– This one's for myKiller Bs with sciatica, a strength workout that's actually good for your low back pain.
Grab your dumbbells and let's go.
(cheerful music) All right Killer Bs, let's go ahead and get moving and grooving.
Get your dumbbellscompletely out of the way, and let's get started with a warmup, and that means that we're starting with some Arm Circles and High Knees.
You guys, welcome to today's workout.
I'm Pahla B, your bestmiddle-aged fitness friend, and maybe more importantly, somebody who has had sciatica.
You guys, today's workout isdesigned especially for you, if you have ever had sciatica, or are currently experiencing it.
Today is gonna be agreat strength workout.
We're working with dumbbells.
Today is gonna be moderate.
(bell chimes) It is perfect for eitherbody shaping or weight loss.
A moderate workout liketoday actually has its place in any kind of a workout routine, especially for you though, if you are working on some goal, but also have some back pain and/or have ever had back pain.
What I've got for us today, is in addition to likefull body strengthening, I have some very specificcore strengthening exercises that we're gonna get startedwith, after this warmup.
Let's go ahead and do some Arm Crossers, with some Booty Kickers.
Nice and gentle today.
I'm not moving especiallyfast, for a couple of reasons.
Number one, if you are currentlyexperiencing low back pain, moving fast can really exacerbate it, and so that's why strength work like this is especially good for you personally.
It's good for all of us, all the time, at any age, but specifically now at this age, it's really good totake care of your bones, take care of your muscles, and take care of your pain, my friends.
If you are not currentlyexperiencing back pain, but you have had sciatica in the past, I will tell you that thelittle stretch of exercises that I have for us here after this warmup, it's actually some stretching, which is why that word was in my head, I have some stretching andsome core strengthening, that you can do every single day.
Yes, truly, every single day.
I'm actually going to make a little video of just those exercises.
Gonna be about five minutes of work that you can do every single day to prevent and alsorelieve your current pain, if you have some.
Let's go ahead and dosome Welcome to My Homes.
The thing about back pain, my friends, is it comes from a realvariety of reasons.
There are lots of reasons why you might have lowback pain and sciatica, and the fact is, there are some exercises that you can do to feel better, but you have to do them really regularly, and that's the tricky, tricky part, but I tell you what, five minutes a day can actually save you from needing to take five months off of working out.
When you take care of your pain first, like we're gonna do in this video, you will be able to do so much more with the rest of your time.
Making sure that you aretaking care of your pain, resolving your pain issues, is probably one of themost important things that you can do foryour fitness in general.
So we're gonna get startedwith some of our stretches, and some of our strengthening.
Let's go ahead and get startedwith some gentle Back Bends.
What you're gonna do isyou're gonna have your feet just about hip width apart, and you're gonna put yourhands right on the top of your glutes/yourvery lower, lower back, and we're just gonna leanbackwards, very, very gently.
Wherever you feel a stretch in your abs, and a little bit of astretch in your lower back, that's where you should go to.
And then we'll come back up.
We're not trying tohold this for very long.
These are not big movements, and I think, I personallythink that that is one of the trickiest parts of physical therapy exercises like these.
Go ahead and hold it for aslong as feels good to you, and then come back up, take a breath, brace your core, and thenwe'll gently lean back again.
It actually does not takea lot of time, or effort, to do physical therapyexercises and stretching.
What it takes though, is patience.
This doesn't feel like work, and you're not going tofeel immediate relief.
In fact, some of the stretches might feel a little bit tough.
Might not even feel like theyfeel very good right now, but over time, again, five minutes a day, a little bit of workevery day, really adds up.
We're gonna do one moreof this gentle Back Bend.
Just nice and easy.
Making sure that you're bracing your core, and then pulling back up.
Then we're gonna have our feetabout hip width apart again.
We're gonna pull oneknee up to your chest.
A lot like the rest of our warmups, where we do the High Knees, but we're actually holding on to this for a couple of seconds.
Once again you're reallybracing your core, and then we'll releaseand do the other side too.
Really thinking aboutholding onto your balance.
Your standing knee is soft but strong.
If you do find yourselfreally losing your balance, make sure that you've gotsomething next to you.
That's totally okay.
Working on your balance isactually one of the best things that you can do for your lower back.
So we're just gonna makesure that we're breathing, we're pulling in those deep, deep, deep core stabilizer muscles.
This should feel likea really nice stretch for your glutes and hamstrings, and even up into your lower back, but it's also at the same timeworking your core muscles.
