How to Get Out of Bed with Lower Back Pain (Less Pain & Faster Healing) @michellephysio

Uploaded February 2020 | Updated September 2026, 11 hours ago

Physio step by step demonstration of the best 2 ways to get out of bed with lower back pain from Michelle at https://www.pelvicexercises.com.au. This guide helps you get in and out of bed, protect your back and reduce pain as you move. Suited to most individuals with acute lower back pain including moderate to severe lower back pain.

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Reference
Malmivaara A, et. al. (1995) The Treatment of Acute Low Back Pain — Bed Rest, Exercises, or Ordinary Activity, N Engl J Med 1995; 332:351-355

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Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

How to Get Out of Bed with Lower Back Pain (Less Pain & Faster Healing)

$4 Exercises You Should AVOID For Osteoporosis Spinal Fracture This Physiotherapy video guides you through 4 exercises to avoid that can increase the risk of spinal fracture if you have high fracture with osteoporosis. Some of these exercises to avoid are commonplace in fitness centers and some exercise classes (e.g. Yoga and Pilates). Knowing how to modify potentially unsafe exercises can help you exercise safely and reduce the risk of spinal fracture with osteoporosis. Website: https://www.pelvicexercises.com.au Exercise 1: Forward Bends Exercises that involve bending forwards can increase the risk of having a spinal wedge or compression fracture with severe osteoporosis (Vertebral T-score less than −2.5 SD). A spinal compression fracture occurs when the vertebra are soft and brittle. Bending forwards compresses the vertebra which can cause them to become squashed and fracture with severely decreased bone density. Exercises such as abdominal curls and deep forward bend in Yoga compress the vertebra together. These exercises are easily modified with to reduce the risk of fracture. Exercise 2: Loaded Forward Bends Loaded forward bends further increase the risk of spinal wedge fracture and are therefore unsafe osteoporosis exercises. The risk of osteoporosis fracture increases the further forward you bend and the heavier the weight you lift. Exercise 3: Spinal Rotation Your spinal vertebra rotate during normal movement however some spinal rotation exercises can increase the risk of spinal fracture. Parts of the vertebra are forced against each other when the spine rotates to extreme ranges. Examples of extreme range spinal twisting exercises to avoid with severe osteoporosis include full range lumbar rotation exercises taking the knees right across to the ground and abdominal curl exercises that are combined with spinal rotations. Exercise 4: Direct Spinal Loading Some gym exercises for the legs and back involve placing a weighted bar at the top of the spine and across the shoulders. This force on the upper spine travels down through the vertebra and the load can compress soft brittle vertebrae causing a compression fracture. These unsafe osteoporosis exercises are readily modified If youre currently doing any of these exercises and you have a high risk of spinal fracture with osteoporosis its worth stopping these exercises now and discussing whether theyre appropriate for your condition with your health professional. #osteoporosisexercises #osteoporosis #spinalfracture References Beck BR1, Daly RM2, Singh MA3, Taaffe DR4. (2017) Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. J Sci Med Sport. 2017 May;20(5):438-445. doi: 10.1016/j.jsams.2016.10.001. Epub 2016 Oct 31. Image spinal fracture https://www.injurymap.com/free-human-anatomy-illustrations - - - - - - - - Music by Aiden Kenway https://aidenkenway.com/ - - - - - - - - Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.$

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$4 Safe Osteoporosis Hip Bone Density Exercises for Beginners | Physio-Guided Osteoporosis safe hip bone density exercises (prolapse-safe) with Physiotherapist Michelle Kenway. Suitable for beginners with hip osteopenia or mild osteoporosis (without previous hip fracture) including women with pelvic organ prolapse. Physiotherapist guidance for starting hip strength exercises and how to safely progress hip resistance for safe bone loading. These gluteal resistance exercises target hip BMD (bone mineral density) at home or gym-based exercise. Timestamps: Safe Strength Exercises for Hip Bone Density 00:00 Osteoporosis Exercise Guidelines 00:58 Beginner Bridge – Hip and Gluteal Strengthening 03:24 Progressing Bridge Resistance 04:53 Beginner Clam – Hip and Gluteal Strengthening 06:52 Progressing Clam Resistance 08:22 Side-Lying Hip Abduction – Hip and Gluteal Strengthening 09:41 Progressing Hip Abduction Resistance 11:16 Resisted Bridge With Hip Abduction – Hip and Gluteal Strengthening 15:19 Buttock and Hip Stretch 15:57 Lumbar Spine Mobility Exercise Knowing safe osteoporosis to avoid prolapse symptoms or repeat prolapse is challenging for many women. These hip strength exercises are Physiotherapist-guided step-by-step for beginners without resistance, gradually progressed with weights or resistance bands over time. Osteoporosis Hip BMD Strength Exercises These hip strength exercises can be performed on the floor or on a firm bed at home. 1. Bridge - gluteus maximus and lumbar spine extensors 2. Clam - gluteus medius 3. Side Lying Leg Raises - gluteus medius 4. Resisted Hip Abduction + progression - gluteus maximus, gluteus medius and lumbar spine extensor muscles 5. Prolapse safe exercises lower back and hips cool down ACSM recommends osteoporosis exercises for hips should be performed 3 times per week. These exercises avoid increased intraabdominal pressure and pelvic floor loading making them suitable for women with prolapse including uterine prolapse or after prolapse surgery. Beginners start these exercises using no weights (resistance) and then progress hip exercises with dumbbell weights to promote safe hip strengthening for BMD with osteoporosis and prolapse. #osteoporosistreatment #hipexercises #physiotherapy #prolapse Scientific References Tan TW, Tan HL, Hsu MF, Huang HL, Chung YC. Effect of non-pharmacological interventions on the prevention of sarcopenia in menopausal women: a systematic review and meta-analysis of randomized controlled trials. BMC Womens Health. 2023 Nov 14;23(1):606. doi: 10.1186/s12905-023-02749-7. Bolton KL, Egerton T, Wark J, Wee E, Matthews B, Kelly A, Craven R, Kantor S, Bennell KL. Effects of exercise on bone density and falls risk factors in post-menopausal women with osteopenia: a randomised controlled trial. J Sci Med Sport. 2012 Mar;15(2):102-9. doi: 10.1016/j.jsams.2011.08.007. Epub 2011 Oct 12. Cui W, Li D, Jiang Y, Gao Y. Effects of exercise based on ACSM recommendations on bone mineral density in individuals with osteoporosis: a systematic review and meta-analyses of randomized controlled trials. Front Physiol. 2023 Jul 17;14:1181327. doi: 10.3389/fphys.2023.1181327. Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.$

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