Movements that Heal Back Pain: Part Three

But… I also learned a few things too…

Letting Go Helps You Heal

The Movement to Heal Back Pain

Principles to Keep in Mind

  1. Never hold your breath. Make sure you breathe because it is extremely important. We did an episode a couple of weeks ago on breathing. If you are unsure, go check it out here!
  2. Always keep your abdominal muscles and midsection engaged. Simply pull the belly button in towards the spine and hold that position while you are doing the exercise.
  3. Never force into your primary pain. You may get some muscle soreness created by doing the movement and that is good. But an increase in your primary pain level is not okay. If this happens, discontinue that movement.
  4. Don’t do anything to aggravate your primary pain. A correct movement will decrease the pain, not make it worse.
  5. Make sure you challenge yourself. Perform this movement to the point where you feel at LEAST 40% challenged. If you’re not, it’s pointless and you wont gain much from it.

Donkey Kicks

  • A great movement to stretch out your hip flexors, glutes, and psoas muscle. Strengthens your abdominals, engages core, and improves balance. Don’t worry if you get winded, you want a little cardiovascular workout. This move requires you to stand on one leg, so having something/someone to help stabilize you at first is extremely helpful.
  • Food for thought…. Your glute and psoas muscles are the key muscles that create backpain… If you heal those than you are on your way to preventing back pain.
  • Things you might need: A heavy bag, door jam or basement support pole for balance support. Make sure what you use is stabilized. If you us a heavy bag you need somebody to stabilize it for you.
  • Start off with 20 Seconds on each side with about a 15–20 Seconds rest between each one totaling 3 Sets. You want to try and do as many reps as you can within that time frame. Just make sure you are keeping form the entire time. Form is more important than the amount of reps.
  • Ultimately, you want to build up to 40 Second reps with 40 second breaks. Do this up to 3 times once a day.
  • This move is just like a donkey, horse, or cow that kicks behind them. It is what you are going to do. This creates a contact force when you hit the bag and pushes it back through the body. In turn, your muscles contract and stabilize.

Too Far Away Too Close Perfect Stance




I am a Physical Therapist and CEO/Owner of Flex Physical Therapy.

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Mike Uhrlaub

Mike Uhrlaub

I am a Physical Therapist and CEO/Owner of Flex Physical Therapy.

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