5 Best Stretches For Low Back Pain In Bed. Do Daily.

Bob & Brad

25 May 202312:17

EducationalLearning

32 Likes 10 Comments

TLDRThe video script introduces five bed stretches designed to alleviate morning aches and pains, especially for those aged 55 and above. It explains the physiological reasons behind morning stiffness, such as imbibition in the discs and muscle tightening from lack of movement. The exercises include hook-line rotation, single or double knee to chest, shoulder and upper back stretches, gentle thoracic rotation, and shoulder shrugs. Additionally, a safe technique for getting out of bed is provided to prevent back pain. The emphasis is on gentle movement and listening to one's body to avoid pain, with the motto 'Motion is lotion' to highlight the importance of movement for pain relief.

Takeaways

😴 Morning stiffness and pain can make you feel significantly older, but specific bed stretches can help alleviate this.
👍 Motion is lotion: Movement helps soothe pain. The right kind of motion before getting out of bed is crucial.
🛏️ Five specific stretches are recommended to perform in bed to help loosen up your body and reduce pain.
🔥 Hook-line rotation stretch is aimed at rotating the spine gently to ease into mobility without causing pain.
💪 Single or double knee-to-chest stretches are beneficial for the lower back and can help with conditions like stenosis.
🧘 Upper back and shoulder stretches enhance posture and breathing, improving overall comfort and reducing pain.
🛩 The importance of using tools like stretch straps for those with limitations like arthritis is highlighted for effective stretching.
💪️ Gentle rotation exercises for the upper back are essential for mobility and strengthening abdominal muscles.
🏃‍♂️ Techniques for getting out of bed properly to avoid aggravating back pain are crucial for those with a history of back issues.
👏 Feedback and engagement are encouraged, highlighting the community aspect and the value of shared experiences in managing pain.

Q & A

What is the main issue the video aims to address?
-The video addresses the issue of waking up feeling older and experiencing pain, particularly for individuals aged 55 and above, and provides five stretches to alleviate this pain and improve morning stiffness.
Why do we often feel stiffer after a night's sleep?
-Feeling stiffer after sleep is due to the body being in a non-weightbearing position for an extended period, which leads to tightening of muscles, tendons, and facet joints in the back. Additionally, the discs in the back absorb fluid during sleep, which can cause discomfort when moving upon waking.
What is the significance of the phrase 'Motion is lotion'?
-The phrase 'Motion is lotion' is a metaphor used by a physical therapist to emphasize that moving the body helps soothe pain, much like lotion would on the skin. It underscores the importance of gentle motion in reducing stiffness and discomfort.
What is the first exercise demonstrated in the video and what is its purpose?
-The first exercise is the hook-line rotation. It involves lying on your back, bending both knees, and rotating side to side. This exercise aims to gently mobilize the spine and alleviate lower back pain by encouraging movement in a comfortable range.
How can individuals with limited mobility modify the single knee to chest exercise?
-Individuals with limited mobility can use a towel, bed sheet, or a stretch strap to assist in bringing the knee towards the chest. This modification helps maintain the stretch without straining the individual's reach or causing discomfort.
What benefits can the shoulder and upper back stretch provide?
-The shoulder and upper back stretch is beneficial for improving posture and breathing. It helps to increase the range of motion in the shoulders and upper back, which can alleviate stiffness and contribute to a more relaxed and pain-free morning.
How does the video suggest getting out of bed to minimize back pain?
-The video suggests using a technique that involves rolling to the side while keeping the body aligned, like a log, and then using the arms to push up into a seated position. This method helps to avoid sudden movements that could cause or exacerbate back pain.
What is the importance of the final exercise focusing on the shoulders and scapula?
-The final exercise is crucial for enhancing shoulder mobility and reducing pain in the shoulder complex. It helps to create awareness of the movement of the shoulders and shoulder blades across the ribcage, which is often overlooked but essential for maintaining a pain-free range of motion.
What is imbibition in relation to the discs in the back?
-Imbibition is a natural process where fluid is absorbed into the discs in the back. This process is essential for keeping the discs healthy and maintaining their function, but it can contribute to discomfort when moving after waking up due to the increased fluid content in the discs.
How can the stretches in the video help individuals with a history of low back pain or hip replacement?
-The stretches can help by gently mobilizing the joints and muscles without causing undue stress. Individuals should focus on the exercises that feel comfortable and avoid those that cause pain, gradually increasing their range of motion and reducing stiffness over time.
What is the recommended approach for individuals with arthritic hands during the stretches?
-For individuals with arthritic hands, using a stretch strap can be beneficial. It allows them to perform the stretches without putting pressure on their hands, making it easier to grip and hold onto the strap for assistance during the exercises.

