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Lower Back Pain Episode 4: Exercises

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As stated in yesterday’s episode by Dr. Del Real, the exercises he has given me to do on a daily basis are SPECIFIC to my condition. Based on his assessment of my condition these exercises I am about to show you are geared towards my pain issues. Everyone’s condition is different so I don’t want you to feel that these exercises will or will not help you. REMEMBER, I thought what I was doing was helping me YET, it was aggravating my condition causing me more pain. It is important to know your EXACT triggers of pain and what will help the pain and /or what will provoke it.

Having said that, I want you to know that by NO MEANS am I saying that these exercises are good for anyone/everyone and if you should perform them I cannot guarantee they will or will not help you. I just want to share what I have learned and show you how s few simple exercises can alleviate lower back pain.

I can seriously do these exercises right in my home with the help of basically my floor and a folding chair.

Originally we started with a simple breathing exercise. This is where the brain work had to come in. We are so used to breathing from our chest that I had to relearn how to breathe through my abdomen. This type of breathing increases the pressure to support my spine. This is something that should be done without thought yet, it was more difficult than I actually thought it would be. I mean seriously, it’s just breathing. RIGHT?! Yeah, then ad a resistance band around your legs and put a little pressure on your glutes. Give that one a try, check it out in my little video.

If you remember Dr. Del Real talking about one of my exercises being a spine loading extension, pretty much like upward dog. In the beginning I was doing a few sets repetitively just from the floor. From the floor, I graduated to lifting myself higher on yoga blocks. For some, this may be a painful position but for my condition, it was WONDERFUL for relieving the pain.

Remember, I was restricting and even eliminating what was causing me pain, which was any type of flexion loading movement. No toe touching for me. I was doing exactly what I needed to do to help myself and my SPINE!


As time went on we were able to centralize the pain and then I got to “graduate” and reintroduce my flexing. I say as time went on because I actually thought I would progress faster. The time lapse was basically about 3 months. On month 4, we introduce flexion, with minimal pain. As a few weeks passes, the flexion pain had decreased and my daily pain is about 1-2 out of 10, with 10 being a LOT of pain. I’d say that’s pretty good for just using a chair and the floor as therapy.

It all came down to me knowing the PROPER exercises for my condition and thankfully, I found the right doctor to help.

Now, as Dr. Del Real said in Episode 3, I am at the end of the recovery stage and slowly moving in to the preventative stage. this is where I will learn some serious core strengthening exercises to stabilize my core to prevent ay further issues. I am nervously excited to start this phase. Excited because I know I will have learned so much more than I ever knew about my spine and nervous because I know I will be doing some challenging exercises that may just kill me..kidding!! I know it won’t kill me because what doesn’t kill you makes you stronger and I KNOW for sure that’s where I want to be by the end of this all.

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Hey there, I'm Melanie. I help women DITCH THE DIET MENTALITY and reclaim their health through mindful eating, hormone balancing, stress management, and digestive healing.

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