smihaltan
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0-a. Warm up - yoga stretch (child's pose to cobra)
0-b. Warm up - cat/cow
0-c. Warm up - jumping jacks
0-d. Warm up - Wall Y stretch
1. Resistance band side step - 2 minutes
2. Monster Walk – 2 minutes
3. Donkey Kick – 20 times on each side
4. Fire Hydrant – 20 times on each side
5. Superman – 20 times
6. Bird dog – 20 times on each side
7. Glute Bridge – 20 times
8. Straight Leg raise with external rotation – 20 times each side
9. Resistance Band Clamshell – 20 times each side
mumsmums
IWantToHugEveryCat
This is exactly what I need. Thanks.
crazywowow
I already have chronic back pain, I don't need your exercises. Thanx anyways.
Flibster
Excercides 1 and 2, also known as the French Toilet Squat
Rifneno
Unfortunately, the only exercise I've found effective for my back pain is
v
Confusias
How does one complete #5 without teleportation abilities?
FeartheDeer
Back pain is specific to each individual person, no universal exercises for everybody. Yoga/Pilates given to wrong person can make it worse
NotASpeckOfCereal
Yeah, I come to reddit for PT advice.
DCA4242
But this is imgur
MachacaKhan
As someone with a herniated disc in my lower back 1/3 of these are just...no. Jumping jacks for back pain? smh
MachacaKhan
Positions like cobra and bridge can compress your spine and cause more damage than help if not done carefully under professional supervision
aLilBlindKid
googleknowsmysecrets
DCA4242
#2 "Cat Hurls On Carpet"
arock133
Jumping Jacks with messed up discs? No. Some of these are good, but go see a Dr./Physical Therapist
Hashbrown123
Monster walk, or the walk to the closet because you just noticed you are out of TP.
ElsewhereMan
Imgur needs more of this. Plus one.
nnnyyyehhhhhhhhh
Scared to think why someone named that yoga position fire hydrant
TornaydoTornahdo
I mean, I feel like you know exactly why
ExoQube
Is your fear that they named it after a dog peeing on a fire hydrant?
ThePerro
CaptainoftheCharles
I sure love yoga pants. Also why is that called the fire hydrant?
ExoQube
I’ll give you a hint
CaptainoftheCharles
Oohhhhh
ExoQube
It’s by far my favorite exercise name
tacoboutit
As a licensed PT, if you have back pain DO NOT DO THESE WITHOUT TALKING TO A MD OR PT FIRST!
littlefurrycannibals
Why would I have backpain after I bend over? I'm good bending, but once I return upright, back hurts above pelvis, below ribs.
sparehead4
My zipper was going up and down like a yo-yo.
tideroll1195772
Mine too!!! Beans n franks!
jicahmusic
DeucesMongooses
Not all of these are good/work for everyone. Maybe an explanation of when you should do each
ExoQube
Some of these could make existing conditions significantly worse
becauseurwrong
Yeah, hey, if your back pain is due to injury, do not do "cobra" or jumping jacks. No matter how old your injury is. Trust me.
MenloPart
Are you a PT?
ExoQube
Jumping jacks aren’t the best idea for low back pain specifically. Also it’s worth noting to not do these exercises if they increase pain
MenloPart
Feel the burn? Wait, I am thinking of Taco Bell.
ExoQube
#1 can be a nightmare for certain back conditions
misanthropo
Talk to your doctor first if you have persistent back pain
youreawesome
In the state of TN, you don't need a doctor's referral to see a PT. BTW, PT's have the requisite knowledge to help back pain while PCP don't
MenloPart
PCP?! Yeah, you know me!
youreawesome
haha isn't it OPP?
MenloPart
Yes, but I don't know what OPP is. I know what PCP is--more or less.
youreawesome
I believe OPP stands for "Other People's Pussy" I could be wrong, I learned that in 6th grade from a fellow 6th grader so...
TheRorschach
Jumping jacks are dumb and pointless, just skip those
MenloPart
What about the side-straddle hop?
IwentLookingForWhatTheBiggestIdiotHasToSayAndHereYouAre
I use a stretch called "taking alcohol and pain meds while not caring if I live or die" I don't recommend it.
Bliblablubb1
Didn't see the "Don't" First damn
LeSethX
I substitute energy drinks for the pain meds (caffeine helps), but otherwise same and same.