Outlines

00:00

😌 Morning Stiffness Relief Through Stretches

This paragraph introduces the problem of waking up feeling older than one's actual age due to stiffness and pain. It presents a solution in the form of five stretches that can be done in bed to alleviate this discomfort and start the day right. The discussion includes the science behind the body's response to lying down for eight hours, the concept of imbibition in the discs of the back, and the importance of warming up the body in the morning to prevent pain. The phrase 'Motion is lotion' is introduced as a key principle for pain management.

05:00

🧘 Stretches and Techniques for Bed and Morning Ritual

The second paragraph delves into the specifics of the first two stretches: hook-line rotation and single or double knee to chest. It explains the importance of these stretches for people with back issues and provides modifications for those who may have difficulty reaching their legs. The paragraph also introduces the use of a stretch strap for those with arthritic hands. Additionally, it covers the proper technique for getting out of bed to protect the back, emphasizing the importance of engaging the core muscles and maintaining spinal alignment.

10:02

🤸‍♂️ Upper Body Stretches and Safe Rising Techniques

This paragraph continues with the remaining stretches targeting the upper body, including the shoulders and upper back. It describes exercises for posture and breathing, such as reaching over the head and gentle rotation of the upper back. The paragraph also addresses the importance of proper breathing during these exercises. Lastly, it covers the final stretch focusing on the shoulders and scapula, and provides a technique for rising from bed that protects the back, especially for those with a history of back pain.

Mindmap

Keywords

💡Stretches

Stretches refer to elongating and expanding exercises that help to improve flexibility, reduce muscle tension, and alleviate pain. In the context of the video, stretches are recommended to be done in bed to help start the day with less discomfort and to prepare the body for movement. For example, the video introduces 'hook-line rotation' and 'single knee to chest' as specific stretches to be performed.

💡Pain Alleviation

Pain alleviation refers to the process of reducing or easing the sensation of discomfort or ache in the body. The video focuses on morning pain relief through a series of bed exercises, aiming to help individuals who wake up feeling older or experiencing pain. These exercises are designed to target common areas of discomfort and to improve overall morning well-being.

💡Discs

Discs, specifically intervertebral discs, are cushioning structures located between the vertebrae in the spine. They are crucial for shock absorption and flexibility of the spine. The video explains that during sleep, the discs undergo a process called imbibition, where fluid is drawn into them, causing them to expand. This can contribute to morning back pain, as the body needs to 'wake up' and prepare the discs for movement.

💡Imbibition

Imbibition is the process by which intervertebral discs absorb water, causing them to expand. This natural process helps maintain the health of the discs. However, imbibition can lead to discomfort upon waking, as the expanded discs are not immediately ready for movement, which can cause pain when the body starts to mobilize.

💡Motion is Lotion

The phrase 'Motion is Lotion' is a metaphor used by a physical therapist in the video to emphasize the importance of movement for pain relief. It suggests that moving the body, especially after a period of rest like sleep, is akin to applying lotion to the body, soothing stiffness and reducing pain. The video promotes this理念 as a key to starting the day with less discomfort.

💡Hook-Line Rotation

Hook-Line Rotation is a stretching exercise described in the video, designed to alleviate lower back pain. It involves lying on your back with both knees bent, feet flat on the ground, and then rotating the upper body side to side. This exercise aims to gently mobilize the spine and is particularly useful for individuals who experience stiffness or pain upon waking.

