Lower Back Pain Relief Exercises and Stretches at Home

Lower Back Pain Relief Exercises and Stretches at Home


Lower Back Pain Relief Exercises and Stretches at Home today I’m going to show you a standing lower back and middle back stretch and it also can be modified to be an excellent hamstring stretches well so just watch this I’m gonna be holding my hands behind my legs like this i’m going to take a breath in and breath out i’m going to bend forward at the hips like this and notice that I’ve got a decent been in my legs as well and i’m going to hold my hands behind the legs like this i take a breath in and to make it into a lower back stretch i simply try to straighten my hamstrings like this and you’ll probably see that this part of the back is getting an a decent stretch now I can make that stronger and make it one side of the back by just trying to straighten one leg like this or just trying to straighten the other leg like this i can make it even stronger by pulling myself closer to the knees like this learning my head drop down relax completely and then watch gently trying to straighten the legs and to make it stronger still I then pull my face to my knees like this now depending on where you are the tightest this can affect any way from just below the neck here all the way down to the top of your glutes also play with how hard you pull the chest towards the legs versus how hard you’re trying to straighten each piece with subtle these are the very first exercise in the book which we found and many other people have found to be extremely effective for stretching out the attention and the pain of low back pain it’s an exercise which done properly stretches the obliques quadratus lumborum and latissimus dorsi 2 i’ve got a pillow here to in front of me you might be wondering why i’ll show you what that’s for a moment the first thing is a chair with a nice comfortable base especially if you’ve got piriformis problems the second thing is you need to have your knees spread widely enough apart so that you can actually hold onto the base of the chair which is what makes this one a particularly good cheer to use and then you’ll take a breath in sit up straight and on the breath out let us all go down to the side slowly like this now if you find that that’s too much of a stretch there then grab the pillow and put the pillow in between your arm and the leg like this this way you can let everything go to this side and you can rest on the pillow and that will be so much more comfortable so try to get this shoulder above the shoulder and also let the head go to the side as well most people forget that the Viking spine is part of the spine and breathe in and out a little bit in that position to move the stretch from the absolute outside of the waist int into the deeper back roll the top shoulder forward like this and then lean further to the side and it takes it away from there and move it around into the back breathe in and out and then to finish the stretch off bring the arm in front of the body life is reach it out above the shoulder and then watch reach the arm off the body as far as possible reaching the arm off the body as far as possible like this stretches latissimus dorsi and that for some people can be just a wonderful sensation and then roll the top shoulder bit further forward and feel the stretch move further into the back top shoulder bit further forward and it moves even further into the back and then at some point for me today about here actually the stretch disappears completely so then you reach the hand down put it on the cushion or the knee like this and lift yourself out and then you do the other side so follow along what I do the other side get comfortable on the chair put the pillow in position if you need it hold the side of the chair make sure you’ve got a really good grip here you want to be the sense should be that you’re hanging off his arm take a breath in settle yourself make sure the knees spread far enough apart and also notice i got my feet slightly in front of my name’s that’s for stability and on a breath out slowly let yourself down like so now if your top shoulders above your bottom shoulders miners you’ll feel the stretch at the side of the waist here keep leaning keeping and keep meaning to the arresting your whole body weight on this arm and breathe in and out a couple times in that position and then when you’re ready if you need a stronger stretch the arm across from the body like this role the top shoulder back as well and then much reach this arm off the body it’s the reaching off the body which stretches latissimus dorsi and let the head go to the side as well and then to move the stretch further into the back itself roll the top shoulder forward slightly while still reaching out breathe in Attica times and then roll the top shoulder forward a fraction more reach out even further breathe in and out that the head go to the side and as I said before when you get to a certain point that’s this point for me now you’ll find the stretch has disappeared so you reach the arm down put it on the knee and lift yourself up using the top on and the reason for lifting us up out of each stretch is we don’t want to use the muscles that we’ve just stretch to do that work Lower Back Pain Relief Exercises and Stretches at Home

4 comments on “Lower Back Pain Relief Exercises and Stretches at Home

  1. Puryear Eaker Post author

    Go should go to Unflexal webpage if you'd like to learn more about workouts. Good new solutions for everyone I think.

    Reply
  2. Romelia Polly Post author

    Awesome to see that Unflexal includes new training instructions to build my body perfectly.

    Reply
  3. Romelia Polly Post author

    Good to see that the Unflexal includes new training instructions to build my body perfectly.

    Reply

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