LSM Clinic wants to help people with aches and pains feel and move better in their day to day life and while enjoying the activities they love. In their RU-vid channel, Katherine shares simple tips for self care and info about how the body works because the more you know your body, the easier it is to stay pain-free.
If you'd like to visit us in person, we have three convenient locations in London (Angel, Leyton, and Walthamstow) or you can visit our website to see written versions of most of these videos. We're also offering online sessions with assessments, stretching and self-massage techniques to address niggling aches or pains you might have.
Subscribe to our channel to be notified of each video we post, and feel free to leave a comment with any questions or aches or pains you have.
Thank you for this information, I am going to start a job in a week whete I'll be standing for about 7 hours and I don't want yo be in pain or keep taking ibuprofen. ❤
Thanks, sounds it would work. I noticed cycling is not doing much for the glutes. Squeezing does, so I think what you proposed will work. Very interesting idea.
I want to work with you on your Channel & Videos growth. If you give me a chance. I think I would be able to grow your channel & video. I will wait for your valuable reply.
I feel like someone stuck a stick in my left side, it is completely blocked and when i walk i can complete a full stretched step, my left step is shorter than the right. Driving me crazy,
Thank you for the validation. I just started realizing this over the past year and as I did what you are describing the lower back pain has gone away. I started really feeling the subtleties in my body after beginning Physical Therapy and Myofascial work.
I see a chiropractor because my hip joint wasn't set right when I broke my femur. So, I'm still trying to undo years of not correcting it. thank you for the info.
i like where why do can ,do an action. but, i love Somarics , too, then ilistening to your tips,too, Somatics are dai.y movements, never do i feel worse doing, them because they. it does get me out of pain, by helping my body to ease the tensions i give it, they are helping my body to relieve pain and of coutse hopefully heal it right now my ribs are very sore from a fall while i was hiking. i was having a spasm/ tension on my left side rib area,n when I fell i hurt my right.
i was leaving a question comment and get to finish it do you know how i can find it..s because you were on automatic and i could finish it, it was about pain ?
That was a very good explanation and I am going to bed now but will be back on this video tomorrow and will go to your other highlighted vids. Thanks so much, I think you were really hitting on some of my main problems. Blessings, p
Thank you for making this video! Im a 16 year old that has really bad back aches whenever i stand for more than five minutes. So. It makes working my job terrible. I've always had really bad back pain and i just want my back to feel good again!
Great explanation, makes total sense. And come to think of it, for me personally the lower back feels the worst after cycling. Cycling makes tight hip flexors even tighter hence more discomfort from the lower back. Thank you!
This only started happening to me after knee surgery. Now, my lower back bothers me more than the knee, but only when I walk more than a few blocks and when I'm standing. I do sit quite a bit due to my job, though.
Mild calisthenics and stretching right after you wake up after peeing because you are the most relaxed after sleeping along with L-Methionine (converts naturally in the liver to what your body needs - SAM-e) for joint health. Black cherry juice gets rid of gout which is a majority of joint problems.
Hi Priscilla, thanks for your question. I'm afraid I can't answer that one as it's not one that has presented in our clinic very often, if ever (the swelling, specifically) - I'd definitely recommend getting your back checked to make sure there aren't any spine or disc issues happening. I'd also say the potential reasons depend very much on what the swelling is like and where it's occuring, whether there's pain or no pain with it, etc. Hope you're able to get some answers soon!
I have developed quite a lot of issues with my back. It started a number of years ago which I noticed when I was gardening. I was re-potting an apple tree and a blackberry bush (the blackberry bush died). I thought then that it was down to me being inactive as I wasn't very active at the time, but the back pain seemed to get worse when we had to buy a new mattress - the new mattress is probably about ready to be replaced because it's worn out now. Last October, I had a fall and fell right on my tail bone, which caused a lot of pain for about a month, but my back has never been that great since then and I think the fall has caused damage, or made worse what was already there. The spine makes a grating noise sometimes when I bend it - (usually when I'm taking the lead off the dog, for instance) and I experience pain while walking and standing up - I'm not doing anything strenuous and I find that I don't walk as much as I used to with my dog - I either have to miss walks, or shorten them. Damp weather and cold temperatures seem to make the pain worse. I do also have problems with my knee, especially my left one, which I think is arthritic. (I suspect that my back might be, as well, given the grating noise that comes from there sometimes.) Are there any videos on here that might help me reduce the pain in my back? I have self-referred to the NHS services but that was a month ago now and I've not heard anything.