Those deep core stabilizerstend to be the real problem.
When you have sciaticapain, often it comes from your spine not beingproperly stabilized, and when it's not stabilizedthe way it's supposed to be, it means that the boneskind of rub together more than they ought to, and sometimes they'llpinch the sciatic nerve.
That sciatic nerve, as you well know, goes all the way down your leg.
It can lead to numbness, and tingling in your feet.
It can lead to pain all theway down one or both legs.
It tends to be, I think ittends to be the left leg, I will tell you thoughthat when I had sciatica, it was in my right leg.
I had both feet go numb frequently, and I sometimes even had painin my feet from my sciatica.
My lower back was always, always achy.
You might or might not have the pain in your lower back specifically, but that shooting pain down your leg, I know you're familiar with that one, and in fact, this nextstretch that we're gonna do, also a balancing stretch.
We're gonna have our feet alittle bit closer together, because here's what you're gonna do.
You're gonna pick up one foot, and put it on top of the other knee, and then we're gonna bend forward into it.
Now you definitely might want something to hang onto for this one.
If you can do it while standing, this is great for your core, but also, ah, do you feel that stretchway down deep in your glute? We're not gonna try and hang onto that one for any length of time, my friends.
We're gonna go back and forth, of course.
But that stretch, deep in your glute, that can be a good resolution of your sciatic pain also.
Sometimes, the pain doesn't come because your spine isn'tworking super, super great.
It comes because yourglutes are too tight.
There's all kinds ofreasons for sciatic pain, and I will tell you that inmy case really specifically, I had both issues going on.
I had degenerative disc disease, which meant that my spine wasn't working the way it was supposed to.
My core wasn't pulling itin and holding it properly, and so the discs were kindof moving out of place, and I had tight gluteal muscles that were grabbing onto the nerve, and pulling it, whichis the pain that I felt up and down my leg, and why I personally had the numbness and tingling in my feet.
Now here's the thing, for me, I had to do nothingbut this kind of work for about six weeks, beforeI felt any relief at all, and then, and then I stilldid this kind of stretching, and core strengtheningwork, for six months, every single day without fail, several times a day, beforeI was truly pain free.
Now obviously, I still do this work.
This kind of balance work, this kind of stretching, you and I have done some ofthese things together before.
It's still a regular part of my routine.
Knowing that I'm capableof having sciatic pain, we're gonna do one more stretch.
Go ahead and get into a split stance, meaning that one foot isa little bit further back than the other.
Both, or all toes pointed forward, both feet pointed forward, hands on your lower back again, or your upper butt, and we're gonna do that samestretch, that Back Bend, looking up at the ceiling.
Ah, but you can really feel that stretch in the front of your leg too, your hip flexors, and for me personally, down in my calf as well.
Knowing that I'm capableof having sciatic pain, means that I want to do everything I can to never have it again.
I still work very frequently on core strengthening activities, spine strengthening activities, gluteal release activities, as well as gettingstronger all over my body.
My friends, there's no miracle cure.
These kinds of stretches, thiskind of strengthening work, it simply takes timeand effort on your part, but you know what? It always does.
Like our other parts of our workouts, like all of our workouts, it's not just doing something one time, that's gonna make you strong, that's gonna make you fit, that's gonna get you where you wanna go.
It's all about repeated effort.
Ah, make sure that your core is pulled in, that you're breathing, and up.
Excellent, excellent job, my friends.
Are you ready? Let's go ahead and move on to the rest of the workout.
We're gonna grab our dumbbells.
Now today, like I said, Ido have moderate dumbbells.
I've got the handy dandyGymboss set for 45 seconds, and what we're gonna do, is one slow moving exercise at a time.
We're gonna do a SideRaise, with a High Knee, and you're gonna come across your body.
So whichever knee is raised, it's the opposite arm(timer beeps) that is coming out to the side.
So a Side Raise High Knee.
Yes this is balance work today.
We are absolutely stillworking on that core strength.
We're going back and forth, raising one high knee, and the opposite arm, and then the other highknee, and the opposite arm.
This is, this is agenerous interval today.
45 seconds is plenty of time to get done as many reps as we get done.
When it beeps again, we're gonnado a Step Back Front Raise.
Once again, across your body.
Really thinking aboutpulling in your core, thinking about managingall parts of your body in different planes of motion, so that we're strengtheningnot just our body, but also our brain.
(timer beeps) So a Step Back Front Raise, means that we're steppingback with one foot, while raising the opposite arm.
