In this instructional video, Dr. Brianna Dawson, a Doctor of Physical Therapy with Reset U Fitness, guides viewers through a series of gentle low‑back exercises designed to alleviate lingering pain after a whiplash injury from a motor‑vehicle accident. She begins with a calming prone pillow‑breathing technique to relax the nervous system, then moves to a knee‑to‑chest stretch (with optional deeper variation), followed by a pelvic tilt to engage core muscles, and finishes with a glute/hip release stretch (including an advanced opposite‑knee‑to‑chest variation). Each movement is presented with clear positioning cues, breathing guidance, and safety reminders to avoid over‑stretching. The video concludes with a brief call‑to‑action to follow Reset You Fitness for more content.
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Hi there! Are you experiencing any lingering low back pain after a whiplash injury from a motor vehicle accident? Well, my name is Brianna Dawson. I'm a doctor of physical therapy with Reset U Fitness, and today we're going to go over some basic low back moves that you can do to help relieve your pain. Usually step 1— now, if you're still experiencing like spasming, like where your muscles are just firing on and off and it's really painful, my go-to is to actually have you go on your stomach and maybe grab a pillow, something nice and fluffy, and you're going to put it underneath your hips. Okay, just like this. And then all I want you to do— this is just going to open up your low back— and you're just going to breathe into the pillow. So you're going to inhale and exhale. Nice and slow, and just let it relax. You might need to sit here for like 3 to 5 minutes, okay? Just focus on your breathing to help get your nervous system to calm down. The next move I'll probably have you do is just something else to help you open up your low back. So it might just be as simple as this, just grabbing one of your legs and very gently trying to go knee to chest. Keep your other leg propped up, that will help take off tension. If you feel like, okay, this is not a good enough stretch, then you can let that leg hang down and then you'll get a little bit of a deeper stretch. But again, don't go too hard. The next move I would have you do is just something to lightly get your hips moving without overkilling you. So this is called a pelvic tilt. So watch my lower hips on this move. So you'll be on your back. You start with your tailbone kind of heavy to the ground, and then what you're going to do is just try and gently flatten your back and then bring your belly button to your spine to help turn on some of your core muscles. And then you'll relax nice and gently and let it rock back. Last but not least, we'll do something to help release the butt muscles in the back. So again, you'll be on back. If this feels like a good enough stretch for you, then that's where you leave it. If you want a deeper stretch, you can either pull me across to your armpit. You should feel it all the way through the back. Or the more advanced stretch, bring your opposite knee to your chest to really open up that hip capsule and your low back. I hope you guys feel a lot better after doing those 4 exercises to help relieve some of that low back pain after a motor vehicle accident or a car injury. So if that video brought you value, please like and subscribe to our YouTube or Instagram page at resetyoufitness.com. Again, I'm Brianna Dawson with Reset You Fitness, and have a great day.
