Acute Low Back Pain - Muscle Spasm Release Routine | Tim Keeley | Physio REHAB

#backpain #lowbackpain #lumbarspine

This is routine of mobility exercises works so well with patients who have 'episodes' of back pain from a recurrent strain or disc injury that give them a locked up lower back feeling, with sharp or intense pain on movement. During these muscle spasm or guarding episodes it's hard to the rehab and mobility work to help the problem.

So I find this great little routine is ideal in the acute stages of back pain to then enable you to then do the lower back stretches to improve mobility and then core work. Very good to start the day with if you are locked up and in pain.

1️⃣ Pelvic Tilts
2️⃣ Controlled Rotations
3️⃣ Pelvic Rocks
4️⃣ Back Block Traction

Physio Fitness | Physio Rehab

[TobleroneABS]

Got locked up in the bathroom while having a shower. Had to crawl out screaming till I reached the bed while my hubby helped me up on the bed and dressed me. It is the worst pain ever. I get this every couple of months but this time was the worst. Just found your videos. Thank you.

[Ka-hsyc]

I was in acute pain with back in locked state, tried these exercises today, pain is down by 50% just after doing these 2-3 times (had excruciating pain and yet did these exercises really carefully) the progress is remarkable and my mood is so much better! Thank you so much, you literally saved me from almost a week of agonizing pain and very limited mobility!

[tarajones]

You just saved me a trip to the ER! Thank you so much! That was some of the worst pain I've ever experienced.

[Paradine.]

I realized I'm old now. I sneezed funny and locked up. 4 days I've been struggling. The bed hip rockers worked like a charm. Thanks friend.

[pixelkat]

Someday I would love to see videos like this with the person doing these stretches and moves in pain, and actually suffering from a low back spasm. It would interesting to see if they can do them and if they help at all.

[boobooboogoo]

This video has the best explanation of how to perform the posterior pelvic tilt

[aleasha]

This is gold! Serial back spasmee here and I’ve never had relief like this from exercises 🙏🏽

[saeedakhan]

Thankyou so much I am suffering from too much pain due to muscle spasm in my lower back ...watching from Pakistan

[samadesam]

I’m literally lying here unable to move after I tweaked my back this morning, an old injury… cannot thank you enough for this!!! Almost in tears, thank you so SO much for your help 🙌🏼🙌🏼🙌🏼

[Mojohead]

I am so incredibly grateful to these PT guys who kindly educate us FOC. Lower pack pain management is a massive learning curve and everything from treatment to exercises have helped no end

[jenniferangela]

Thank you! I had this problem start with tingling on the top of my right foot. Suffered for many years, even went to PT to treat some neck and jaw issues from this problem. One day of doing this routine 3x per day and I have much relief! I can feel my middle toe again! And my jaw and neck released too. Tim is the most helpful rehab channel on YouTube!

[washout]

Thanks so much for this. I had massively painful spasms three days ago and only now can stand up. It has been terrifying but these exercises have given me some confidence. Hoping to continue to improve.

[tracymariefenton]

I ha e had muscle spasm in the lower ba k foe over 15 months, had scans etc and ridiculous medication offered to help which I refused. I have just done these and the sitting hip rock has released my pain I am so happy, thankyou so much and God bless you for your heart to share this x

[artemchinakov]

I’ve recently got terrible spasm at my lower back after a golf game. To make it worse, I had to travel by plane in the next few days - 4 flights 4 hours each a which made it worse. I literally couldn’t have walked normally before I stated doing exercises. I met a chiropractor in Abu-Dhabi (happy to share his contacts if anyone is interested), and he gave me a routine that brought me back to life. It was all about mobilizing my lower back and putting spine back into right position.

The routine consisted of the following exercises:
- cat-cow transitions as a warm-up
- bow pose (the key)
- baby pose to cobra pose transitions
- hanging on a bar of a door with pelvis rotation
- hanging on one arm

This specific routine helped to get rid out of pain at the first stage. Sometimes it was helping me after 1-2 repetitions. If it did not, I would just continue the exercises and the pain would go eventually (sometimes I did 5-6 rounds of the exercise). The are several hints in the exercises:
- while doing the cat-cow, it's important to involve your buttocks when your back is up and to let your spine hand on your shoulders when the back is down.
- while doing the bow, I would have hold up for 5-10 sec, rest for 3-5 sec and repeat. It is very important to really pull your arms involving your hips (the front part) and keep your knees close to each other. As I understood, this specific exercise is all about putting your spine back in the right position, so it worth focusing on it.
- while in cobra, keep shoulders down so that you almost pull your spine up. while in baby pose, try hanging your spine by keeping your hands relatively far in front.

[iliciano]

This channel is amazing! Thank you sir for all of your free help.

[nancysmith]

I have returned to this several times for back spasms, so simple but brought relief !!!

[andyirons]

Thanks mate....been suffering with a locked lower back since 2023 ticked over....I'm at the acute pain even get into my rehab or thing will just not go exercises you recommended are def. helping me....subbed

[slohivid]

I’m commending you on a fantastic well thought out straight to the point video and am especially appreciative of the fact that you repeatedly said “try” “it might help might not” etc etc. So many videos claim 100% guarantee and this is never the case. Each and every BODY is different and what method works for one person does not always work for another. Thank you for being practical and realistic.
I’m doing your exercises and there is a bit of relief but it keeps getting worse again after doing a small household chore. My pain is beyond 10 out of 10 before doing your exercises and after it is about an 8 or 7 but at least it’s something positive. Thank you again.

UPDATE: The period of relief between pain episodes widened as time went on. From the first time doing the exercises was about 5 mins and then 15 mins, 1/2 hr. Incorporating breathing and repeating the exercises ALOT meant I could go through this experience without any OTC pain meds which is a first and great. At times it was VERY tempting to down some sort of pain killer but I resisted and with the help of plenty of ZERO Water, rest and the exercises in this video, my recovery was literally more than halved or normally 10-14 days of excruciating pain down to about 5-6 days with the discomfort significantly lessened over the days immediately after implementing the exercises. Thank you again. These are now part of my daily routine especially upon first waking up.

NB: This was MY personal experience that I’m sharing. Hope it helps others.

[teresavalenza]

Thank you so much for this. I’m in so much pain and don’t really know what to do. I can barely get through the first three exercises, but hoping this will help over time. 🙏

[michellesweeting]

I tried this posterior tilt and it literally worked immediately!!! He explains very well too. Amazing!!!