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

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.

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!

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.

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

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 🙌🏼🙌🏼🙌🏼

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

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

This is amazing! No other excercises were working for me, thank you so much!

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

Thank you so much for sharing this video. This has helped me deal with my back spasms and stiff back so well.

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

That made so much sense. Very helpful. Thankyou.

I appreciate all of your videos. Thanks always.

Super helpful, well explained, not overly long. Thanks for making the video.

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

Thanks bro. I can now go back to work today.

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. 🙏

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.

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 RU-vid!

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.

Thank you so much for this , the only video that has helped me actually get out of bed 🙏

These were very helpful! Thanks very much.

So valuable to me. Locked up was greatest problem and these ease me back to moving a little without severe pain. Thank you

My lower back muscle always locks never seem to be able to free it without a osteopath but that last exercise I’ve never seen before and it just done the trick 🙌🏼 thank you

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

Legendary. Thanks for the guidance bloke.

I love you man! You’re a legend!

So good 😊thank you so much 👍

Tremendous help, thank you.

Well this just saved me! Wow, thank you so much for sharing this. My back locked up on me and my husband had to help my lay down so I looked up ideas on what I should do and thankfully saw this video. Going to see what other videos you have! I was able to get up after doing these exercises which surprised me!

Thank you.

Great instruction, thank you so much!

The last tip you gave was amazing.

Thank you I will try these out. I’ve been extreme pain the last 3 days horrible spasms in my lower back no idea what I did. I’m in tears it hurts so bad. Appreciate it the information.

This is the best thx

Thank you so much for your help...this really helped me ...god bless you

Thank you, helped so much today

I really like the lumbar traction idea with the yoga block for lumbar traction for an acute lumbar disc herniation! Good video!

I dont know to say thanks for this video, you have given me GREAT relief. Doing big long breathing excersises with this helps even more

Thanks for this advice- it really helped to provide relief from acute spasm in lower back.

Again Excellent

Thx for your help. I'm in my 60s - live in Canada. Shovelling heavy, wet snow from my driveway and sidewalk has been very hard on my back this year, no matter how careful I try to be. Yesterday my back was locked right up. Just standing without support was painful, with frequent spasms happening. I tried these techniques and they helped get movement back and alleviated quite a bit of pain.

Thank you!

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

Thank you so much

this is so good thanks heaps bro

Thanks!

Thank you!!👏🏽 👏🏽

Thank you❤

I'm at the pain level where just watching this causes my back to spasm. Nonetheless, thank you for sharing this. I'm NGMI 😢

Sei bravissimo ti seguo da Roma

Had this a month now, over my chronic pain, I do exercise on a regular basis to aid function. Making me yelp, so working for some improvement.

Thank you, I’ve been in pain for a week and this helped a lot!

Tim, this is a wonderful video, very glad to have this advice - so well presented. I was down on the side of the road, literally, after having sneezed while walking to try and feel better. I wonder if there's a video that explains the safest approach to getting up .. after the lower back spasm has knocked you down flat and it's real hard and nerve wracking to move. p.s. I thought I would take my little dog for a walk, after some warning signs I mean spasms, today .. but that went badly. Eventually I got up but along the long process, I needed to call for an assist.

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.

These exercises are incredible. I have recurring L5S1 spasams and have had protruded disc. Had an episode again, for first time in 7 months. I was just sitting in a poor posture for 15 min and bang, it went...so frustrating as I been doing pilates 3 days a week to increase core strength. Pilates really is the way to fix lombar issues, but these exercises were a massive help to help reduce the spasms. My body is ''body guarding' so these spasms, are so annoying. Having done 3 sets of the first three, i can feel immediate relief. I will do again in 3 hours time.

Sitting most of the day at a conference. Did the exercises in the hotel room. Thank you!

Thank you! Very helpful once you really can´t move at all. Took me 15 min only to lie down. And once you are in a position that is ok you are scared to make a movement that might make it even worse... So thanks a lot.

I consider myself an active guy (yoga almost everyday) but just one morning I got locked up/ lower back muscle spasm. Felt frustrated, sorry for myself and sad, until your video came about. It might be another routine video you did, but it's life saving for me. I was trying to do cat cow (I know I have to keep moving) but I couldn't. Your video truly has helped me to start moving and stretching the part I needed. Thank you so much!

This is cool thank you

The pelvic tilts definitely helped me from getting out of lower back pain/spasms and time

Mate you’re a legend! I’m doing these three stretches while I’m all locked up on the floor right now 😂 On another note - are you available for online coaching for international clients? I am from the Netherlands. Thank you thank you thank you for all you do! 🙏🫶

Needed this. I had a fall on the stairs a few days ago. Muscle spasms hurt like hell and I'm walking kind of crooked.

Thank you sir because I have problem for lumbar Muscle spasm this is amazing channel thank you so much

Thanks Tim. My Thoracic and lower spine have been locked up for years. I've been to phisios, chiropractors tried other exercises and had a bit of relief. I've tried the exercise on my back before and had some success however when I move my knees from sode to side a massive spasm shoots up my back. I think this is guarding. While I was doing the chair exercise I felt several "clicks' in my spine and the muscles in my lower and thoracic regions released and have stayed that way! My back feels so much better. What would be a good next step. Again thanks Tim.

