00:00even bending my neck makes the pain down there worse if the pain you feel is in your spine
00:06it's likely that this pain doesn't come from the herniated disc during a herniated disc or sciatica
00:11flare-up the main pain is the pain that shoots down into the leg and is worse from the knee
00:16down
00:17besides the pain can also come with a feeling of electric shocks numbness tingling or all of them
00:24together if there is any back pain it's just a minor pain on the other hand when the pain comes
00:30from these muscles beside the spine from a spasm of the paravertebral muscles the main pain is in the
00:37back it's an intense lower back pain but stronger on one side and it can even lock up your back
00:43so
00:43that even moving your neck increases the pain down there this happens because the paravertebral
00:48muscles are connected to the entire spine from the neck to the sacrum to the tailbone so when you
00:55move your neck it's like trying to stretch those muscles to resolve this we're going to move on to
01:01the second step waking up and relaxing these muscles without stretching you're going to do this exercise
01:07standing up with your back to the wall start by putting your entire spine against the wall so place
01:14your feet further forward bend your knees a little so that you support as much of your spine as possible
01:19including your head in this position you're slowly going to nod yes with your head without taking your
01:28head off the wall it's the fact that you keep your head against the wall the whole time that will
01:33prevent
01:33you from stretching the paravertebral muscles not yes look as if you're looking down and up you'll hear
01:41your hair brushing against the wall take your time and don't force it every time i look up i'm waking
01:48up activating the paravertebral muscles every time i look down i'm making them relax this exercise exercise
01:57as silly as it may seem as far removed from the pain as it may seem besides relaxing the paravertebral
02:04muscles along the entire spine improves restores movement to the top of the spine to the upper
02:11cervical spine and that in itself already has an effect on the entire spine as well you're going to
02:18do this for one more minute
