hi there I’m Coby Langford osteopath
at welcome to my clinic! I thought it might be nice to
start this video by showing you how I’ve transformed my treatment room into a
studio because today it’s filming day and I have just spent a couple of hours
answering all the lovely comments and questions that you leave on the videos
on this channel and some of the questions are requiring answer that’s a
little bit more in-depth than I can give by writing so I thought it might be nice
to do a little Q&A video where I can just give you some answers that you can
really utilize and integrate into your life so shall we head over to my studio
which is one meter away from my desk and get you some answers okay so the first
question is from someone called English experts excuse me I believe my service
has shortened and this is causing my bulging discs especially while sitting
how do you recommend I stretch this so Sohus is a muscle a little muscle I’ll
put a picture up now that goes from the lumbar spine all the way down to the
front of the hip on the femur I don’t personally believe that a tight service
would cause a disc bulge I don’t think there’s any research to prove that what
we do know is that a tight surface would cause expedite degeneration in the discs
because any muscle that’s tight what that does is it pulls the joints closer
together and when joints are pulled closer together it can it basically
means they they’re grinding together and that can cause accelerate that’s the
word I’m looking for degeneration and it can cause you know
gentle extra pressure through the discs so to sum that up I don’t think a tight
service has caused your disc bulge but it may have it may be maintaining it if
that makes sense because the disc discs need to decompress to correct to allow
the Bulge back into the central position there needs to be lots of space so
stretching your service is absolutely brilliant way to
for your discs and help the rehabilitation of a disc bulge so the
best exercise I nee for Sohus is a position called the runner which I will
show you now so this is the posture known in yoga as the runner it is
literally one of my all-time favorite exercises it’s absolutely brilliant for
low back pain because type service is incredibly linked to low back pain so
starting in this position if you can just move on to all fours and we’re just
going to bring the right leg between your hands there and shuffle that back
leg back as far as you can I know you may not be able to get this far so if
you can’t you can just do this here as well okay so you can modify this to your
personal abilities we came from here always contract the core okay
contract your abdominal muscles your lower abdominal muscles and then raise
up into this position here now in this position and then you sink down the
weight straight down here okay don’t lean forward just weight straight down
and just gently sink down into that now you are stretching this left so is here
the service of the extended leg okay so you can stay there and if you want you
can just what some people like to do is just gently rock up back like this if
you’re just targeting service and then rock forward there you go if you want to
if you’re in you have got lots of mobility you might like to do something
out this meet just clasp the hands behind where all the shoulder blades
back extend the head up towards the ceiling just to get a nice upper back
compression stretch into there opening up the pectorals or good to multitask
while you’re stretching out your service I also love to do some neck stretches
while I’m in this position definitely going off course here but just showing
you how you can really use this exercise to help the whole body okay and then
coming back hands down either side of the knees bring that foot back knee back
always good to do a counter pose to this which is to bring the head down in to
child posture you might want to separate your knees
just let the chest drop down towards the floor there okay always do the counter
posture and then just the other side so bring the left leg forward here we go
and I’ll show you the modified version so you might just want to do it to here
if you’ve got tight service you’re likely to only be able to get to here
and then you just sink down there we go now what a lot of people do wrong in
this exercise is they bring the knee right over there now in that position
you are going to strain the knee and potentially the ankle so just make sure
that as much as you as you stretch your knees always directly in line with your
ankles really important okay so just sink down into that drop
down again nice neck stretch while you’re there breathing nice and gently
if you want to just extend that clasp the house together shoulder blades roll
together head back open up the chest at that just really all the time really
focusing on service okay help keep the relax one is stretching service you do
need to relax the ABS okay so that you can actually get directly into service
nobody when you’re doing the runner you wouldn’t really relax the absolute for
the purpose of getting to service we’re going to do that
okay so then to come out of that contract the ABS to come out of this so
the ABS do the movement hands down either side of that front foot bring the
left foot back and drop back into that counter pose there lovely separating the
knees and drop down to come out of that when you’re ready you might want to stay
there quite a while just gently walk your hands towards you and back to the
central position okay so that’s it nice and simple incredibly effective and it’s
actually good for disc injuries as well because any if you have a backwards
bulging disc this is great it’s in a nice extension posture will help to
gently encourage that disc back into the position okay I hope that helps enjoy
okay so the second question comes from somebody called you on our
cantar hello UN I have a bad disc in my upper back at the end of the day after a
long day of work I get spasms so bad it feels like I’m getting stabbing in the
