Welcome to Urban Body Physiotherapy - The Over-Fifties Physiotherapy Specialists! We are the leading specialists in helping people aged 50+ stay healthy, mobile and active whilst doing the things they love. Founded by Phil Evans, owner of the West Midlands's leading private physiotherapy clinic, and is an expert columnist and trusted panelist for industry seminars, radio shows, and interviewed by major publications including the BBC, the Guardian and the Times. Helped 1000's of pain sufferers across the UK avoid a lifetime of pills, injections, and surgery, and allowed them to enjoy a pain-free, active lifestyle. Browse our videos for tips on reducing pain, improving strength and guidance on getting back to the things you love. Phil has a special interest in lower back problems and sciatica, so expect lots of videos on both of these topics - plus much more!
Did you enjoy the video? COMMENT your experience below and be sure to check out the link to reduce your aches and pains ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow
Did you enjoy the video? COMMENT your experience below and be sure to check out the link to reduce your aches and pains ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow
Did you enjoy the video? COMMENT your experience below and be sure to check out the link to reduce your aches and pains ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow
Did you enjoy the video? COMMENT your experience below and be sure to check out the link to reduce your aches and pains ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow
In this side position the knees are nearly in a 90° position. Critics of this side position say, that people are sleeping again in a position like they sit 8 hours at their office, which means, the hip flexors are not stretched during the sleep ( like when you sleep on your back), but they are in a shortened position for many hours. So the hip flexors are shortened while sitting 8 hours in your office, and while you are sleeping again for another 8 hours. Would it be better to sleep on the side, but with the legs more straight ? It is possible to get used to more straight legs, every few days stretch the legs a few inches more out, until they are nearly straight.
Thank you for your comment! You make a great point about the position of the knees in the side-sleeping position. While it's true that the knees may be at a 90-degree angle when sleeping on your side, the position of the hips is different from sitting for long periods. When we're sitting, our hips are also at 90 degrees, which can contribute to tight hip flexors over time. However, when we're sleeping on our side, the hips are generally not in the same flexed position as when sitting, reducing the stress on the hip flexors. That being said, if you're concerned about hip flexor tightness, gradually adjusting to sleeping with your legs more straight could be beneficial. As you suggested, stretching the legs out over time might help lengthen the hip flexors and contribute to better overall flexibility. As always, it's important to listen to your body and find a sleeping position that is comfortable and supportive for you.
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Straigt leg raising exercise will strengthen pelvic flexors and abdominal wall (front) muscles. Should they be tried or they will worson the back pain??
If you have back pain I wouldn't start with a straight leg raise as this is a tough exercise and may make it worse. Check out my back pain relief video ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-o_ZEzcRsaQk.html for an idea of where to start. I would also get yourself checked out by a healthcare professional
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The first movement crunching is not good a movement to do at all I agree. Double knee fold and toe taps much better but I can I have your opinion. I won't teach my clients an imprint in the spine I work them in neutral pelvis if possible? Matt the pilates teacher
Hi Matt. Agreed, a neutral spine is the optimal position. I did consider mentioning it, but it's pretty difficult to explain on a video. I find that if people start with an imprint, they often can't hold it fully, so they shift into a neutral position
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My hips and lower back are giving me trouble so I wrote down these exercises. I noticed that on exercises 2 and 3 you didn't say to switch legs, doing the exercise on both sides. Was this intentional--only one side is needed?
@urbanbodyphysio Thanks! I actually took notes on the hip video first and it led me to the lower back. I'm sure all my pain is connected. I'm hoping these exercises help. I have too much to do to be limited by pain!😅
I have a question, I have a far lateral disc bulge L4/L5 left protrusion causing stenosis. The sciatica relives immensly when I sit down, and the pain calms down. In a seated position, I hinge forward streching, reaching forward to decompress. It feels amazing. Am I doing the right exercise? I'm confused. I have a bulge, but bending slightly forward helps the pain...can you help me understand, thx.
If you're finding relief by bending forward, it does sound like you might have spinal stenosis. Keep doing that exercise, as it's clearly helping. It's tough to pinpoint exactly what's going on without proper examination, but sciatica can sometimes result from acquired spinal stenosis. This is a condition where the spinal canal narrows due to underlying issues like degenerative disc disease or a herniated disc, and it can be due to trauma. The stenosis I am describing in the video is primary spinal stenosis, which is relatively common due to degenerative spinal changes that narrow the space. I would definitely recommend getting checked out by a healthcare specialist to make sure you are doing everything correctly
I would start by hugging your knee whilst lying on your back and gradually progress to the sitting stretch. Make sure you listen to your pain and don't push into it
Thank you so much, BUT this is very confusing. Many people are saying the major muscular imbalance is generally caused by WEAK GLUTES. So, most of our thigh muscles are strong enough and we need to strengthen the glutes to bring things into balance. You do have glute exercises here but you're also advocating increasing hip flexor strength. WISH I KNEW if i need glutes only or hip flexor strength increase also. My hip flexors ARE very strong so I think I'll skip extra conditioning there until the time that i finally get my (flat weak) ass strengthened. I HOPE I AM right!!
