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<h2>What is Sciatica?</h2>Desplácese hacia abajo para la versión en español.Go to https://www.youtube.com/@Dr.Cory.K and don't forget to subscribe :) Sciatica is a condition that affects the sciatic nerve, which runs from the lower back down through the legs. This nerve is the longest in the body. When it is irritated or compressed, it can cause pain, numbness, and weakness in the legs.1. Who:&nbsp; &nbsp;- Individuals who experience sciatic nerve pain can vary widely, but it is commonly seen in adults aged 30 to 50. It can affect both men and women, with those who have sedentary lifestyles or perform heavy lifting being at higher risk.2. What:&nbsp; &nbsp;- Sciatic nerve pain, also known as sciatica, is characterized by pain that radiates along the path of the sciatic nerve, which runs from the lower back, through the hips and buttocks, and down each leg. It often results from compression or irritation of the sciatic nerve.3. When:&nbsp; &nbsp;- Sciatica can develop suddenly or gradually, depending on the underlying cause. It may be triggered by activities that place strain on the lower back, such as heavy lifting, prolonged sitting, or awkward movements. Symptoms can be intermittent or constant.4. Where:&nbsp; &nbsp;- The pain typically affects one side of the body and can range from the lower back, buttocks, and down the back of the leg to the foot and toes. The location of the pain can help identify the specific nerve roots involved.5. Why:&nbsp; &nbsp;- Common causes of sciatic nerve pain include herniated discs, spinal stenosis, degenerative disc disease, spondylolisthesis, or muscle spasms. These conditions can compress or irritate the sciatic nerve, leading to inflammation and pain. <figure id="figure-rdnp3y5dbllz1xykwf"><img id="rdnp3y5dbllz1xykwf" src="https://images.unsplash.com/photo-1544367567-0f2fcb009e0b?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8ZXhlcmNpc2V8ZW58MHx8fHwxNzIxOTUyMTA2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="silhouette photography of woman doing yoga" title="silhouette photography of woman doing yoga" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1544367567-0f2fcb009e0b?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8ZXhlcmNpc2V8ZW58MHx8fHwxNzIxOTUyMTA2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Summary:Your nerves are like cords of string while your muscles are like rubber bands. The muscles stretch and rebound, but the nerves do not stretch. The nerves "glide" through muscles and tissue as they exit the spinal cord and travel to other areas in the body.&nbsp;The Sciatic Nerve is a big nerve that travels from the lower part of the spine, wraps around the back side of the hips and buttock, and travels down the back of your legs.Along that route from the lower spine to the back of your lower leg, the big Sciatic Nerve can get compressed by many different muscles. When a nerve gets compressed or damaged, it loses conductivity and the nerve can be more sensitive to pressure, changes in temperature, or movement.&nbsp;The goal is to remove the compression of the nerve, whether through stretching, mobility, or strengthening exercises, and to allow the nerve to freely glide through the tissue without restriction.The main barrier: the Sciatic nerve is very large, and if it gets damaged enough to create "sciatica" nerve pain, it will take weeks to months for the pain to completely go away.&nbsp;See the suggested exercises below to stretch the muscles are around the sciatic and improve the neural gliding to reduce the pain from returning.&nbsp;<figure id="figure-trq2zgyw5bdlz1xylnx"><img id="trq2zgyw5bdlz1xylnx" src="https://images.unsplash.com/photo-1476480862126-209bfaa8edc8?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0fHxleGVyY2lzZXxlbnwwfHx8fDE3MjE5NTIxMDZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="person wearing orange and gray Nike shoes walking on gray concrete stairs" title="person wearing orange and gray Nike shoes walking on gray concrete stairs" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1476480862126-209bfaa8edc8?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw0fHxleGVyY2lzZXxlbnwwfHx8fDE3MjE5NTIxMDZ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Exercises: </h2>Do 1 to 2 sets of the following 5 exercises, 1-5 times per day.&nbsp;1. <a data-mce-href="https://youtu.be/T3VPDpY-XLQ" href="https://youtu.be/T3VPDpY-XLQ">MM Sitting Crossed Leg Piriformis Stretch: </a>- For Sciatic nerve pain on the right side, stretch the right buttock and hip area.- Sit comfortable with your knees bent.- Cross your right leg over your left and try to bend your knee enough to get your leg leg on the thigh.- Grab your right ankle with Left hand, cradle your R knee with your right arm.- Take a deep breath and bend forward as your cradle your R knee.- Hold the stretch for 3-5 seconds, then return to starting, take another deep breath and repeat. <a data-mce-href="https://youtu.be/oWbqaZiLDFw" href="https://youtu.be/oWbqaZiLDFw">2. MM Sitting Hamstring Stretch - Alternating Legs:&nbsp;</a>- While sitting comfortably, bend one knee and straighten the other.- Take a deep breath, and bend forward as you exhale, keeping one knee straight.- Hold the stretch for 3-5 seconds, then return to staring and switch legs- Do 5 - 10 reps per leg <a data-mce-href="https://youtu.be/XeXdmYWXSKQ" href="https://youtu.be/XeXdmYWXSKQ">3. MM Sitting Trunk Rotation:</a>- While sitting comfortably, rotate your trunk and upper body.- Push through your arms on the inside of your thigh to help rotate more.- Gradually increase the range or rotation by reaching forward and back.- Slow increase the amount of rotation with each stretch.&nbsp;- Do 5 - 10 rotations to each side <a data-mce-href="https://youtu.be/hyDi_bYDysU" href="https://youtu.be/hyDi_bYDysU">4. MM Sitting Heel Raise and Toe Raise:</a>- While sitting comfortably, lift your heels, then lift your toes.- You can alternate feet or do both at the same time.- Do 10 - 20 reps per leg <a data-mce-href="https://youtu.be/0hbZ-ev8zPQ" href="https://youtu.be/0hbZ-ev8zPQ">5. MM Front Kicks:</a>- While standing, shift your weight to one side, lift the other leg and kick forward slowly.&nbsp;- Hold onto a wall, chair, or something to maintain balance.- Alternate legs.- Make sure to straighten your knee and pull your toes back to dorsiflex your ankle when kicked out in front.