Dr. Neil King: Hi, we are back. I am Dr. Neil King, founder of King Chiropractic. We are wiping out low back pain and as a matter of fact, we are going to wiping out this video series in just a minute because this is the last clip that's going to change your life living without low back pain and here is how you are going to do it. The first exercise is very subtle. It's just like we started with the last clip, I am going to flatten the pelvis out by dialing the clock. I am going to lift this and then what I am going to do is I am going to straighten one leg, I am going to hold it for about 3-5 seconds, I am going to relax it and I am going to straighten the other leg, that's it. I am going to do that five times on each side.
Now you will notice you are alternating side to side. This stretches the hamstrings, the muscles that you are all familiar with across the low back region, that pelvis region and also into the upper part of the lower leg. So that stretches that safely for people that have been experiencing low back pain. A quick review - you are going to flatten, elevate, straighten that leg 3-5 seconds, straighten the leg 3-5 seconds.
Two more quick exercises that are going to be designed for you to stretch your back after doing all these stabilization exercises. People forget how important it is to keep their back stretched. It seems like most people do a stretching program or they do a strengthening program. This incorporates both and here is how you are going to do it. You are going to gently flatten that low back and you are going to let your knees fall to the side and you want to leave it there for about 15-20 seconds and then you are going to come back to neutral and then you are going to go 15-20 seconds the opposite way and you are going to come back to neutral. People do this wrong by rushing. They throw their knees to one side they throw their knees to the other side. Please don't do that. Do 15-20 seconds one way, nice and slow and subtle, come back to neutral and then go the other way 15-20 seconds five times each way.
The advanced version of that is this - I call this a figure four stretch. You are actually going to take your ankle oriented on to the opposite knee in this fashion and then all you are going to do is just let your knees go over, just like you did last time. You leave it there for 15-20 seconds, come back and then go the other way 15-20 seconds and come back. I will tell you this is a terrific hip and hamstring and low back exercise that is frankly, not fully appreciated. So 15-20 seconds each way, five times each way. That's going to wrap up wiping out low back pain. There are lots of reasons that people experience low back pain, but I can tell you one thing, by doing these exercises consistently, you are going to find that you are able to do things more productively. You are going to feel better. You are going to look better and you are going to be out there enjoying life instead of nursing a low back problem. Thanks for joining me. Talk to you soon.