Sebastian Brosche · 14 min · 1,020 words
Previously titled: Video 5 - Flexion Related Lower Back Pain Rehab Program
Hi everyone, welcome back to the final day of our back pain program. So once again, this is the program for you if you're getting pain when you're bending forwards, when you're lifting things, when you're playing guard, when you're sitting down, any of those things. So I'm going to use a few tools today. I've got the foam roller, I've got my resistance band.
I've also got a medicine ball, but it doesn't need to be a medicine ball. It can be any light weight. And I've also got the slightly heavier weight that I was using when I was doing the hip hinges earlier in the week. Okay, so grab the foam roller and we're going to go back over that upper back mobilization we did earlier.
So starting with the foam roller about level with the bottom of my rib cage, hands behind my head. I'm just going to go back and forwards. As far as I can comfortably, I don't need to force it and then just roll down to the next one. If you're finding it becomes painful, you get right into extension, just stop before you get to that point.
Again, as I get up toward the top of the upper back, I'm going to make sure that my elbows are going back as far as I can take them. Really opening the upper back right up. You'll probably find a few spots that feel a little bit sore or stiffer than others. And you may get some clicks and then just to finish off with, I'm just going to roll the whole back a few times all the way up.
Okay, drop the foam roller off to one side. So the next thing I'm going to go into is I'm going to start putting a little bit of rotation in. Again, this is the first time in this program that we've really done this. I want my arms out to the sides.
I'm going to take one leg up. Again, you can go as high as is comfortable. And I'm just going to take it across to one side, back up and down again. Just letting the leg pull the back into rotation.
I'm making sure that I keep my shoulder blades on the floor. Start coming up. So for this next sequence, I want to keep my medicine ball handy. I'm going to start off with the weight I'm using for my hip hinge.
So once again, just holding the weight. I really don't want these to feel heavy. You can start to gradually build the weight up a little bit if everything's feeling good, but do start with a light weight I'm just going to grab the medicine ball. I'm going to hug the medicine ball.
I'm going to hug the medicine ball towards me. So we're going to start adding a little bit of flexion now. Being able to bend with your back straight is great, but in jujitsu there's always times when you end up with a back flexed. So we want it to be able to deal with that.
I'm keeping this very light. This is only a three kilo ball. And what I'm going to do, I'm just going to slowly curl forward, just until I start to feel something in my back. Hold that for a second or two.
And then I'm going to come back up. Keep the back muscles working throughout. I'm going to make sure that I'm never going to relax fully and don't get to the end of range. I'm going to come back down.
So we're not aggravating it, we're just taking it up to the edge of the, where you start to feel, you know what I mean? And then coming back out of that. And you may find that you can start to get a little bit more movement as you go through the set, but I'm really not going to force this. I'm going to be super careful just to keep it within the comfortable range.
And I can just pop that down to one side. Pick up right there before. And I'm now going to go back into that hip hinge. So from bending my back, I'm now going back to keep my back straight and bending my hips.
So it's important to remember the difference between these two. So here I'll keep my back straight. But keeping well within the comfortable range. So it's very important that we don't overdo this, because if we do, it's easy to start aggravating things.
And rest there. So the final sequence of exercises we've got here, we're going to start with is quite common for jiu-jitsu. We're going to do the hip bridge with a step over. So again, there's a bit of rotation here.
So I'm going to start by lifting my hips up. I'm going to rotate. I'm going to step over this side, touch the foot down, and then I'm going to go back. One more time.
Lift up, go the other way. Keep pushing through the foot that's on the floor, step up, and then come back. And rest there. Roll to your front.
We're going to go into a front plank on your elbows and your feet. So if that feels too much, you can always drop the knees down. That's back onto your back. So I'm allowing myself to bring my feet a little bit more towards me than when we were doing bridges previously, because that's going to give me that push there.
And that's the end of the programme. So well done for making it through to day and feel free to go back over those five days as often as you need to. We will be putting additional programmes in, a more advanced programme for reflection-related back pain and also a programme for back pain that comes on when you arch backwards. So that's a slightly different set of exercises there.
So do keep checking back. We'll be having more content and thank you for taking part in this programme.
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