&nbsp;- Do 5 - 10 reps per legAdditional Exercises to Consider:<a data-mce-href="https://youtu.be/Hdv2lYGI7KY" href="https://youtu.be/Hdv2lYGI7KY">MM Modified Pigeon</a> <a data-mce-href="https://youtu.be/ozAE9O7S1Co" href="https://youtu.be/ozAE9O7S1Co">MM Piriformis Roll</a> <a data-mce-href="https://youtu.be/Z_vHelHrAl8" href="https://youtu.be/Z_vHelHrAl8">MM Knee to Chest Contract Relax</a> <a data-mce-href="https://youtu.be/lWvvOKf-yAk" href="https://youtu.be/lWvvOKf-yAk">MM Pelvic Tilt to Reverse Crunch</a> <a data-mce-href="https://youtu.be/pJqw5B-5a3E" href="https://youtu.be/pJqw5B-5a3E">MM Gastroc Stretch</a> <figure id="figure-orz8kpymbhlz1xynf4"><img id="orz8kpymbhlz1xynf4" src="https://images.unsplash.com/photo-1443916568596-df5a58c445e9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8aGFwcHl8ZW58MHx8fHwxNzIyMDE2MzM0fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="silhouette of person jumping during dawn" title="silhouette of person jumping during dawn" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1443916568596-df5a58c445e9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8aGFwcHl8ZW58MHx8fHwxNzIyMDE2MzM0fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>En español:</h3>1. Quién:&nbsp; &nbsp;- Las personas que experimentan dolor del nervio ciático pueden variar ampliamente, pero es común verlo en adultos de 30 a 50 años. Puede afectar tanto a hombres como a mujeres, con mayor riesgo para aquellos con estilos de vida sedentarios o que realizan levantamiento de pesas.2. Qué:&nbsp; &nbsp;- El dolor del nervio ciático, también conocido como ciática, se caracteriza por dolor que se irradia a lo largo del trayecto del nervio ciático, que va desde la parte baja de la espalda, a través de las caderas y las nalgas, y baja por cada pierna. A menudo es el resultado de la compresión o irritación del nervio ciático.3. Cuándo:&nbsp; &nbsp;- La ciática puede desarrollarse de forma repentina o gradual, dependiendo de la causa subyacente. Puede ser desencadenada por actividades que ejercen tensión en la parte baja de la espalda, como el levantamiento de pesas, el estar sentado durante períodos prolongados o movimientos incómodos. Los síntomas pueden ser intermitentes o constantes.4. Dónde:&nbsp; &nbsp;- El dolor generalmente afecta un lado del cuerpo y puede ir desde la parte baja de la espalda, las nalgas, y descender por la pierna hasta el pie y los dedos. La ubicación del dolor puede ayudar a identificar las raíces nerviosas específicas involucradas.5. Por qué:&nbsp; &nbsp;- Las causas comunes del dolor del nervio ciático incluyen hernias de disco, estenosis espinal, enfermedad degenerativa del disco, espondilolistesis o espasmos musculares. Estas condiciones pueden comprimir o irritar el nervio ciático, provocando inflamación y dolor.Resumen:Tus nervios son como cuerdas, mientras que tus músculos son como bandas elásticas. Los músculos se estiran y rebotan, pero los nervios no se estiran. Los nervios "se deslizan" a través de los músculos y el tejido mientras salen de la médula espinal y viajan a otras áreas del cuerpo.El nervio ciático es un nervio grande que viaja desde la parte inferior de la columna vertebral, rodea la parte posterior de las caderas y los glúteos, y desciende por la parte posterior de las piernas.A lo largo de esa ruta, desde la columna lumbar hasta la parte posterior de la pierna, el gran nervio ciático puede ser comprimido por muchos músculos diferentes. Cuando un nervio se comprime o se daña, pierde conductividad y puede volverse más sensible a la presión, los cambios de temperatura o el movimiento.El objetivo es eliminar la compresión del nervio, ya sea mediante estiramientos, movilidad o ejercicios de fortalecimiento, y permitir que el nervio se deslice libremente a través del tejido sin restricciones.La principal barrera: el nervio ciático es muy grande, y si se daña lo suficiente como para crear dolor de "ciática", tomará semanas o meses para que el dolor desaparezca por completo.Consulta los ejercicios sugeridos a continuación para estirar los músculos alrededor del nervio ciático y mejorar el deslizamiento neural para reducir el dolor y evitar que regrese. <h3>Ejercicios: </h3>Haga de 1 a 2 series de los siguientes 5 ejercicios, de 1 a 5 veces al día.1. MM Estiramiento de Piriforme con Piernas Cruzadas Sentado- Para el dolor del nervio ciático en el lado derecho, estire el área de la nalga y la cadera derecha.- Siéntese cómodamente con las rodillas dobladas.- Cruce la pierna derecha sobre la izquierda y trate de doblar la rodilla lo suficiente como para poner la pierna en el muslo.- Agarre su tobillo derecho con la mano izquierda, y sostenga su rodilla derecha con el brazo derecho.- Tome una respiración profunda e inclínese hacia adelante mientras sostiene su rodilla derecha.- Mantenga el estiramiento durante 3-5 segundos, luego regrese a la posición inicial, tome otra respiración profunda y repita. - Haga 5 - 10 repeticiones 2. MM Estiramiento de Isquiotibiales Sentado - Piernas Alternas&nbsp;- Mientras está sentado cómodamente, doble una rodilla y estire la otra.- Tome una respiración profunda e inclínese hacia adelante mientras exhala, manteniendo una rodilla recta.- Mantenga el estiramiento durante 3-5 segundos, luego regrese a la posición inicial y cambie de pierna.- Haga 5 - 10 repeticiones por pierna. 3. MM Rotación de Tronco Sentado- Mientras está sentado cómodamente, rote su tronco y parte superior del cuerpo.- Empuje con los brazos en el interior de su muslo para ayudar a rotar más.- Aumente gradualmente el rango de rotación alcanzando hacia adelante y hacia atrás.- Aumente lentamente la cantidad de rotación con cada estiramiento.- Haga 5 - 10 rotaciones por lado. 4. MM Elevación de Talones y Puntas de Pie Sentado:- Mientras está sentado cómodamente, levante los talones, luego levante las puntas de los pies.- Puede alternar los pies o hacerlo con ambos al mismo tiempo.- Haga 10 - 20 repeticiones por pierna 5. MM Patadas Frontales- Mientras está de pie, cambie su peso a un lado, levante la otra pierna y patée hacia adelante lentamente.- Sosténgase de una pared, una silla o algo para mantener el equilibrio.- Alterne las piernas.- Asegúrese de enderezar la rodilla y jalar los dedos de los pies hacia atrás para dorsiflexionar el tobillo cuando esté pataleando hacia adelante.- Haga 5 - 10 repeticiones por pierna. Recursos Adicionales:<a data-mce-href="https://youtu.be/Hdv2lYGI7KY" href="https://youtu.be/Hdv2lYGI7KY">MM Pigeon Modificado &nbsp;</a> <a data-mce-href="https://youtu.be/ozAE9O7S1Co" href="https://youtu.be/ozAE9O7S1Co">MM Rodillo para Piriforme</a> <a data-mce-href="https://youtu.be/Z_vHelHrAl8" href="https://youtu.be/Z_vHelHrAl8">MM Rodilla al Pecho con Contracción-Relajación &nbsp;</a> <a data-mce-href="https://youtu.be/lWvvOKf-yAk" href="https://youtu.be/lWvvOKf-yAk">MM Inclinación Pélvica a Abdominal Inverso</a> <a data-mce-href="https://youtu.be/pJqw5B-5a3E" href="https://youtu.be/pJqw5B-5a3E">MM Estiramiento de Gastrocnemio﻿</a>

