain #physicaltherapist #physicaltherapy #physiotherapy #physiotherapist #physio #chiropractor #chiropractic #nervepain #herniated disc #lumbar #discbulge #discherniation #lowerbackpain

💥Tight Hip Flexors?💥 🤔 Did you know that tightness is just a perception? It doesn’t automatically mean that the tissue is shortened and needs to be stretched…more times than not, it’s quite the opposite & the perceived tightness presents itself when there is a lack of stability in a nearby joint - which means the hip flexors have to constantly work harder to provide that extra stability our body needs…which makes them feel “tighter”. 💡 🤷‍♀️Want to know if they are actually right? Try the Thomas Test on yourself! ❇️The best way to “loosen” those always “tight” hip flexors is by incorporating both active hip mobility exercises + full range of motion strengthening exercises to reduce the perceived tightness. 🍀Heres a bunch of different ways to begin working on your active and dynamic hip flexor mobility so that anterior hip doesn’t feel so tight all the time: 1️⃣ Prone Hip CARs 2️⃣ Prone Scorpion Kickovers 3️⃣ Hand Plank with Hip Flexion / Extension 4️⃣ World’s Greatest Stretch 5️⃣ Seated Hip Flexor Hurdles 6️⃣ Supine Eccentric Hip Flexor Drops 7️⃣ Hip Flexor Lifts on Wall 8️⃣ Tuck Ups with Plate Pass Personally I like to add in the top 4 as a warmup before leg days & will add the last 4 as an accessory superset at the end of my leg days! But truthfully, timing doesn’t matter - just do these whenever you can! If you need an individualized plan to help you out with your back or any other injury/painful area, click on the 🔗 link in my bio @fixforbackpain Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @thephysiofix  (thank you)  #frcms #hipmobity #mobilityflow #hipstretch #stretching #flexibility #mobility #lowbackpain #hamstringstretch #groinstretch #pancakestretch

💥SCIATICA HELP💥 If you’re not too sure if you have “sciatica”, here’s what it is: Sciatica is actually a symptom stemming from the pressure or injury of the sciatic nerve anywhere along its pathway from the spine, through the hips, and down the leg It can feel like pain, weakness, & tingling in the low back, down the leg, in the buttock, and can radiate around those areas and down the leg If you are dealing with sciatica symptoms… The first thing to determine is, WHERE IS MY SCIATIC NERVE BEING EFFECTED? Have you injured something? Is your hips super stiff & compressing your nerve? Do you have spinal stenosis which is irritating your sciatic nerve? It’s important to get to the root cause (pun intended😋) HERE ARE A FEW EXERCISES TO HELP NEURAL TENSION & OPEN UP YOUR LOW BACK AND HIPS AGAIN TO HELP YOUR SCIATICA! remember to go slow & controlled & never push into pain! HAPPY MOVING! ❤️👋🏻 📢Find this helpful? Share it with your friends! Credit by @kinnectedkat (thank you) #sciatica #sciaticnerve #sciaticapainrelief #hippain #sciaticatreatment #sciaticapaintreatment #lowbackpain #lowbackpainexercises #lowbackpainrelief #kinesiology #hipmobility

Spinal Movement Snacks To Get Your Body Feeling Buttery For Monday Morning👨🏼‍💻👩🏽‍💻 🟢= Easy 🟠= Intermediate 🔴= Difficult 1. Hip hinge spinal segmentation 🟠 2. Adductor stretch with thoracic rotation 🟠 3. Thoracic stretch 🟠 4. Kneeling thoracic extension 🟢 5. Jefferson curl 🟠 6. Archer rotation 🟢 If you need an individualized plan to help you out with your back or any other injury/painful area, click on the 🔗 link in my bio @fixforbackpain Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @calum.watson.pt (thank you) @halinkahart #lowbackpain #backpain #sciatica #sciaticarelief #sciaticapain #discpain #physicaltherapist #physicaltherapy #physiotherapy #physiotherapist #physio #chiropractor #chiropractic #nervepain #herniated disc #lumbar #discbulge #discherniation #lowerbackpain