Oh my! I have a left lower back issue, my QL and spine muscles lock up sometimes. My spine will literally bend and "I'm crooked" when I look in mirror. If I go to chiropractor, he does his thing and it really helps release them. Well I'm locked now and crooked. I did these 4 exercises, stood up.and woah!! I'm no longer crooked!! Amazing! Now if I sit down, that makes.the problem come back sometimes. I'm gonna.stay standing for a bit and will update later. Not only that, the last block exercise really stretches my shoulder. I had rotator cuff surgery in feb and the arms over head on block really helps stretch that shoulder! Bonus! Thanks man!

Am trying this

What are the best exercises for ensuring that lower back pain doesn't return? Thanks

I just did this at physical therapy five minutes ago!

I found all of these quite helpful, but the yoga block one sent pain down my leg. Is this because I have spinal stenosis in my left & right foraminal L5-S-1 and central spinal stenosis at a couple of lumbar levels? I also have facet joint problems in that area.

I think your video is the best I have seen on utub , I have been having low back problems with spasm for over 34 years on and of but lately it has tired me down as it has lasted for 8 months. Lately I get up OK than after sitting on toilet in the morning I get up bent to the side than have to go for 20 min walk to straitened out , this usually happens after a new exercise the day before

Looking forward to trying these. I went for a facial and was laying down flat on the table as I went to get up my lower back cramped up didn't think much of it till I went to get in my car, my muscles in my lower and mid back just siezed up and I collapsed couldn't move for 2days. Everytime I would try and stand up or walk my muscles would spasm day 3 of recovery, can walk slowly but dam shit was painful

I think i got my spasm from sitting on a gym ball to do office work and for too long. What best chair for office work? Or get standing desk?

I m from India got really bad spasm in lower back. I followed you and got relief in no time

It has been 4 months i have lower back pain spasm i took gas with 20kg and got scrumped there i have been to many doctors nothing is going better with 2 months of complete rest

Been suffering a spasm for days now. Ibuprofen and tylenol for the entire time. Felt real relief from this. Thank you

I got the spasms after doing the pelvic tilt. Had no low back pain prior to that Never had so much back pain and for so long (a few days). Can't put on socks, shoes, get in car, walk)

I've been struggling with back pain now for about a year. One day last year I was getting ready for work and was blow drying my hair upside down. When I suddenly came back upI got a very sharp pain in my back that shot down to the back of my right knee. I went to my chiropractor who suspected that I had a disc that ruptured. He also said that my pelvis was twisted. I saw him for a while just to get out of pain, but now I can't hardly move. I wake up nearly every morning with back spasms. I can bend backwards a bit. However I no longer can touch my toes, and I especially can't twist from side to side. Just sitting down to put on my socks and shoes is extremely difficult and painful. I work at a desk and computer for 8-10 hours a day. When I get up to walk around I still get a sharp pain that goes down my right leg when I initially start walking. I started going back to the gym recently to try and get back to the level of fitness I had when I was in my thirties. Will doing this exercise every morning stop my pain and lack of mobility, or should I see a physical therapist? Do you provide physical therapy services internationally (I live in the USA.)?

Thank you so much for this. I pulled something in my back a week ago, and have been stuck in bed since. If I time it right with meds, I can get to the bathroom! I tried doing these exercises and the first two felt nice. The third one, I just went into spasm again and had to fall to the bed. Do I just persist? Or is it a sign I need to rest for longer? Thank you!

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.

I m seriously in pain..i m so upset from my back spasm..please need your help

Second time I get this pain in the same year however it was just by bending down to get my charger and suddenly collapsed. Day 3 now kinda better but butt really hurts

Tum, what are the bist ixercises for tight hup flixors?

I’m on the floor right now with a locked back, incredible pain, can’t move without a lot of cramps and discomfort

This guy knows what he is talking about. Listen to him if you are in back spasm.

can you do it twice a day?

I am currently in so much pain😢😢never felt such pain ever

I get really bad back spasms when I get up standing up, I have to fight the spasms to be able to move again. Should I fight it or let it go? If I let it go, I might fall.

hey..in my back lumber cause sevier type of spasm and swell..can you help me in treatment therphy please

The weird thing with me, is, I don't have any back pain in general. But, I have lower back spasms (as of three days ago). In other words, when the spasm is over, usually after one or two seconds, there is no back pain lol.I have obviously pulled something. I've had the same thing happen about twice a year for the past three years. If I walk around for a couple hours it goes away. I am back to normal. But once I sit down for 30 minutes or more, they come back..

Thank you, Tim. In addition ,we all need to change bad sitting habits

I have excruciating painful lower-back spasms, but no back pain otherwise. Is this common?

I only have problem in backward bending and doctor told i have muscle spasm while playing football so idk which of these exercise will help me

Thank you good sir I already feeling better 😂

How many times a day should we perform these movements?

Can we do these exercises if we have sciatic pain down the leg?

Does the spasm not frighten you that much that you dare not move with exercises to help? I am stuck in this cycle

And don't forget to breathe... inhale... exhale

I get it nad where i can barely move put of bed or even pick up a chair

I suffer from spasms due to my fibromyalgia