Understanding Sciatica: Causes, Symptoms, and Treatment Options

man in black crew neck t-shirt and black shorts carrying barbell

<h2>Dr. Cory's Top 5 Home Gym Must Haves for 2024</h2>BLUF: In this blog post, I will cover the 5 best things to have in your home gym and how each device can expand your exercise options.The hardest part about going to the gym is ACTUALLY GETTING TO THE GYM.&nbsp;It's so true. Finding the motivation and energy to get yourself&nbsp;to the gym can be very difficult. Who really wants to go out of their way to feel uncomfortable on a daily basis when you don't get the results you're working towards?Most people agree consistent exercise over the course of your life will be the most beneficial in terms of overall health and longevity.So how do you live up to the "Consistency is Key" principle?My best advice: bring the gym to you!Eliminate the most difficult part... make a space where you can enjoy exercise in your home environment.&nbsp;I know it may be difficult to get a great workout when you don't have a variety of equipment or the motivation of a social meat market jungle, but you can STILL DO SOMETHING at home. This will keep you from completely falling off the health wagon.&nbsp;Here are my top 5 Home Gym Must Haves:1. Overhead BarWHY: You can easily create resistance for pushing and legs, but pulling can be difficult. Gravity is constantly pulling us forward and down, making pulling muscles tight or elongated. You can do many posture improving stretches with just an overhead bar.&nbsp;Not a pull-up bar, but an overhead bar that is stable. Now I say overhead bar and not pull-up bar for a couple reasons. The main reason is that it needs to be straight. Not one of those pull-up, dip, roman chair devices or even the pull-up bars that barely hang in a doorframe. NO! You need a straight bar that is higher than your head, but still within reach (maybe with a step stool). Reason 2... It needs to be stable. The bar has to withstand you pulling on it and not falling over or coming out of the doorframe.Ideally, a wall mounted rack or cage is the best, however, space is a commodity. A simple bar mounted into a doorfram will work, or you can go bigger and get some king of rack.&nbsp;I love my Rogue RML-3W Fold Back Wall Mount Rack. It's easy to fold into the wall if needed and it's sturdy enough to handle heavy weight.<a href="https://www.roguefitness.com/rogue-rml-3w-fold-back-wall-mount-rack" data-mce-href="https://www.roguefitness.com/rogue-rml-3w-fold-back-wall-mount-rack">https://www.roguefitness.com/rogue-rml-3w-fold-back-wall-mount-rack</a>There are similar designs from other companies at lower prices, but this is the main piece of my gym and I saved up for the purchase. &nbsp;Here is a great option to mount in a doorframe:<a href="https://www.amazon.com/JFIT-fit-Deluxe-Doorway-Pull-Up/dp/B00D9Q7ZVY/ref=sr_1_16?keywords=pull+up+bar&amp;qid=1700498051&amp;sr=8-16" data-mce-href="https://www.amazon.com/JFIT-fit-Deluxe-Doorway-Pull-Up/dp/B00D9Q7ZVY/ref=sr_1_16?keywords=pull+up+bar&amp;qid=1700498051&amp;sr=8-16">https://www.amazon.com/JFIT-fit-Deluxe-Doorway-Pull-Up/dp/B00D9Q7ZVY/ref=sr_1_16?keywords=pull+up+bar&amp;qid=1700498051&amp;sr=8-16&nbsp;</a> 2. 3 - Sided Plyo BoxWHY: You can build leg strength, rehab your shoulders, work on mobility for your hips, shoulders, and spine, and improve pelvic health.