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Exercise & Fitness


Try this routine for lower back pain

July 2nd, 2019

Click on the title of the exercise and go to the timestamp below to see the pose. *Disclaimer: This is not medical advice. These are exercises that have worked for others who are also experiencing low back pain.

0:22

Partial crunches can stretch and strength your lower back and core muscles. Try 15 reps x2, increasing reps as you progress.

0:14

This satisfying stretch can relieve tension in the back as well as the gluteal muscles. 

Gently pull one leg towards your chest and hold for 30 seconds. Repeat with the other leg.

1:40

Stretch your hamstrings and relieve lower back tension by pulling one leg up so that your sole faces the sky. Keep your leg as straight as possible but if you don't feel comfortable with it completely straight, you can still get a good stretch with it slightly bent. Your other leg should remain bent with your sole touching the floor.

Hold your leg in position or pull gently to stretch your hamstring a little more. Hold for 3o seconds. Repeat with the other leg.

0:39

Lie flat on your back with arms extended out from your sides and legs relaxed. Then, take your arm and bend the opposite leg over the other so that your knee touches the floor. Rotate the hip to achieve this but keep your upper back and shoulders flat on the floor.

Hold this position for 30 seconds, then repeat with the other leg. 

0:15

Lie on your back with legs bent at a 45 degree angle and feet flat on the floor. Arms should be by your sides. Then pull your pelvis up so that your legs and core form a straight line and breathe in. Hold for 3-5 seconds. Then breathe out and bring pelvis back down to the floor. Try 3 sets of 10-12 repetitions.

0:36

Get on all fours, then slowly pull your back up toward the sky, while breathing in and pulling your stomach in as far as you can. This is called cat pose. Hold for 5 seconds. Next, breathe out slowly and arch your lower back and shoulders toward the sky while pushing your stomach down toward the ground. This is called cow pose. Hold for 5 seconds. Repeat sequence 5x.

1:36

From all fours, move to the soles of your feet and straighten your legs while keeping your hands firmly planted on the ground. Legs and arms should be as straight as possible, and only bent at the hips. Hold this position for 30 seconds or for as long as you can.

0:49

Lie on your front with the tops of your feet pressed to the ground, elbows bent, and hands placed on the ground below shoulders. Slowly push off your hands, straighten your arms and roll your shoulders back, while curving your back. Leave plenty of room between ears and shoulders. Hold pose for 20 seconds.