The exercises in this post can be performed throughout your day whenever you need them. If you find yourself getting really tight while seated, consider doing the pelvic tilts while sitting in your chair. That can help loosen things up before you stand up. If you don’t like one of the exercises or they don’t feel good. Don’t do it! Do the ones that help you feel good. If you experience chronic tightness or back pain, it is likely that you need to focus on flexibility AND strength. Consider diving into that series mentioned above! Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @whealth (thank you) @the.shirtlessdude #backday #backpain #backmobility #spinalmobility #spinestretch #backstretch #backstrength #mobilitytraining #heds #eds #hsd #hypermobility #anatomypaint #anatomydrawing #spineday #spinehealth

I always share my workouts, but I felt i had to share my rituals in the mornings before getting out of bed.. and yes I absolutely do these every single day before anything..this only takes a few moments to do and in the mean time I think of three things that I’m grateful for my day to come .. Here were my 3 things that I was grateful that morning when I recorded over the weekend in Austin, TX I was grateful for waking up, I was grateful for the opportunity to be able to travel and lastly I was grateful for my morning coffee😎 ♦️Try these movements and think of three thinks you are grateful for to start your morning.. it can literally be anything .. your dog, a friend you are going to meet, a food you want to eat, the air your breathing etc…. If you need an individualized plan to help you out with your back or any other injury/painful area, click on the 🔗 link in my bio @fixforbackpain Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @sosiesiemon (thank you) #morningmotivation #morningroutine #morningstretches #morningyoga #hipmobility #mobility #tacotuesday #backhealth #thoracic #thoracicmobility #spinehealth #rehab #meditation #mindset #soulawakening #soulgrowth #breathwork #meditation #positivethinking #positivethoughts #hotelworkout #hotelyogya #yoga #mindbodysoul #mindbodyspirit

🔔 do you have pain between your buttocks? 🔔 🔑 Sacrum pain by itself isn’t the most common thing, definitely not as common as SI joint pain. Sacrum pain can be caused by muscle strain, sacroiliac joint dysfunction, herniated discs, degenerative conditions, trauma, pregnancy, and less commonly, infections or tumors. Fun anatomy fact: There are 3 muscles that attach to the sacrum anteriorly, and 3 that attach posteriorly, with the largest being the glute max! 🔑We can determine which muscles are most involved during an examination based on location / tests, etc & should focus our rehab around things that help provide relief of symptoms and help provide additional stability to the sacrum and pelvis. 🔑There’s no “one-size-fits-all” plan when it comes to your sacrum, but most people I work with do well with rolling out their glute max first, or getting some hands on manual therapy to that post hip (& even into the paraspinals) to reduce tension related symptoms before initiating exercises. 🔑Rehab of the area typically consists of working on the whole body, focusing more heavily on the trunk and hips, getting stronger, and graded exposure to movements that used to be symptomatic. 🎦Here are some exercise ideas to improve hip mobility, strength & motor control: 1️⃣SL Hip CARs 2️⃣Prone figure 4 lifts 3️⃣RFE SL RDL 4️⃣Side Plank Clam 5️⃣Glute iso + March 6️⃣Modified Copenhagen ‼️Find this helpful? Save it for later & tag a friend who could use it! Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 Credit by @thephysiofix (thank you) #pregnancy #sijoint #physicaltherapy #lowbackpain #hipstrength #hipstability #hippain #backpain #chronicpain #physiotherapy #piriformis #pregnant #tailbone #tailbonepain #sacrum #sacroiliacjoint

