First Aid for Low Back Pain with a Hip Shift | Tim Keeley | Physio REHAB

#backpain #lowbackpain #discinjury #lumbardisc

Do you wake up in the morning with back pain and all twisted? I have a very good friend of mine up in Hong Kong who was in a spot of bother this week with his back so I am showing you what I gave him, to sort it out quickly.

If you have an acute back pain episode, with spasm and not able to flex forward or backward well, like your back is all ‘locked up’ AND you can see that your HIPS shifted off to one side – or your shoulders of to one side – then this video is for you.

SIDE GLIDES (wall)
General rule of thumb is that is the pain is on the SAME side as the hips are ‘out’ then you put your OPPOSITE shoulder against the wall. 3 sets x 10-15 reps

LUMBAR ROTATION (knee holds)
Roll the hips to the SAME side as the pain. Hold 1-2mins

McKENZIE EXTENSION (Prone)
Only do this once when at least some of the shift is improved and the pain is reduced. 3 sets x 10 reps. Don’t do it with a big shift as it may make matters worse.

These 3 quickly resolved the shift and straightened him up – then it was a matter of ‘locking it in’ with some static / isometric core work to create stability around the spine and reduce the spasm. Have a good listen to the commentary on this one so you get the full picture – as this one can be tricky. Once you get it good enough to walk ok, get in to see the Physio asap!

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