When I began adding back and abdominal muscle-building exercises to my stretching routine, I started with basic crunches. I don’t like to do these crunches, but I knew I needed to strengthen my abs. After a month or so, I started using a bench for crunches, and it really makes a difference. In case you don’t want to use a bench, I include this short video with basic ab crunches on the floor. In Part 5 of this series, I demonstrate crunches on a bench. These lower back & abdominal stretches and exercises have saved me. I’m 57 years old, and for 8 years I suffered intense lower back pain, and my back would go out every 3-4 months. I felt like a time bomb – I never knew when it would happen, but when it did, I was nearly incapacitated for 3-4 weeks. I had to work – that wasn’t an option. But trying to straighen up was intense pain, and I would generally hobble around bent over until it would subside after a couple of weeks. I tried many things, but it was this exercise program that did it. And it only took 6 months to end my back pain. Now I’m in maintenance mode, using the same exercise routine that cured me as my maintenance program.

Floor stretches that have really helped me. I started doing these simple stretches 2 years ago, and they have really helped. Somehow I thought the stretching alone would eliminate my back pain. No way. I needed to build muscles to support my back. But the stretching is very important. I now do many of these stretches using a Pilates Reformer (see part 3 of this series). But you don’t need a Pilates machine to do back stretches. I have other stretches I do, but this video covers the ones I consider to be most important, and that helped me the most in eliminating my low back pain. After 8 years of agonizing back pain, I knew I had to do something, and I wasn’t going to take the surgery or painkiller route. Each of the videos in this series will give another piece of the puzzle. After I added the exercises you’ll see in the other videos to the stretches in this video, it only took me 6 months to eliminate my back pain.

Many of the stretches I used to do on the floor, I now do on a Pilates Reformer. I bought a Stamina 4500 for $250 on Amazon.com. It’s a great machine. It makes these stretching exercises fun, and more effective. In this video I demonstrate some of the exercises I do specifically to eliminate lower back pain. I use this machine for other exercises as well, but the ones I demo on this video are the most important for my low back. The 10 videos in this series will give you a complete overview of how, in 6 months, I eliminated the intense back pain that I lived with for 8 years. I purchased several inexpensive pieces of equipment, such as this Pilates Reformer, to make my exercise routine fun and effective, but they aren’t necessary. What is necessary is your commitment to a daily exercise routine.

Perhaps the most well-rounded spinal stabilizing exercise, the side plank has been widely studied by the top spinal biomechanical experts in the world. This one movement trains all of the primary stabilizers of the abdominal wall, and can be modified to be more challenging to even the most athletic individual. This exercise is broken into three phases, the Bent Leg Side Bridge, The Straight Leg Side Bridge and The Straight Leg Side Bride with Rotation. Capitol Rehab Of Arlington 801 N. Quincy Street Suite 130 Arlington, VA 22203 703-527-5492 capitolrehabarlington@gmail.com

The Egoscue/Peak Running Performance Method to Pain Relief.

This is a demonstration of Yuen Method Full Spectrum Wellness by LeRoy Malouf of Energetic Well Being. The Yuen Method is a revolutionary approach to quickly eliminating pain and other symptoms. ENERGETIC WELL BEING© (EWB) Revolutionary Energy Work ewbp.com The EWB Process is a tool of empowerment, transformation, rejuvenation, and regeneration! LeRoy Malouf teaches others to take charge of their own health and well being. He is committed to assisting clients in creating significant breakthroughs and sustainable improvements in their lives. Certified Yuen Method Full Spectrum Wellness© Practitioner and Instructor BS in Mechanical Engineering, MIT MS in Managerial Behavior – Sloan School of Management, MIT Founder LMA Inc. Clients include: US Department of Labor, Bank of Montreal, American Express, Whirlpool Corp Consultant and Instructor since 1961 Category: People & Blogs

Sciatica is a frequent complaint commonly associated with a radiating pain down the leg. Dr. Scott Stoll explains the primary causes of sciatica and how the symptoms of sciatica affect your normal life. Find out what sciatica treatment options are best for you. Part 7 of 8 Watch next Part 8 – Spinal Stenosis. Dr. Mazza and Dr. Stoll review the common causes, symptoms, and treatment options available to treat spinal stenosis. www.coordinatedhealth.com (877) 247-8080 For more information email: tv@coordinatedhealth.com

Low back pain is a major epidemic that is estimated to affect up to 80% of all Americans at one point in their lifetime. Our lead yoga instructor, Sara Perez, will demonstrate basic yoga principles for low back pain in this video. Mastering this basic daily routine will improve range of motion and reduce chronic pain. Use caution in performing these exercises if you are currently experiencing severe low back pain or have been advised by Dr. Tran or any other physician to limit physical activity.

Dr. Emil DiIorio explains the anatomy or “parts list” of your low back. Find out how spinal stenosis, degenerative disc disease, and sciatica cause low back pain. Part 5 of 8 Watch next Part 6 – Dr. Steve Mazza reviews how degenerative disc disease forms and what you can do to treat it. www.coordinatedhealth.com (877)247-8080 For more information email: tv@coordinatedhealth.com

Dr. J. Kooch explains how facet joint injuries cause back pain and learn how he evaluates for type of problem. You can also see what treatment options are available to alleviate your pain. Part 3 of 8 Watch next Part 4 on Sacroiliac Joint Dysfunction. www.coordinatedhealth.com (877) 247-8080 For more information email: tv@coordinatedhealth.com