Lower Back Pain / Herniated Disc / Pinched Nerve Strengthening with Fitness Ball / Dr. Mandell
Eliminate YOUR back pain in less than 30 days!
A simple and great exercise to strengthen the lower back. A weak lower back leads to many painful conditions including herniated discs, arthritis and sciatica (pain and burning into the buttocks and leg).
what is the preferable diameter of the ball please? because I found many measures in the market. Thank you
motivationaldoc thank you
Choosing the Right Exercise Ball
Exercise ball diameter Person’s height
55 cm 5’1″– 5’8″
65 cm 5’9″– 6’2″
75 cm 6’3″– 6’7″
85 cm 6’8″ and taller
I learn about workouts thanks to Unflexal.
do you recommend this for a posterior pelvic tilt?
Thanks doc, worked for me, doing this 3x 15reps
I have a bulge in L1,L2 that bulges to the. It causes numbness in left leg other thigh. I also have a bulge in L5,S1. it bulges straight back away from my body. now I have done 9 weeks of Physical therapy which has been helpful. after 3 yrs I am back to normal functions with exception of running and lifting over 5lbs.
would the techniques you showed be safe for me on a yoga ball?
Core and glutes strengthening, piriformis stretches,
This is NOT as easy as it looks.
I started doing this yesterday. I have 3 low back disc bulges that give me problems. I have added this to my regiment, and hope it helps me out.
Eric Peterson Eric I actually found 2 exercises that I like better. This exercise seems to aggravate my low back.
There are two great exercises using the ball that do not involve any bending and help stabilize the low back. You lay on the ball the same way he is and keep you hands on the floor and do leg lifts, one leg at a time. So i start with my right leg, and lift it 20 times parallel to my body, then do left leg. Take a break and do three sets. The flying superman is the other one I do. Raise your left arm and right leg at the same time, and lower, then do right arm left leg. This really works the stabilizer muscles in your back. I do three sets of these as well.
When my back flares up, I take Advil, and maybe a muscle relaxer at night, but I still do my routine. I also use an inversion table every day.
Jeff Lemanski any luck?
I’ve found great handbook on Unflexal workouts. Good solutions for everyone I think
J adore mais dommage que vous ne parlez pas Français
This is the best workout ebook I think on Unflexal
Thanks.
How many set an reps do you recommend, the job I do involves lots and lots of bending, sometimes I get lazy and don’t bend my knees, after 9 years of this I now have constant pain.
I have spent months researching ways to treat back pain and found an awesome resource at Barneys Back Aid (google it if you are interested)
To do three sets of 15 every other day would be helpful.
RealTalkExposur
+sportydiver Thanks very much, Swimming isn’t something I do, I will try everything else though 🙂
2 years 🙁
Massive, huge thank you! To you———————— I feel pain free, after years .
Now I am reminded about thing used to be done 20 years back. What a great light shed Allan
Thank you so so much!!!!!
I did 4 or 5 reps of this hoping it would help my lower back pain. The pain has become much more severe. I’ve gone to a new physio and told her about this. She said this is absolutely lethal. Do not do this exercise if you have back problems. Do not listen to this idiot.
bargeanimal Agreed. complete contraindication.
i experienced too its caused disc bulging
thx doc but this exercise help me in my arms pain too
so plz sie give me some exercises
+RealTalkExposure For exercises try the reaching for apples/reach up yoga pose. Focus on growing taller to allow more space, like swimming is a lengthening exercise. Others constrict. Then you need to get tuned in to myofacial release techniques. Find a neuromuscular massage person. Take notes. use a tennis ball, foam roller, thumper2 pro, biofreeze, thera-cane
+RealTalkExposure no problem and when did you first hernaite your disc? Its been 4 months since I started treating myself. Its gotten alot better but I still get a little pinch feeling in my back and leg, what im doing is standing straight with my hands on my hips and bending backwards