&nbsp;There was a comedian that had a stand up routine about buying a "step for aerobics" in the early 90's. He joked about how he had to go down his step... to pickup his step from the front door... then go back up a step. Why not just use a step anywhere you can find a step?Same thing with a box. What can you do with a box?A million things, but more importantly, a FEW REALLY important things. &nbsp;Step ups are great for legs, butt, and core. With a 3 sided box, you can adjust the intensity (step height) so you don't strain yourself.Inclined weight shifting pushups and shoulder taps are great to improve shoulder stability and pain.You can also throw one leg on the box while the other hangs off to stretch your hips and pelvis. As much as you think it may be on the lower end of the list, this has actually been one of the most useful things in my home gym.<a href="https://www.amazon.com/dp/B09J1ZQPZC/ref=sspa_dk_detail_2?ie=UTF8&amp;psc=1&amp;s=sporting-goods&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9kZXRhaWxfdGhlbWF0aWM&amp;pd_rd_i=B09J1ZQPZC&amp;pd_rd_w=oLYhy&amp;content-id=amzn1.sym.386c274b-4bfe-4421-9052-a1a56db557ab&amp;pf_rd_p=386c274b-4bfe-4421-9052-a1a56db557ab&amp;pf_rd_r=VVEQ1FYFD7XMGQYF654B&amp;pd_rd_wg=XoZiE&amp;pd_rd_r=9ba73c34-57ea-47c1-b1c1-109210a326aa" data-mce-href="https://www.amazon.com/dp/B09J1ZQPZC/ref=sspa_dk_detail_2?ie=UTF8&amp;psc=1&amp;s=sporting-goods&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9kZXRhaWxfdGhlbWF0aWM&amp;pd_rd_i=B09J1ZQPZC&amp;pd_rd_w=oLYhy&amp;content-id=amzn1.sym.386c274b-4bfe-4421-9052-a1a56db557ab&amp;pf_rd_p=386c274b-4bfe-4421-9052-a1a56db557ab&amp;pf_rd_r=VVEQ1FYFD7XMGQYF654B&amp;pd_rd_wg=XoZiE&amp;pd_rd_r=9ba73c34-57ea-47c1-b1c1-109210a326aa">https://www.amazon.com/dp/B09J1ZQPZC/ref=sspa_dk_detail_2?ie=UTF8&amp;psc=1&amp;s=sporting-goods&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9kZXRhaWxfdGhlbWF0aWM&amp;pd_rd_i=B09J1ZQPZC&amp;pd_rd_w=oLYhy&amp;content-id=amzn1.sym.386c274b-4bfe-4421-9052-a1a56db557ab&amp;pf_rd_p=386c274b-4bfe-4421-9052-a1a56db557ab&amp;pf_rd_r=VVEQ1FYFD7XMGQYF654B&amp;pd_rd_wg=XoZiE&amp;pd_rd_r=9ba73c34-57ea-47c1-b1c1-109210a326aa</a>3. &nbsp;TRXWHY: A very simple device that has hundreds of applications and is very portable. Yes, the TRX is simply a strap with handles, BUT... you can do so much. Whether you want bulletproof shoulders, chisled abs, or legs carved out of tree trunks, the TRX can help you get there. As simple as it can be, some people struggle to come up with good exercises.Check out this exercise bank for suspension trainers:<a href="https://drcoryk.com/suspension-trainer-exercises" data-mce-href="https://drcoryk.com/suspension-trainer-exercises">https://drcoryk.com/suspension-trainer-exercises</a>Or, go to TRX Homepage and find what fits your home gym.<a href="https://www.trxtraining.com/" data-mce-href="https://www.trxtraining.com/">https://www.trxtraining.com/</a>4. KettlebellWHY: You can do a wide range of exercises and improve the small, stabilizing balance muscles due to the shape of the bell.With a ball and a handle, the kettlebell can be used for almost any exercise that involves a dumbbell, BUT, the shape of the kettlebell forces your stabilizer muscles to work harder.This will lead to better joint stability and lower your chance of injury from sprains. Also, single arm or single leg exercises are great for core strength and can easily be done with kettlebells. &nbsp;<a href="https://www.onnit.com/kettlebells/" data-mce-href="https://www.onnit.com/kettlebells/">https://www.onnit.com/kettlebells/</a>5. Pulley SystemWHY: an overhead pulley system enables exercises for the arms, chest, and abs, and if you can mount it lower, you can use it for butt and thigh exercises.