Thank you for joining us for today’s livestream where we talked about how you can treat pain affecting the back and the hips. We’re going to be sharing 5 of our top tips and how these tips can help you resolve the problem at home.

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Identify The Injury If you have an injury around L5-S1 in the lower back, you may have lower back pain, pain in the leg, buttocks or toe, sciatica or switching from one leg to another. With all those potential symptoms, treating it as solely a lower back problem is so important rather than the symptoms that are appearing. Sometimes people can misidentify the hip as the buttocks as well.

Mobility We want to make sure the muscles are making things worse. In the clinic we use the vibration tool to relax the muscles around the hips, hamstrings, glutes and calf. At home, you would be using isolated stretching to improve flexibility and mobility so those areas of the body can take more of the strain than the lower back.

Healing Creating a healing environment is not as easy at home as we make it in the clinic. Our laser therapy creates an ideal healing environment. You need good circulation to take away waste products from an injury and flush through the area.

Using ice over the site of the injury will help to lower inflammation, which your body will naturally flush with circulation as soon as you remove the ice to bring it back to normal temperature. Don’t use heat on the area as this will make it worse.

Unloading Most back injuries are caused by too much compression in the spine. We don’t use knee hugs or stretches here to do this. In the clinic we use spinal decompression to relieve the pressure on a specific area. At home, the towel stretch replicates this as closely as possible to unload the discs to help restore your lower back alignment.

Rehab This is vital and requires consistency. If you’ve had a problem for years and the reason these problems come back is because no rehabilitation is being done. Improving the core, back and leg muscles can help rehabilitate to prevent the problem coming back.

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