back it is so painful on smiley face tears okay so you an and this is a
really important thing you brought up here back pain at the end of the day in
the upper back after a long day of work so my approach to this is the reason you
get back pain after at the end of the day is because muscular back pain is
caused by tension build up okay so at the beginning of the day your muscles
are at a certain tension and then you sit and you sit and you sit all day or
you don’t move or you lift heavy things and so the tension builds up builds up
builds up until you reach what we call the pain threshold a certain tension
level of muscles at which point you feel pain and beneath that point you don’t
feel pain so it’s a my approach to this is if you can do some stretches in the
morning targeting those muscles in your back so that you experience pain because
everyone has different weaknesses so everyone experiences pain in different
areas so if you do a few exercises stretches in the morning and then maybe
a few at lunchtime and then a few in the evening when you get home from work what
you’re essentially doing is just unwinding that muscle tension and
keeping it below the pain threshold so that’s the best way to yeah you can do
some exercises once you’re in pain and you got that stabbing pain but my
approach is always preventative so let’s get you not let’s make sure you don’t
get to that point of pain in the first place so in response to this I think
it’ll be great I’ll do a video of maybe a few five-minute morning program you
can do before work maybe a few stretches you can do at the desk and a five-minute
program for after work so I’ll try and shoot those in the next few weeks for
you okay okay so the third question is from Amal bakkali
hello mo facet joint tropism l4 l5 and l5 s1 please give advice okay so the
facet joint tropism essentially the the outcome of that is
degeneration accelerated regeneration at the facets so my advice for that is keep
it mobile keep the muscles in the low back stretched out so you’ve got as much
space between the facets as possible also keep your core stability active so
that you’re stabilizing the spine as much as possible what when you have this
kind of asymmetric positioning you basically you can you can wear the
surfaces of the cup the carton of the joints down quicker than usual so again
getting the right exercise program for you is absolutely crucial to managing
that situation when I was at university we were taught that yoga or the right
stretching program the right gentle relaxing yoga like drew yoga is can
actually really really prevent arthritis and degeneration of the spine and all
the joints of the body the number one core not none of them the number one
dangerous thing you can do for your body is to allow it to become tight and stiff
and immobile you then get reduction of blood flow you get reduction of drainage
of wastes you get reduction of delivery of oxygen everywhere it becomes your
body becomes like a stagnant pond rather than a beautiful flowing river full of
nutrients and that’s a really good analogy that we were always reminded of
osteopathic college because there the body is a living as a living organism
obviously but it needs that it needs to livery of oxygens and these drainage of
waste it needs to be able to move and when you allow that to stop happening
that’s when the body starts to cause you pain and to generate so really easy way
to very intelligently look after facet tropism as much as possible obviously
there’s a there’s a limit to what you can do but that is I believe one of the
best things you can do and the last question from Syed Fatih
hello Sayed this was left on there just on the three
magic exercises for sciatica how can I do this exercise when I can’t move from
sciatica so that’s a really good question and actually I’m answering this
because a few of you have asked this I’ve had so many people in the last two
weeks really bizarrely say I can’t get anywhere near that exercise so firstly I
did shoot the video with the modifications so to show you how you can
do them if you have sore knees but if you can’t move from sciatica you first
of all you must get a diagnosis for your sciatica sciatica is not a diagnosis it
is a symptom I’ll say this too the day I die so you must see a physiotherapist or
an osteopath or a chiropractor and get an absolute definitive diagnosis it is
always possible to move the only time it’s not possible I imagine as if you
have an active disc bulge in which case the exercises in that video are not
appropriate for you because they were for they are for piriformis syndrome and
tight gluteal muscles if you have piriformis syndrome tight gluteal
muscles you absolutely would be able to move into those so to answer your
question if you can’t move and get into those exercises then you should be under
the care of a physio or an osteopath getting treatment every day so that’s my
answer if you can’t move and get anywhere near those stretches you need
to get yourself an amazing therapist that you trust and enjoy working with
and just have it have a strategy and a plan for getting resolution to that to
that sciatica and eventually they may prescribe those exercises for you as a
maintenance alright my friends I really hope this helps and keep sending me your
questions I love answering your questions and helping you in any way I
can have a great day you


  1. Great answers Coby, well seen you're a yoga teacher. That's the first time I've seen someone recommend yoga stretches and how to do them properly when it's not been a yoga video! You're last answer was the best. I was diagnosed with sciatica at 18, told to lose weight and given distilgesic! Fast forward 8 years and I have emergency surgery for cuada equina and my spine has got worse since. I don't lie down to it, I practice yoga and I'm in the process of becoming a yoga teacher because of how much it helps me and I want to do that for others. Nobody is going to come to my class and leave feeling anything other than amazing!

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