&nbsp;We would all love to have a double cable crossover machine at home. Or even a universal cable stack with 200 pounds of weight.Unfortunately, those really expensive and they take up a bunch of space. A better solution...Go to the hardware store, buy a mountable pulley and some cable, make your own. Here is a cheap setup on Amazon:<a href="https://www.amazon.com/Shopi-Pulley-Weight-System-Gym/dp/B0CB6WNTDS/ref=sxin_14_pa_sp_search_thematic_sspa?content-id=amzn1.sym.9e5188ef-9cc8-48bb-b834-24761033aedf%3Aamzn1.sym.9e5188ef-9cc8-48bb-b834-24761033aedf&amp;cv_ct_cx=pulley+weight+system&amp;keywords=pulley+weight+system&amp;pd_rd_i=B0CB6WNTDS&amp;pd_rd_r=b00857e3-50c4-4464-837f-f102d2c2b34f&amp;pd_rd_w=Px1OD&amp;pd_rd_wg=Z104A&amp;pf_rd_p=9e5188ef-9cc8-48bb-b834-24761033aedf&amp;pf_rd_r=NK0P0RFZEESMW62W4AZF&amp;qid=1701806535&amp;sbo=RZvfv%2F%2FHxDF%2BO5021pAnSA%3D%3D&amp;sr=1-4-364cf978-ce2a-480a-9bb0-bdb96faa0f61-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9zZWFyY2hfdGhlbWF0aWM&amp;psc=1" data-mce-href="https://www.amazon.com/Shopi-Pulley-Weight-System-Gym/dp/B0CB6WNTDS/ref=sxin_14_pa_sp_search_thematic_sspa?content-id=amzn1.sym.9e5188ef-9cc8-48bb-b834-24761033aedf%3Aamzn1.sym.9e5188ef-9cc8-48bb-b834-24761033aedf&amp;cv_ct_cx=pulley+weight+system&amp;keywords=pulley+weight+system&amp;pd_rd_i=B0CB6WNTDS&amp;pd_rd_r=b00857e3-50c4-4464-837f-f102d2c2b34f&amp;pd_rd_w=Px1OD&amp;pd_rd_wg=Z104A&amp;pf_rd_p=9e5188ef-9cc8-48bb-b834-24761033aedf&amp;pf_rd_r=NK0P0RFZEESMW62W4AZF&amp;qid=1701806535&amp;sbo=RZvfv%2F%2FHxDF%2BO5021pAnSA%3D%3D&amp;sr=1-4-364cf978-ce2a-480a-9bb0-bdb96faa0f61-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9zZWFyY2hfdGhlbWF0aWM&amp;psc=1">https://www.amazon.com/Shopi-Pulley-Weight-System-Gym/dp/B0CB6WNTDS/ref=sxin_14_pa_sp_search_thematic_sspa?content-id=amzn1.sym.9e5188ef-9cc8-48bb-b834-24761033aedf%3Aamzn1.sym.9e5188ef-9cc8-48bb-b834-24761033aedf&amp;cv_ct_cx=pulley+weight+system&amp;keywords=pulley+weight+system&amp;pd_rd_i=B0CB6WNTDS&amp;pd_rd_r=b00857e3-50c4-4464-837f-f102d2c2b34f&amp;pd_rd_w=Px1OD&amp;pd_rd_wg=Z104A&amp;pf_rd_p=9e5188ef-9cc8-48bb-b834-24761033aedf&amp;pf_rd_r=NK0P0RFZEESMW62W4AZF&amp;qid=1701806535&amp;sbo=RZvfv%2F%2FHxDF%2BO5021pAnSA%3D%3D&amp;sr=1-4-364cf978-ce2a-480a-9bb0-bdb96faa0f61-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9zZWFyY2hfdGhlbWF0aWM&amp;psc=1</a>Or you can buy a pulley and then buy some rubber coated cable.<a href="https://www.amazon.com/Exercise-Equipment-Carabiner-Rotation-Attachments/dp/B0BKPB396S/ref=sr_1_9?keywords=pulley+weight+system&amp;qid=1701806535&amp;sr=8-9" data-mce-href="https://www.amazon.com/Exercise-Equipment-Carabiner-Rotation-Attachments/dp/B0BKPB396S/ref=sr_1_9?keywords=pulley+weight+system&amp;qid=1701806535&amp;sr=8-9">https://www.amazon.com/Exercise-Equipment-Carabiner-Rotation-Attachments/dp/B0BKPB396S/ref=sr_1_9?keywords=pulley+weight+system&amp;qid=1701806535&amp;sr=8-9</a>And<a href="https://www.amazon.com/Bryant-Fitness-Replacement-Customize-Accessories/dp/B08R9V4NPK/ref=pd_bxgy_d_sccl_1/146-1851143-4730255?pd_rd_w=PPoiF&amp;content-id=amzn1.sym.7746dde5-5539-43d2-b75f-28935d70f100&amp;pf_rd_p=7746dde5-5539-43d2-b75f-28935d70f100&amp;pf_rd_r=0X34CSPQQDAHV2X75BA2&amp;pd_rd_wg=xD88n&amp;pd_rd_r=193df75f-11cc-404b-868b-372ff70b844e&amp;pd_rd_i=B08R9V4NPK&amp;th=1&amp;psc=1" data-mce-href="https://www.amazon.com/Bryant-Fitness-Replacement-Customize-Accessories/dp/B08R9V4NPK/ref=pd_bxgy_d_sccl_1/146-1851143-4730255?pd_rd_w=PPoiF&amp;content-id=amzn1.sym.7746dde5-5539-43d2-b75f-28935d70f100&amp;pf_rd_p=7746dde5-5539-43d2-b75f-28935d70f100&amp;pf_rd_r=0X34CSPQQDAHV2X75BA2&amp;pd_rd_wg=xD88n&amp;pd_rd_r=193df75f-11cc-404b-868b-372ff70b844e&amp;pd_rd_i=B08R9V4NPK&amp;th=1&amp;psc=1">https://www.amazon.com/Bryant-Fitness-Replacement-Customize-Accessories/dp/B08R9V4NPK/ref=pd_bxgy_d_sccl_1/146-1851143-4730255?pd_rd_w=PPoiF&amp;content-id=amzn1.sym.7746dde5-5539-43d2-b75f-28935d70f100&amp;pf_rd_p=7746dde5-5539-43d2-b75f-28935d70f100&amp;pf_rd_r=0X34CSPQQDAHV2X75BA2&amp;pd_rd_wg=xD88n&amp;pd_rd_r=193df75f-11cc-404b-868b-372ff70b844e&amp;pd_rd_i=B08R9V4NPK&amp;th=1&amp;psc=1</a>&nbsp; I hope this list helps. Let me know if you have any questions.- Cory

