Hey everybody, it’s Doctor Jo. I got an email
the other day from Lenish, sorry if that’s not how your pronounce it, that’s how we pronounce
it in the South. And he was having some low back pain and his question to me was, he was
doing his core workout, and he was still getting some low back pain. So I was talking to him
about some reverse core exercises, or as we call it in PT some trunk stability exercises.
I’m also gonna show him, and all of you out there, how to do some traction if you don’t
have access to a pool or traction machine. So let’s get started. Ok, so these are gonna
be done on the floor with your back on the floor so it protects your back while you’re
still working your core. I’m just gonna do some progressions and we’re gonna start you
down on your back here with your knees propped up. And the first one you’re gonna do is just
kind of bringing your leg straight out and coming back up. You can do 5 on one side.
Nice and controlled, nothing fast. And then switch. Do 5 on the other side. Or, you can
alternate back and forth. Doing one, back and forth. If those are pretty easy, then
you can bring them up and not put them back on the floor. So just kind of alternating
back and forth like if you were climbing steps on your back. Keeping that back flat on the
ground, keeping your core nice and tight. Not holding your breath. If you can’t talk
to somebody, then you’re not breathing and that’s not good. You don’t ever want to hold
your breath. If this becomes easy, then we turn it in to what we call the dead bug, and
you add your arms in to it. So you’re gonna alternate, arm up, arm up. Kind of looks like
a dead bug. You can also do a bike kind of like you’re peddling. And all these you want
to do maybe 30 second increments. Do it for about 30 seconds, relax, do it maybe 3 times.
And then if those become easy, keep your legs nice and straight, and do big scissor like
moments. This is gonna be a little bit harder, but if you can, keep your legs nice and straight.
There you go, and then relax them back down. So now, I’m gonna show you how to do some
traction. As you can see, we’ve made our way to the kitchen, and the best place to do tractions
is either a pool or a traction machine in a therapy clinic, but if you don’t have a
chance to get there, the next best place is a counter top where there’s a corner. And
so you can kind of back up into the corner. This is gonna be really stressful on the shoulders,
so if you have any shoulder problems, don’t do it this way. Make sure you find a pool
or PT clinic. So you’re gonna slide your arms out on the corner and just kind of relax down
into the corner. And you can either put your legs straight out if your shoulders can tolerate
it, or bring your knees in some and just relax yourself and kind of let your butt hang low.
If that doesn’t work, you can come up, push your hands up if you have good shoulder strength
and just relax your body up in the corner with your feet off the ground. Alright. So
there you have it. Those are some core strengthening for your lower back or trunk stability exercises.
And some traction if you don’t have access to a pool or a PT clinic. If you have any
questions, leave them in the comments section, and if you’d like to check out some more videos,
please got to AskDoctorJo.com. And remember, be safe, have fun, and I hope you feel better