I'm so sorry to hear about the pain you're experiencing. I see you said you self-referred to NHS services. Have you gone in to an appointment with your GP so he could make a referral for you to get a scan or be seen by a specialist? Your GP may be able to assess you and if they feel your symptoms warrant it may be able to push the scan/consultation forward a bit, depending on where in the UK you live and how overwhelmed the services are there. I can't give personalised advice to you without having seen you and knowing more about your individual situation, and given the pain you're in I'd definitely recommend checking with your healthcare provider / GP / consultant before starting any new exercises. However, for lower back pain in general we find that lower ab activation and glute activation can be very helpful in supporting lower back pain. The lower abdominal activation video is in the pinned comment above, and you can see the glute activation playlist in our playlist section of our channel. The most important thing is to only try the activations as long as they're pain-free - the effort should be low, like 10%, and should feel like they're supportive, not making anything worse. You may also want to check the NHS' website about lower back pain to check/be aware of any specific symptoms that may need more urgent care, in case anything changes in your back and it gets worse. I hope you're able to see your GP and get a referral soon!
Can't walk or stand more than 5 minutes, then the debilitating & crippling pain sets in. Due to spinal stenosis, separated vertebrae, disc degeneration & sciatica. It's awful to live with. 😔☹
I'm 89 years old now but my back has been hurting since late 60s and '70s and now in my '80s it's unbearable I have degenerative spine the last two columns of my Spina Lane flat and crumbling now as I speak I guess the more years it Go the worst my back hurts all they can do for me now is give me pain pills and I'm too old to get back surgery I wouldn't want that anyway I'd end up with a wheelchair before I need it I'm in one anyway off and on but I do use a walker
We are designed to walk on two legs! We have a few distinct differences in our skeleton and pelvis compared to apes that support us walking upright - Daniel Lieberman talks about it in the Story of the Human Body. I believe that our pelvis being at an angle vs flat, and us having more lumbar vertebra than apes, mean we're designed for walking on two feet (paraphrasing as it's been a couple years since I read his book but I definitely recommend it).
i stand at food shows and the low back and foot pain after standing on concrete for possibly 10 hours is excruciating...we have learned to suck and tuck..plus i bought a back brace and do lots of stretching exercises.. it's still an immense challenge but this is good info...thanks for sharing this vid
That sounds tough! I hope stretching the hip flexors can make the ab activation easier - have you seen the stretching series we have on ways to stretch more effectively? Thanks for taking the time to leave a kind comment it is so appreciated!
Thank you so much for enlightening me on how to ease the lower back & shoulder pain I’m experiencing. I will start doing the VERY simple exercises straight away! In my job I’m walking around 7-9 miles per 6 hour shift with constant bending & lifting. But I’ve found (strangely enough) that when I’m off or on a week break that even being stood at a sink washing pots will give me very uncomfortable back pain. You are a professional & know your job so I would not question whether the exercises will work because I know they will. I will also pass on these tips to my colleagues. Now…….I’ll move on to your Glutes video!
Thanks so much for your comment! I definitely hope they will help. I will say that #1 is to listen to your body - try the exercises (unless you have specific medical conditions that mean you may want to clear it with your own healthcare practitioner first, who knows your situation). These exercises help all our clients with their lower back pain, but there's always the possibility of a structural issue underneath or something unusual. As long as you can do them pain-free, and listen to your body, they should be helpful - but I always tell my clients that you're the authority on your body so if it doesn't feel right, listen to that feeling rather than me. That said, I'd love to know how you get on with the exercises and really appreciate you sharing this video. Good luck!
Hi Dawn! The ab activation you can try to do regularly whenever you're standing for long periods of time or walking. Start with doing it for 30-60 seconds (it should be gentle, like 10% activation so not too strenuous/too much effort) a few times a day, and then slowly extend how long you can do it for. Hip flexor stretch you can do once a day and hold for 10-30 seconds - make sure it's very gentle, as over-stretching can make the muscle tighter and end up making it worse. Piriformis stretch you can do once a day when you're sitting at your desk, especially if you notice your back is bothering you, or every other day - again, holding for about 30 seconds. Child's pose I like to do at the end of the day, before bed as I find it very relaxing. That you can hold for 5-10 minutes, as long it feels gentle, supportive and comfortable. Child's post I'd recommend every other day or a couple times a week, as a long-hold stretch has long-lasting benefit (but it's unlikely to damage anything if you do it every day, as long as it's gentle). If you can check how you feel before and after you do the exercise, you can start to figure out which is most helpful for you, and start to get a feel for when you should do each one. I talk more about this in the video about rehab/exercise programmes in general: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-JWUSOXSHhvI.html Sorry this is a long reply but I wanted to give you a thorough answer - and it's a great question!