Let me know in the comments if you tried out these 4 exercises A lot of people experience tightness especially when it comes to external rotation This can lead to lower back issues, poor squatting mecahnics and also impact more advanced skills such as the splits I would suggest you incorporate these moves by doing 3 rounds of each 2-3 x per week If you find it difficult to do it on the floor, you can elevate your front leg onto a bench If you need an individualized plan to help you out with your back or any other injury/painful area, click on the 🔗 link in my bio @fixforbackpain Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @vanja.moves (thank you) #mobilitytraining #mobilityexercises #stretchingexercises #stretchingtime #hipmobility #flexibilitytraining #flexibilitygoals #hipflexorstrength #mobilityflow #hipmobilityexercises #sydneypt #movementtraining #sydneytrainer #mobilitychallenge #stretchtherapy #mobilityworkout #bondijunction #sydneyfitness

💥 Piriformis syndrome 💥 📚 The piriformis muscle originates at the front of the sacrum near the sacroiliac joint capsule and attaches to a bony knob on the femur at the outermost part of the hip. . . ✅ Usually, the sciatic nerve passes directly underneath the piriformis before continuing down the back of the thigh. But for some, the sciatic nerve passes directly through the piriformis predisposing such people to piriformis syndrome, which may also be referred to as piriformis sciatica . 📢 Then now i will show u how to stretch the piriformis . 1️⃣ modified piriformis stretch 2️⃣ piriformis foam roll 3️⃣ figure four stretch 4️⃣ Seated piriformis stretch 🚨🚨Dealing with Sciatica, Disc Herniations, or Piriformis Syndrome? You need to download The Back Pain Blueprint! It's my 3 week low back rehab program to get you out of pain and back to doing what you enjoy! , Link in BIO! @fixforbackpain Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @mo_hamedahmed (thank you)

Is your back feeling 𝙩𝙞𝙜𝙝𝙩? 🙋🏻‍♀️ Maybe you’re looking for a little movement without breaking a sweat? 👉🏼 Give this series a try and hopefully you’ll enjoy some back relief as well! ⏱️ Enjoy each movement for about 30-45 seconds. Repeat for a total of 2-3 rounds. If you need an individualized plan to help you out with your back or any other injury/painful area, click on the 🔗 link in my bio @fixforbackpain Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @angiesfitfix (thank you) #backrelief #fitnessathome #backstretches #spinalmobility  #workoutfromhome #tightback #mobility

🎆 Lighting up the Scoliosis Exercise Scene! 🎆 🚫 Scoliosis is a chameleon, it comes in all shapes and forms - S curves, C curves, it can appear in your neck, chest or lower back, or even a mix of these! This means, sadly, no magic one-exercise-fits-all solution exists. 🚫 For example, I have a slight C curve on the right side of my chest area and it makes my left shoulder play a bit of hide and seek by being lower, tightens up my left back muscle, raises my left hip due to a tense lower back muscle, and limits my left side twist and shout moves. 🚫 Now, don't get me wrong, without a surgery, there's no way to straighten me up completely. But, guess what? We can certainly tune up the tight muscles (the short side) and pump up the weak ones (the long side) to keep the curve in check! 🚫 My secret sauce? I loosen up the stiff stuff (like my rib cage and chest area), stretch out the tight parts (back muscle and lower back muscle), and boost the power of my 'core' and centerline. 🚫 Here are some of my go-to exercises to hit these goals. If we're scoliosis twins, they'll work for you too. If not, identify your tight and shortened muscles, stretch and loosen them up more (I do both sides, but with more reps on my needy side), and bring in the centerline stability moves - they're good for almost all scoliosis warriors! 1️⃣ Tripoid Thoracic CARs 2️⃣ Lats/QL Stretch 3️⃣ Adductor Plank (Short Lever) 4️⃣ Core Rotation If you need an individualized plan to help you out with your back or any other injury/painful area, click on the 🔗 link in my bio @fixforbackpain Follow 👉@fixforbackpain for daily pain relief and mobility tips!📚 📢Find this helpful? Share it with your friends! Credit by @phmovesu  (thank you) #scoliosis #scoliosisexercise #scoliosiswarrior #scoliosisawareness #scoliosissurgery #scoliosisstrong #scoliosisfighter #backpain #backpainrelief #lowbackpain #lowbackpainrelief #spinemobility