💡Single Knee to Chest

Single Knee to Chest is a stretching exercise that targets the lower back and hips. It involves lying on your back and bringing one knee towards the chest, holding it there for a few seconds, and then releasing. This stretch can help to loosen tight muscles and improve flexibility, which is beneficial for individuals who wake up with stiffness or discomfort in these areas.

💡Shoulder and Upper Back Stretches

Shoulder and Upper Back Stretches are exercises that focus on increasing flexibility and range of motion in the shoulder joints and upper back muscles. These stretches are important for maintaining good posture and facilitating ease of breathing. In the video, a specific stretch is demonstrated where one reaches up and over the head, arching the back slightly, which can help to alleviate stiffness and promote relaxation in the upper body.

💡Thoracic Spine

The thoracic spine is the middle section of the spine, located between the cervical (neck) and lumbar (lower back) regions. It is characterized by its natural kyphosis, or inward curve. The video emphasizes the importance of gentle rotation exercises for this area to enhance mobility and reduce stiffness, which is particularly beneficial for individuals who may experience discomfort or limited movement in the upper back.

💡Scapula Movement

Scapula Movement refers to the motion of the shoulder blades across the ribcage, which is crucial for proper shoulder function and posture. The video highlights the significance of exercises that focus on scapular movement to reduce shoulder pain and improve overall upper body mobility. Understanding and practicing these movements can lead to more efficient and pain-free shoulder use.

💡Getting Out of Bed

Getting Out of Bed refers to the technique of rising from a lying position to a standing position in a way that minimizes strain on the back. The video provides a specific method involving rolling to the side while keeping the body aligned, and then pushing up to a seated position using the arms and elbows. This technique is particularly useful for individuals with a history of back pain to prevent further discomfort or injury.

Highlights

The video introduces five stretches that can be done in bed to help alleviate morning pain and start the day right.

The experience of feeling older than one's actual age is common, especially in individuals above 55 years.

Lying down for extended periods can cause muscles and joints to tighten up, contributing to morning pain.

The discs in the back absorb fluid overnight, a process called imbibition, which can cause discomfort when moving upon waking.

A quick warmup routine in bed can help prepare the body for movement and reduce pain.

The phrase 'Motion is lotion' is used by a physical therapist to emphasize the importance of movement in pain management.

The first exercise, hook-line rotation, involves rotating the body side to side from a lying position with bent knees.

The single knee to chest and double knee to chest exercises can help with lower back pain and stiffness.

For those with limited mobility, using a towel or stretch strap can assist in performing the knee to chest stretch.

The shoulder and upper back stretch can improve posture and breathing by reaching up and over the head.

Breathing correctly in sync with movement can enhance relaxation and the effectiveness of the exercise.

The upper back and thoracic spine can be stretched by lifting the upper body and rotating gently.

Strengthening abdominal muscles through rotation exercises can provide benefits beyond just stretching.

The final exercise focuses on moving the shoulders and scapula to improve posture, breathing, and reduce pain.

A proper technique for getting out of bed can protect the back and prevent pain, especially for those with a history of back issues.

Engaging the core muscles while rolling out of bed can help maintain proper spinal alignment and prevent injury.

The video provides practical advice for viewers to share their preferred exercises in the comments for community benefit.

Transcripts

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Takeaways

Q & A

What is the main issue the video aims to address?

Why do we often feel stiffer after a night's sleep?

What is the significance of the phrase 'Motion is lotion'?

What is the first exercise demonstrated in the video and what is its purpose?

How can individuals with limited mobility modify the single knee to chest exercise?

What benefits can the shoulder and upper back stretch provide?

How does the video suggest getting out of bed to minimize back pain?

What is the importance of the final exercise focusing on the shoulders and scapula?

What is imbibition in relation to the discs in the back?

How can the stretches in the video help individuals with a history of low back pain or hip replacement?

What is the recommended approach for individuals with arthritic hands during the stretches?