Top 5 for a Home Gym in 2024

<h2>5 Minute</h2><h2>Full Body Mobility</h2><h2>Foam Roller</h2><h3> </h3>In this article, I will brielfy discuss:WHAT is a foam roller?WHY use a foam roller?HOW to effectively use a foam roller? BLUF: Here is a basic setup that should only take 3-5 minutes - see the video below for demo.Low Back -&gt; Mid Back -&gt; Upper Back -&gt;Lats -&gt; Obliques -&gt; Quads -&gt; AdductorsHere is a video with an explanation of why and how to do this routine:<figure id="figure-ny7i6bviqjlp077a86"><iframe id="ny7i6bviqjlp077a86" src="https://www.youtube.com/embed/-zHKivb1WR8" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://www.youtube.com/watch?v=-zHKivb1WR8&t=25s" data-corners="default"></iframe></figure> Here is a video that you can follow along with me to guide you through the routine:<figure id="figure-wnvox98d2olp074zec"><iframe id="wnvox98d2olp074zec" src="https://www.youtube.com/embed/vCtsI6NvMSk" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/watch?v=vCtsI6NvMSk" data-corners="default" data-mce-src="https://www.youtube.com/embed/vCtsI6NvMSk" data-mce-style="aspect-ratio: 16/9;"></iframe></figure> WHAT:A foam roller is simply a cylinder of high density foam or plastic that is used to "mobilize" muscles. It's basically a rolling pin to smooth out your muscles.There are many versions of foam rollers - some are as cheap as $10 while other can be over $200.I tell my clients to start with the cheapest version possible for 2 reasons.1. Cheaper rollers are usually softer and are not as painful for beginners.2. Don't spend money something you won't use.&nbsp;WHY:Foam rollers have been around for awhile now and plenty of exercise scientists have studied whether foam rolling improves flexibility.No, just rolling your muscles WILL NOT make you more flexible.BUT, foam rolling WILL improve circulation and lower your pain threshold.&nbsp;Similar to a massage, by foam rolling, you are moving fluid in and around the muscles to promote healing.&nbsp;ALSO, just like doing some warmup reps before lifting, foam rolling helps "prime" the muscles for contracting and relaxing with less mechanical pain.&nbsp;How:To keep is simple, put the roller on the ground and use your body weight to gauge the amount of pressure into the muscle.Dr. Cory's Foam Roller Rules:1. Don't go over joints. Aim for the muscles, not the bones.2. Don't go over the rib cage. You can break a rib with too much pressure.3. Find a tender spot, then go a little above and a little below to "smooth" it out.4. If it doesn't hurt, move along to the next body region.5. You won't fix this in one session, so don't spend too much time trying to loosen up a tender spot.&nbsp;6. Remember to breath. Oxygen in and Carbon Dioxide out helps lower muscle tension.&nbsp;7. This is a Love Hate relationship. You'll hate it because it can be painful, but you will lvoe how you feel after.&nbsp; I hope this helps. If you have any questions, please reach out<a href="mailto:drcoryk@gmail.com" data-mce-href="mailto:drcoryk@gmail.com">drcoryk@gmail.com</a>&nbsp;

5 Minute Full Body Foam Roller

On May 17, 2014, Naval Admiral William H. McRaven, ninth commander of the U.S. Special Operations Command, delivered a commencement speech to the graduating class at the University of Texas.&nbsp;I make all of my students watch this video during their first week. Here is the <a href="https://www.youtube.com/watch?v=yaQZFhrW0fU" data-mce-href="https://www.youtube.com/watch?v=yaQZFhrW0fU">link:</a>He opens his speech to highlight how ONE person can have a tremendous impact on many lives. ONE single action, ONE single decision, can have an impact on future generations.&nbsp;ONE person, can change the world.&nbsp;I have worked with many Navy SEALs, and these 10 lessons stuck with me.&nbsp;It's worth 19 minutes of your life to watch the speech, the written version just isn't the same.&nbsp;<figure id="figure-1sfqpqlhhpll30qnbh"><iframe id="1sfqpqlhhpll30qnbh" src="https://www.youtube.com/embed/yaQZFhrW0fU" class="w-full bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://www.youtube.com/watch?v=yaQZFhrW0fU" data-corners="small"></iframe></figure> 10 Lessons to Change the World – Admiral William McRaven1. Start off by making your bed.&nbsp;“If you can’t do the little things right, you will never do the big things right. Accomplishing 1 task will motivate you to accomplish another.” As simple as it sounds, doing this simple action will put you into a successful mindset to conquer the day. You will fail many times, but small victories help stabilize confidence.&nbsp;2. Find someone to help you paddle.“You can’t change the world alone—you will need help— and to truly get from your starting point to your destination takes friends, colleagues, the good will of strangers and a strong coxswain to guide them.” I have seen many people try to do it all on their own. "I'm tough, I can do this by myself." Yes, that is true, but to be truly successful in life, you need someone to watch your six, to get your back, to help you when you fall and someone who depends on you to be there as well. It's hard to find that right person, but never be afraid to tell someone how you feel. Tomorrow is never guaranteed and don't hold back your feelings. Too many people feel lost, helpless, and alone. There is always hope and there is always someone out there who will listen.&nbsp;3. Measure a person by the size of their heart, not the size of their flippers.“Respect EVERYONE! Respect doesn’t cost a thing.” I have met and treated many Navy SEALs. I will be the first to say, most of them didn't look like Navy SEALs. In my mind, a Navy SEAL is a real life action hero, and action heroes usually look like Arnold or Hemswirth. But in reality, most of the Navy SEALs I've worked with, were much shorter and smaller than me. "It's not the size of the dog in the fight, it's the size of the fight in the dog." And some of the toughest men SEALs I've met, were scrawny.&nbsp;4. Get over being a sugar cookie and keep moving forward.“Sometimes no matter how well you prepare or how well you perform, you still end up as a sugar cookie.” You will fail many times in life. Get up and keep moving forward. Life is full of failures, but don't neglect the achievements. Even if you put all your effort into a project, and it fails, don't lose faith. Just keep fighting.&nbsp;5. Don’t be afraid of the circuses.“Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core.” Life is full of trials and tribulations. Just because your problem is not as "devastating" as someone else, it doesn't minimize your problems. Everyone has problems, and those problems are relative to you. Even though you are not paralyzed from a spinal cord injury after an IED, doesn't mean your back pain and daily headaches aren't severely debilitating to you and your life. But don't be afraid to take life head on. It will get difficult, but you will survive the circus.&nbsp;6. Sometimes you have to slide down the obstacle head first. &nbsp;"Be a leader. Think outside the box." When everyone does something to avoid change, don't be afraid to do things differently. You may stand out, good or bad, but change leads to growth and understanding. If you want to really make a change, don't be afraid to be different and take life head on.&nbsp;7. Don’t back down from the sharks.“There are a lot of sharks in the world. If you hope to complete the swim, you will have to deal with them.” – Stand up to bullies and punch them in the nose. There are sharks everywhere, some are obvious and others are sneaky. Navigating life as an adult brings many sharks your way, especially if you are different and stand out. If you are going to make a change, you will have to push yourself and do things that are different. Don't be afraid of those who throw shade.&nbsp;8. You must be your very best in the darkest moment.“At the darkest moment of the mission—is the time when you must be calm, composed—when all your tactical skills, your physical power and all your inner strength must be brought to bear.” When life gets tough, you need to be at your best. All the training and education you put yourself through, will pay off when life gets hard. The worst case scenario can and will happen. Train today so you will be ready when that time comes.&nbsp;9. Start singing when you’re up to your neck in mud.&nbsp;“The power of hope can move mountains. The power of one person can change the world by giving people hope.”Mental toughness, faith, hope, spirituality… whatever you call it, it can make you unstoppable. When all hope is lost, and those around you are losing faith, be the shining light. Start singing and show your foes your toughness.&nbsp;10. DON’T EVER…EVER RING THE BELL! Don’t ever give up! Never ring the bell!Every day, many people die by suicide.Don't ever lose hope.&nbsp;Don't ever give up.&nbsp;There is help.Suicide hotline: Dial 988 on any phone in the US Conclusion:“Start each day with a task completed. Find someone to help you through life. Respect everyone. Know that life is not fair and that you will fail often. Take some risks, step up when the times are toughest, face down the bullies, lift up the downtrodden and never, ever give up!”