My spine is bad I’m on Tramadol twice a day if I don’t take them I can’t walk far my poor husband that doesn’t have walking problems has to put up with me having to sit down I don’t want to depend on a scooter because this defeats the object of some exercise I tried what you said holding with my hands the lower abdomen it makes it easier then when I let go the discomfort came back but I can’t do this outside looking strange is there something I could wear to hold the abdomen thanks
So sorry to hear you're in so much pain. Have you seen the abdominal activation video that I included in the pinned comment? Of course, it's important to prioritise the advice from your medical practitioner as they're familiar with your specific situation, but hopefully gently working on the lower abs can help make it easier so you don't have to hold your stomach. You may also want to check this with your care provider to make sure it's appropriate for you given the amount of pain you're in. I hope you can find some relief soon!
Same here, plus I have what’s called a transitional lumbar vertebrae, aka an extra vertebrae. It’s like having too many teeth in your mouth, but in your lower back…not enough space. And yes, you spelled spondylolysthesis right 👏 Good luck to you.
Most American videos are like their books - they write what they need to write in two chapters - the rest of the book is repetition. Videos are the same. 2 minutes made into 8, or even 10 minutes.
Explanations are good, however visuals are better. Consider using the drawing of a skeleton and a pointer that shows the areas you are discussing so that the rest of us can relate to what you are talking about. Thank you.
More links! Since this video is turning out to be seen by a lot of people, I wanted to share more resources to help if you're not sure about how to stretch or activate your abs after watching the video: Also if you prefer shorter videos, I'm also on instagram and do a lot of reels on self-care that are only 90 seconds. Our RU-vid is more for more detailed explanations for people to like those details, and Instagram is shorter overviews for people who don't - on IG we're @lsmclinicuk Stretching Series - explains how to stretch effectively: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-v3woqHHuYVM.html What is muscle activation: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-v03HgWeuqiw.html 4 tips for taking care of your lower back: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-_1ciXW3hnSs.html 4 tips for taking care of your mid back: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ETipDH9QOYA.html Lower abdominal activation: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-DCo9mvuxs2Q.html
Is it obesity and lack of exercise? Because I'm out of shape, I live a relatively sedentary lifestyle. I also have a massive pot belly? Will that do it? I noticed when I stretch it helps.
I am in excruciating pain all day and every day. My PT has given me a stretchy band and told me to use that to do leg exercises. It makes the pain worse, but she insists it’s caused by weakness in my legs. I struggle to stand long enough to make a sandwich without having a break
Hi Molly, I'm so sorry to hear that. While I can't comment on specific advice you've been given as I don't know the full background of your situation, I wonder if you might want to check out our activation series that talks about glute and abdominal activation? I generally say if you try anything that I've shared, that it should be completely pain free and if you have specific medical conditions to check with a healthcare practitioner who knows your situation before trying any new exercises, and I hope that gentle ab and glute activation wouldn't be painful but might start to help. I hope you can get some help re pain management or something that helps your symptoms soon!
Thanks for doing this video. Just sharing my experience. I felt frustrated. It was very very technical and went into details about muscles that I could not at all imagine and the examples did not help. If you would maybe take it in two minutes and said your back hurts because you need to squeeze your abdominals and squeeze your other muscles that would’ve been worth my time.
yes. most of the video she was saying I might make a video on that to explain what I am not saying in this video which is what I said I would explain. But to be fair, I did stay to the end and will hold in the lower abdominal muscles (if I can find them) whenever I stand up or walk.😋
Hi Jan, so sorry to hear you're frustrated by the video and thank you for sharing your experience. You're right, the videos I share do tend to be quite technical as usually our clients like to have a thorough understanding of what's going on and how things relate to each other, and I totally get that approach isn't for everyone. To give you a TL:DR - the most common reason we see people's back hurting after standing for a long time is that their hip flexor (specifically psoas) is tight. In the video I explain where it attaches so people can understand it's all along the front of the spin in the lower back. So #1 is to gently stretch that, and I believe I shared a way to release that while standing up. #2 is that the lower abs aren't supporting the torso, so the second thing to do is focus on activating the lower abdominals. If you just strengthen or activate the lower abdominals but don't release the psoas (hip flexor), then you're just fighting tension with tension and you'll likely still have the problem. Of course, there is always the possibility that there are structural issues as well, which is why I say this is just the most common thing we see at the clinic! We also have a series on activating muscles including the lower abdominals - I can share the link with you if you like, but also understand if the style of my videos doesn't mesh with how you like to process information. But hopefully that description helps a bit and you can do some gentle release to the hip flexors.
Hi Siobhan, have you seen the activation series including the video about activating your lower abdominals and glutes? That is another video I did. But for if you have pain standing for long periods of time, the number one reason we see is tight hip flexors (specifically, the psoas) and the #2 reason is the lower abs. I believe I described a standing hip flexor stretch you can do in the video?