It's almost like a Split Squat.
We're almost coming down into a lunge, but we're not really doing alot of lunging on this one.
It's much more about balance, and also of course, thinkingabout pulling in your core, and using the tops of your shoulders for that Front Raise.
Your palm is facing your body, and then your palm is facing the ground.
When it beeps again, we are gonna come down into a nice full squat.
We're gonna do a squat with the lower half of a letter X, which basically means that you're gonna have your hands palms facing forward.
(timer beeps) So we're gonna come down into a squat, and then palms facing forward, we're gonna squeeze open those hands in the lower half of a letter X.
So, your hands are about, what, a 45 degree away from your body.
This is a nice complex exercise, working your lower body, and then working the middle of your back.
When it beeps again, we're gonna do a High Knee Biceps Curl.
So we're gonna do BicepsCurls across your body again.
One hand at a time, while the opposite knee comes up.
Lots of thinking, and coordination today, but you'll definitely noticea complete lack of anything going up over your head.
(timer beeps) So here we go with High Knee Curl.
Yes, I'm really havingto think about this one.
So your elbow is tucked into your waist.
As one high knee comes up, that opposite hand comesup at the exact same time, into a biceps curl.
When it beeps again, we're gonna do Step Back Delt Raises.
Now this one we are gonna do both hands at the same time, butwe're only gonna step back one foot at a time.
We're moving our legs in alldifferent planes of motions, between the high knee, the stepping back, and the squatting.
Getting all of your leg muscles in every plane of motion.
Getting your hamstrings, your glutes, your quadriceps, without doing any kind of.
(timer beeps) Here we go with that Step Back Delt Raise.
So we're gonna step back with your palms facing your body.
You're gonna bring both handsup to just about your chin.
Really leading with your elbows.
Thinking about the tops of your shoulders, and the middle of yourupper back, doing this work.
Core is always pulled in tight for this kind of work.
My friends, we are gettinga full, full body workout, while protecting our back.
Not doing any kind of twisting today, but we're still working our abs, still working our legs, our upper body, working our whole body.
When it beeps again, we're gonna do Squats with Chest Openers.
(timer beeps) So once again, coming down into a Squat.
As we come up, your hands, elbows wide, open out to the side.
That's why this is the lastexercise in the circuit.
I didn't mention that yet, but this is a circuit today.
This is some tough stuff.
Without putting our hands over our heads, because when we put ourhands over our heads, it does put us in some danger of recruiting our lower back muscles.
When it beeps again, we're starting again with that Side Raise High Knee.
And here go, nice andopen there, good job.
We're thinking carefullyabout the movements that we are doing.
(timer beeps) So Side Raise High Knee.
I really have to think about this.
Coming across your body.
Ooh, and we're not trying to move fast.
This slow moving strength work, so good for those of us who really enjoy the fast pace of cardio.
Really having to slow down and think about pulling in your core, thinking about excellent form, is probably one of the best things that you can do for your lower back.
Focusing on those deep core stabilizers, means that you're working them.
When it beeps again, we're doingthat Step Back Front Raise.
Once again, across your body.
Challenging your corein all planes of motion.
That's how we're working our abdominal muscles, (timer beeps) without doing traditional abdominal work.
So a Step Back Front Raise.
Doesn't matter how far you step back.
You are shifting your center of gravity, so it's not just a tap back.
You're moving your whole body back.
Your hips are gonna holdonto your center of gravity while pulling in that core.
Thinking about awesome form.
Nothing with any kind oftwisting or overhead motion, means that our low back is safe, but my goodness, we'restill getting plenty of muscle building work.
When it beeps again we're doing that Squat with the lower half the letter X.
This one I got me moving(timer beeps) a little bit faster, so here we go.
Down into that Squat, with the lower half.
Making sure that you're really squeezing from the middle of your back.
You could just swing yourhands back quite easily, but intentionally squeezing the muscles that you mean to be working.
That's the great thing aboutstrength work in general, is that it really gives you a chance to think about which muscles are working, and intentionally ask them to do the work.
When it beeps again, we'redoing High Knee Curls.
So once again, those Biceps Curls, accompanied by one High Knee at a time.
Lots of great balance work today.
(timer beeps) And here we go.
So one arm, and one knee, coming up at the same time.
And then the opposite arm, opposite knee, coming up at the same time.
Now here's the thing about sciatica pain.
You can do other kinds of workouts.
Most doctors, my doctorspecifically told me that I could do anythingthat didn't hurt me.