10 Lessons for ONE Person

<h3>Here are 3 Great Physical Therapy Exercises to help prevent Low Back Pain Flare Ups&nbsp;</h3> <a href="https://cory-keirn-s-school.teachable.com/p/my-back-is-jacked" data-mce-href="https://cory-keirn-s-school.teachable.com/p/my-back-is-jacked">MY BACK IS JACKED - The Physical Therapy Doctor's Guide to Low back Pain</a>Acute low back pain can be an agonizing experience, causing distress and hindering daily activities. Thankfully, the field of physical therapy offers effective solutions to manage and alleviate the pain associated with these flare-ups. By combining expert guidance with therapeutic exercises, individuals can find relief, improve their quality of life, and regain control of their back health. <h3>Understanding Acute Low Back Pain Flare-ups</h3>Acute low back pain is a sudden and intense pain that typically lasts for a few days to a few weeks. It can occur due to various reasons, such as a sudden increase in physical activity, sitting around all day doing nothing, sudden movements, or even while you are resting in bed. These flare-ups can be debilitating and greatly impact an individual's ability to function at work, at home, and in recreational activities.While rest may seem like the best solution during these episodes, prolonged inactivity can actually worsen the pain and delay the healing process. This is where physical therapy steps in, offering a targeted approach to address acute low back pain and facilitate recovery. <h3>The Role of Physical Therapy</h3>Physical therapy is a non-invasive and evidence-based treatment option for managing acute low back pain flare-ups. A qualified physical therapist will assess the patient's condition, identify contributing factors, and design a personalized treatment plan tailored to their needs. The primary goals of physical therapy for acute low back pain are pain relief, improved mobility, and the prevention of future recurrences. <h3>Benefits of Therapeutic Exercises</h3><ol><li>Pain Relief:
Therapeutic exercises help reduce muscle spasms, decrease inflammation, and release endorphins, the body's natural pain relievers. This combination of factors can significantly alleviate acute low back pain during flare-ups.</li><li>Improved Mobility:
As pain decreases and flexibility increases, individuals experience improved mobility and range of motion. This allows them to perform daily activities with greater ease and comfort.</li><li>Prevention of Recurrences:
Regularly performing therapeutic exercises not only helps in managing acute flare-ups but also reduces the risk of future low back pain episodes. Strengthening core muscles and promoting proper body mechanics protect the spine from potential injuries.</li><li>Enhanced Quality of Life:
By addressing acute low back pain and providing relief, physical therapy enables individuals to engage in their favorite activities, pursue their passions, and lead a fulfilling life.</li></ol> <h3>Prevalence Among Young Adults </h3>Traditionally considered an affliction of older age, low back pain is increasingly affecting young adults. Modern lifestyle factors, such as sedentary behaviors, prolonged sitting, and increased screen time, are contributing to this trend. A study published in the Journal of Orthopaedic &amp; Sports Physical Therapy revealed that low back pain prevalence among young adults aged 18-30 years has been steadily rising over the past two decades. <h2>Lucky for YOU... Physical Therapy is Easy and Natural for the Body</h2>Our body takes the path of least resistance. So if it is painful or difficult, our body will avoid the motion... unless we choose to take the hard road.&nbsp;<h3>Here are 3 Great Physical Therapy Exercises to help prevent Low Back Pain Flare Ups&nbsp;</h3> <h3>1. The Ab Vacuum</h3>The goal with the Ab Vacuum is to improve control of the transverse abdominis, the deep muscle that stabilizes the front lower portion of the trunk. Many of my patients have difficulty finding this muscle and using it functionally, so I like to use this exercise.Position 1:<figure id="figure-rqfv90xgmllksv3pap"><img id="rqfv90xgmllksv3pap" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/5QQAUMkEqqJBNram9a8fVIj2ojn9TMfnn4GYxkSPmPPGXYxJIEhjuggOnr51qJNJ.png" alt="Sitting deep belly breathing for ab vacuum physical therapy for low back pain Dr Cory Keirn" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/5QQAUMkEqqJBNram9a8fVIj2ojn9TMfnn4GYxkSPmPPGXYxJIEhjuggOnr51qJNJ.