Great question. Everyone is individual so this video is to show people how to strengthen the key areas as most people are generally weak. If you find the hip flexor exercises easy, and glutes hard, then definitely continue to mainly strengthen your glutes but don't neglect your hip flexors completely.
I’m a keen runner, since my teens, I’m 67 and have run 11 marathons and dozens of halves and 10k’s, I run the park run regularly, no problems, in fact I lost over a stone in weight through changing my poor diet and my times were getting faster. I ran a 10k in July last year and set one of my best time…but…in September last year I was out on a training run with my running club and after a mile or so came to a grinding halt with severe back pain. I gave it a week and went out again, same thing. I went to a sports physio because it got so bad I was limping, could hardly walk, it did improve, but I still can’t run. One thing the PT did ask me to do was to get an x ray of my hip which I did, the result? I got a one line text from my GP saying I had “severe wear and tear in my left hip”, the PT did actually say that he’d seen the studies that suggested there is no correlation between osteoarthritis and any pain etc and that if the pain was bearable to continue running as it would not cause anymore damage..unfortunately I’m still suffering pain in the front thigh and rear buttock and initial pain on standing which is only relieved by regular pain relief medication…🤔
Thank you for sharing your running journey. I admire your determination to stay active despite setbacks. Keep trying to strengthen your hips to offload the pressure and return gradually as your pain allows. Wishing you a speedy recovery and a return to the runs soon
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Thank you Sir! I enjoyed following along I could definitely fell it! I don't want OA to take hold on me. I want to take a hold of it! I will move forward with doing them to help me.
@@urbanbodyphysio You're most welcome, Sir! I am working on keeping myself from getting tight and stiff. I bookmarked your video to help me, and it surely helps.
Did you enjoy the video? COMMENT your experience below and be sure to check out the link to reduce your aches and pains ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow
Did you enjoy the video? COMMENT your experience below and be sure to check out the link to reduce your aches and pains ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow
Did you enjoy the video? COMMENT your experience below and be sure to check out the link to reduce your aches and pains ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow
hmmm. cushioned trainers you definitely can go wrong with. When i started my first attempt of running at fortysomething i did it the established way. Go to a good running shoe shop, get a gait analysis, get them to reccomend a cushined running shoe. The result was reoccuring knee pain even with low volume (3 times 4km a week) Doctors no help, end of Running. I am 52 now and got back 2 years ago on minimalistic shoes, based on the reccomendation of a frient who runs ultras in it. No kneepain anymore. i run only twice a week (recovery is also key) usually 10, sometimes 15-20 km and it has become a joy. It did take a while though.
Thanks for sharing your story! It's super interesting to hear how you found your perfect fit with minimalist shoes, especially after a bit of a rocky start. It just goes to show that what works for one runner might not work for another, and it's all about listening to your own body. You're spot on about recovery being key, too. It's cool to hear you're enjoying your runs more these days - that's what it's all about, right? It's worth mentioning, though, that a lot of elite runners do tend to lean towards cushioned shoes. But hey, that's the beauty of running - there's room for all kinds of preferences and approaches. Your success with minimalist shoes is a great reminder for the rest of us to keep an open mind and find what brings us joy and keeps us pain-free on the run. Here's to many more happy kilometers for you!
Hey @janjordan8628 congratulations on getting back to running! Definitely great to hear someone running and enjoying it. Thankfully with science and innovation there has been real progress in being able to offer a recommendation to those who do not have access to or cannot afford to have their gait analysis performed, they may then also find it harder to find an analyst who can perform an effective one. Just as one of my client's mentioned today, however to caveat their comments it's important to remember n=1 isn't appropriate. In an ideal world everyone could have a personalised approach but I appreciate that's just not possible. In perfect circumstances with great biomechanics i would certainly have people running in minimalist shoes depending on the type of run, I agree and it's great to see you managing such distances on your runs without pain. No pain and enjoyment means success. Get that strength work in there and effective recovery strategies and people have a well-rounded approach to running. Thanks for sharing your journey Jan!
Did you enjoy the video? COMMENT your experience below and be sure to check out the link to reduce your aches and pains ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow
Did you try the exercises in this video? Which one was your favourite (it's the thoracic extension for me)? COMMENT your experience below and be sure to check out the link to reduce your aches and stiffness ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow 🙏🏼
Did you try the exercises in this video? Which one was your favourite (it's the Sit to stand squats for me)? COMMENT your experience below and be sure to check out the link to reduce your arthritic pain ru-vid.com/show-UCwOdaUYIXsopEEo_DK1Q9ow Hope you feel better! 🙏🏼
