Weekly Health Talk with Dr. P: Lower Back Pain Stretch 4

In Dr. Parson's final back pain episode, he will demonstrate how to properly squat and lunge to save both your back and knees.

Now, what can you do to train to do better and lift things properly. Well, I'll show you one that you can do every day that'll save your knees. Squatting sometimes can beat up the knees, done over and over and butt in and train your hips and train you not to bend over. But it's an exercise and let's call it 25 of these per day now most people squat and their knees come forward. This creates a lot of shear stress on the knees. If you want to do a proper squat, to work your hips, we never want to bend. But just practice driving your hips back back back back back. You’ll look down, can you see your toes? The knees aren't over the toes. I call it an accordion squat, but you drive the hips back and we don't come over like this and we stop and we come up and we squeeze and we go back. But you must keep and your weight will shift to your heels. Now this is a training method just to get to get you stronger, to lift things from the floor and be more powerful. You don't want to do that? Well let's do just simply the lunge, the stationary lunge. Leg out, knee directly over ankle. Knee never comes forward, that's what he'll do. Everybody wants to do that and drop down, up, tap, down. Feel it there, feel it there. Heels up, flat back. You feel a little unbalanced at first and want to hold onto something. Straight down, straight up. Watch your knee, feel it in your butt. Do 15 to 20 of those a day, you'll find a little bit challenging in your balance aspect of it, but it'll come quick and fast. Try those, thank you.