IwentLookingForWhatTheBiggestIdiotHasToSayAndHereYouAre
It doesn't for me. Energy drinks fuck me up.
pareidoliaperson
I don't like these comments usually but did a bit of workout after 3 years, and now I can't walk since two days. Core exercizes P90X. 1
pareidoliaperson
And can't stand straight. I couped like an old man. 31 yo. And fuck if I'm not taking pain meds more often lately... 2/2
DunnowForgot
Don't start out too fast. I fall into that trap way too often myself.
Marcusleo
Works everytime
Ssassafrass
Can I make these stretches a drinking game? I think that's the best option...
DunnowForgot
Sure. Watch a movie of someone else doing the exercises and drink every time they finish a set.
Miller16of16
Works well enough for the initial shock.
PERRYthePlatpus
I also chose this mans stretch!
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IwentLookingForWhatTheBiggestIdiotHasToSayAndHereYouAre
Mostly I don't because it's a good way to kill yourself. While I'm more or less done here, I'd rather you guys didn't risk it.
TornaydoTornahdo
Same, but weed instead of pain meds
IwentLookingForWhatTheBiggestIdiotHasToSayAndHereYouAre
I mean... weed is a pain med no less than tylenol or advil.
TornaydoTornahdo
That's true. But when I think pain meds I think of prescription pills
TheOldSchoolisBack
Hey, there are at least two assholes who favorited this without liking it. You monsters.
jerrycFlyer
I liked it without favoring it. Hope this makes up for one of them.
singingninjaMX
Uh, saving it for later. Don't know if they like it yet.
ImCranky
Oops. Sorry
lordsupafly
Currently 78. Selfish pricks.
UsernamesAreStupidAnyways
Make that 616
SweetBabyJesus
we should curse them with back pain.
saldrSleepTaker
I think it worked
OJester
Jokes on you, I had back pain before favoriting and not liking.
CharliePapaBravo
As someone with significant lower back injury, these are good exercises. For anyone with back issues, look into Pilates, changed my life.
stinkybadger99
Pilates is the way.
StormyWeatherIstheBestKindofWeather
Okay, FINE, I'll roll around like a flipped over turtle and give it a try. Thank you!
ExoQube
But talk to your doctor first
MenloPart
Can I ask WebMD? I don't have a doctor.
CharliePapaBravo
If you have an injury, I would recommend talking to a doc before starting any exercise program.
MenloPart
Dude! Doctors are expensive! I'm an American! I don't have insurance!
CharliePapaBravo
Always good advice, Also make sure to use a reputable pilates instructor who is aware of your exact injury and offers reformer pilates.
ExoQube
Yup and if you get the green light, Pilates is possibly the best way to build core strength
callmesmitten
What if your upper back and neck seized up due to breast feeding sitting up every night ... current situation bah. Been 3 days.
noodleshoe
If you aren't using a support like a boppy, you should look into that. Any time I had issues changing position helped
TheRealPumpkinQueen
Get a boppy! Or use some kind of support. Warm bath, massage if you can. Speak to a lactation consultant about positioning too
stinkybadger99
www.pilatesbygeorgia.com loads of great exercises and stretches for pre and post natal Mums. Free classes on Instagram pilatesbygeorgia
paisleythebean
Do you have a MyBreastFriend? Stupid name, MIRACLE product. It’s a nursing positioner but so much better than a boppy
Snickt
This happened to me from desk job. All your muscles are connected. Do a full body stretch routine.../
Snickt
...esp hamstrings, they pull on your back which then goes up to your neck. 10 min every couple of days.
callmesmitten
Thanks so much I just did this after reading your comment :)
MadameDex
You too? My lower back has stopped working after side-nursing while sleeping with my 10mo.
callmesmitten
Yaaaah side nursing also killed my lower back ! So I stopped and just starting sitting up
th3Mum
When that happened to me, I would first heat with heating pad then self massage by laying on tennis balls under the tight inerescapular area
th3Mum
Then bridge up to increase pressure. Use legs to help you move around and really get into the tight areas. If tennis balls are too hard, try
th3Mum
racquet balls. If too soft, try lacrosse or baseballs. Really helped me.
DevilDolly
Thank you for the great advice!
kartagine
Excellent advice, I was about to write the same :)
callmesmitten
Thank you so much! I did this right away & tension has slightly decreased. A huge crack happened on my right side also. I will keep doing it
Badmatherfucker
Try this https://youtu.be/rHXolgD4r44 and keep up the good work :)
callmesmitten
Thank you for this ! :)