The trick with that though, is that lots of things didn't hurt me while I was doing them, but they hurt me later.
When it beeps again we're doing that Step Back Delt Raise.
And it's why I do advise personally, not a doctor, talk to your doctor, it's why I personallyadvise more moderate work, slower moving work.
(timer beeps) And here we go with thatStep Back Delt Raise.
So hands coming up, underneath your chin with your elbows leading the way, with that big Step Back.
Your doctor will have the bestadvice for you personally, and please pay attention to that, but what I will tell you asyour general fitness trainer, is that moving slowly, taking care of the pain, doing the physical therapy work, is the best thing that you can do.
Everything else, everythingelse can be on hold.
It doesn't mean yourfitness dreams or goals have to be on hold.
You can still lose weight while you're taking care of your pain.
You can still work on body shaping, while you're taking care of your pain.
But take care of your pain.
(timer beeps) And then here we go with those Squats, ooh, with the Chest Openers.
Almost forgot to keep myelbows high on that one, because I'm really feeling all this work.
You guys, this is already theend of our second circuit, which means that after this we are done.
Yeah, but we're not quite finished.
You know, I always gotone final thing for us, and I've got two moreintervals, one on each side.
We're doing a Front Kick Back Kick.
It's all balance, all the time.
You're welcome to drop yourdumbbells if you'd like to.
I'm gonna go ahead and hang onto mine.
Giving it a little bit more challenge.
It's our finisher.
It is a little bit tougherthan everything else we do during this circuit, (timer beeps) so pick a leg, any leg.
We're gonna Front Kick, and then Back Kick.
Now I'm doing a littlebit of arm motion here.
Basically a little bit of a Biceps Curl, it's kind of a bonus, it's not really important.
It's helping me feel likeI can keep my balance.
When you are doing balance work like this, you're thinking about moving slowly, and with control, andpulling in that core.
When it beeps, of course we're gonna do this exact same thing on the other side.
No such thing as a free lunch here.
There are times whenwe're a little bit uneven, but not entirely uneven.
I always make sure that we do one interval on each side, so that weare getting nice and strong.
Oh my gosh.
(timer beeps) And here we go on the other side.
Front Kick, and Back Kick.
Excellent, now here's the great news.
The next time it beeps really is the last time it's gonna beep.
We're gonna do a littlebit of cooldown stretching.
Gonna include a little bit more of the kind of stretchesthat we did at the beginning, because my friend, you cannot overdo that kind of sciatica relief.
That's the great news aboutphysical therapy exercises.
They are really intendedto relieve your pain, and not overwork you.
So, we don't have to worry about, oh I can only do so much of one thing or another, (timer beeps) like with your dumbbells here.
And speaking of dumbbells, we're putting those down.
Oh my goodness.
Ah, my friends, I'm turning off the timer.
Ah, I'm actually gonna do(timer beeps) a little bit of tapping here.
Gonna do the Arm Openers, and Closers real quick.
Give yourself a big hug, a big pat on the back.
Open it up, open that chest.
Excellent, excellent job.
You can do your core strengthening, and back, and glute stretching exercises, as often as you like to.
When I was in active sciatica pain, I did literally morning, noon, and night versions of the exercises, where I would get down on the ground in the morning, do some pointer dogs, do some bridges, do some pigeon pose stretching.
During the middle of the day, I did standing balance work, and then at night time Igot back down on the floor, and did floor work again.
Mostly because, I mean, for two reasons.
Number one, I was very young at the time, and number two, I actuallydon't mind floor work.
For our purposes today, I know that standing, and doing this workprobably feels best to you.
Let's go ahead and do thatPretzel stretch again.
It's a tough one, butit's so worth your time.
Putting that ankle right ontop of your opposite knee, and then just bending forward into it.
My friends, here on screen, I'm gonna have for you, I have a whole series ofvideos about sciatica pain, with more core work, I've got some more stretching work, and I've got some foam roller work, to help relieve thetightness in your glutes.
Let's go ahead and switch sides.
This is a great cooldown.
Working on balance again.
But on the other side of the screen, I will actually have an extended cooldown.
You can absolutely be done for the day, but if you'd like a littlebit more stretching, I've got it here for you.
Down on the bottom of thescreen is the letter P.
It's an invitation to go over to Patreon, where you can make a monthly pledge that helps me make freeworkouts for all of us, and thank you so much if you do choose to support that way.
Totally appreciate that.
Here's our last stretch on the last side.
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