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Step by Step:1. Take a deep breath in through your nose and expand your belly as big as possible. Fill the entire lungs with air and allow the ribs to expand.2. Slump forward and rest your arms on your knees while you exhale fully. Suck in your belly as tight as possible, trying to bring your "belly button to tailbone."3. Hold your stomach as tight and skinny as possible while you take a small, shallow breath of air through your nose. Then exhale and suck your stomach in even further and hold tight for 3-5 seconds while still exhaling.Position 2:<figure id="figure-nh1cgxnvvlksvam8b"><img id="nh1cgxnvvlksvam8b" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/18KgAw5Yo9OPau3PWT46O1GkNL8mQJQ7J6TV1Qp0dHmHdV8CFKrVXnR3mWEf0rWs.png" alt="Ab vacuum physical therapy exercise for low back pain Dr Cory Keirn" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/18KgAw5Yo9OPau3PWT46O1GkNL8mQJQ7J6TV1Qp0dHmHdV8CFKrVXnR3mWEf0rWs.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>4. Finish by taking a deep breath and sitting up tall. Relax your shoulders and take a few casual breaths before the next rep.<h3>Start with 1-2 reps per session and work up to 10 reps per day.</h3>Make sure you AVOID HOLDING YOUR BREATH. The compression of the muscles deep into you abdomen will put pressure on big arteries and veins. &nbsp;You may feel nausea, dizziness, or lightheaded. Always remember to start slow and progress slowly.&nbsp; <a href="https://cory-keirn-s-school.teachable.com/p/my-back-is-jacked" data-mce-href="https://cory-keirn-s-school.teachable.com/p/my-back-is-jacked">MY BACK IS JACKED - The Physical Therapy Doctor's Guide to Low back Pain</a><h3> </h3><h3>2. The 100</h3>The 100 is an exercise based primarily off Pilates, or so it goes. The main concept is again...abdominal control with breathing.&nbsp;In most cases, I modify the position to start easy and progress as tolerated. Most people with low back pain may have difficulty starting with straight legs, so just shorten the lever arm.&nbsp;<figure id="figure-3qa2gdnnoklksvq1g2"><img id="3qa2gdnnoklksvq1g2" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/30m7FRQcroXYrj6TpW8EJkrPAittKMM2iGOIRvoWXvxfCzQmd59Q7Vro8m0u3TRU.png" alt="The 100 physical therapy for low back pain Dr Cory Keirn" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/30m7FRQcroXYrj6TpW8EJkrPAittKMM2iGOIRvoWXvxfCzQmd59Q7Vro8m0u3TRU.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Step by Step:1. Start on your back with your knees bent and feet on the floor (Hooklying position).2. "Draw in your abs" (suck in and squeeze) and flatten your low back while you lift your legs off the ground.&nbsp;3. "Tilt you head and neck up" (no a situp or crunch) and keep your arms straight.&nbsp;4. With elbows and wrists tight, flap your arms quickly while you contract your ab muscles. Make sure to breath each time you quickly contract those abs.Start with 5 sets of 20 arm flaps, then 2 sets of 50 arm flaps, then 1 set of 100 with knees bent. Then straighten your knees and work your way back up to 100 consecutive arm flaps. &nbsp; <h3>3. Low Trunk Rotation - LTR</h3>This is one of my favorite exercises for back pain. We typically move in a linear direction... forward and back, with some lateral motion at times. And we tend to lose our rotational mobility with age.&nbsp;This exercise starts stiff and slightly painful, but quickly loosens up the spine, hips, and shoulders and quickly feels good.&nbsp;<figure id="figure-ikq2g2hqgelksw2ebm"><img id="ikq2g2hqgelksw2ebm" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/9BibdvOAwuZp9CIknkXamCfww4NUIt5Khb3A6w8uiwBU8Foxz0Y3oGrn0MdtkO2r.png" alt="Low trunk rotation physcial therapy for low back pain Dr Cory Keirn " class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/9BibdvOAwuZp9CIknkXamCfww4NUIt5Khb3A6w8uiwBU8Foxz0Y3oGrn0MdtkO2r.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Step by Step:1. Start on your back with your knees bent and feet on the floor.2. Keep your legs together and your upper back flat as you let your knees drop out to the side.3. Take a deep breath through your nose while your legs at the end range then exhale and bring your legs to the other side.&nbsp;4. Do NOT push through the point of pain. Once you feel tightntess with the rotation, stop, breath, and go back the other direction.&nbsp;Start with 5-10 reps and work up to 20 reps per dayThese are just a few easy physical therapy exercises that you can do at home to relieve low back pain. Remember to always consult with your doctor before starting any new exercise program, especially if you have a history of low back pain or other medical conditions. <h3>For more information and a deeper look into exercises you can do in your own home, check out my new course on sale today.</h3> <a data-mce-href="https://cory-keirn-s-school.teachable.com/p/my-back-is-jacked" href="https://cory-keirn-s-school.teachable.com/p/my-back-is-jacked" data-mce-selected="inline-boundary">MY BACK IS JACKED - The Physical Therapy Doctor's Guide to Low back Pain</a>

Dr. Cory K

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Understanding Sciatica: Causes, Symptoms, and Treatment O...

Top 5 for a Home Gym in 2024

5 Minute Full Body Foam Roller

10 Lessons for ONE Person

Easy Physical Therapy at Home for Low Back Pain