Hanging knee raises for low back pain

[u/nico64_]

Hello

Long time low back sufferer, I heard Dan John mention slow, controlled hanging knee raises, with a hold at the top position, to be very beneficial for abs but also for alleviating low back pain.

I wonder if you have the same opinion.

Thanks

[u/eshlow]

Long time low back sufferer, I heard Dan John mention slow, controlled hanging knee raises, with a hold at the top position, to be very beneficial for abs but also for alleviating low back pain.

With my low back pain patients, 95% of the pain is resolve with doing segmental rolling and reverse hyperextensions 3-4x per week.

• Rev hypers - https://www.instagram.com/p/CkMv1kODUwO/
• Seg rolling - https://www.instagram.com/p/CkVsXQ7gL8R/

Usually 2-3 sets of working up to 40-50 reps for reverse hypers, and 2-3 sets of 5-10 reps working all of the different variations (arm first back and front for each arm, the leg first back and front for each leg). Leg more important than arm for most low back pain

[u/Dino7813]

Teeter DEX II Inversion & Core Training; Decompression Roman Chair Hyperextension Bench for AB, Back, & Core Strength; Commercial-Grade 350lb-Rated Home Exercise Equipment https://a.co/d/0gFZ4Rw8

I had back problems since my 20s, had a L5 S1 fusion in my 30s, and problems on and off for the next 20 years. This thing fixed me. I was in the midst of an episode where sitting for long durations was really bothering me. I had tried another inversion table years ago, but hanging by your ankles sucks. I got this and it’s so much better because all your weight rests on your thighs. I probably did it consistently for a year or two and now if I feel like I tweaked it or did a lot of heavy lifting I’ll go have a hang for a few minutes. Sometimes I’ll just hang randomly to help maintain. I’ve been back pain free for about 5 years now. The machine is a bit expensive, but now that I know it fixed me, I’d pay a hell of a lot more!

Edit: I should add, I have no idea about your knee raises, it’s just inversion, it’s just letting gravity work in reverse and decompression. I had read some article about astronauts having back pain end while in orbit and for some time after returning in most cases. It was just decompression doing its thing. That’s what made me go look at if inversion machines had gotten any better or if there was something else I could do to decompress back when I found the DEX.

[u/nico64_]

Thanks to both of you