5 of the most effective stretches I know to help relieve and prevent chronic low back pain.
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I suffered from low back pain for years and these are the stretches that gave me relief and helped me overcome this debilitating pain.
What you’ll find in these stretches is that we get into the hips as well as the low back, because the low back and hips are in close relationship. The muscles of your hip – hip flexors in front, hip extenders in back, and hip abductors on the outside, all help support healthy alignment of your spine as you move. If you sit a lot or have poor posture, these hip muscles get tight and start to pull on the low back creating strain and tension. So one of the keys in dealing with low back pain is to stretch the hips along with the low back, and add in some hip and core strengthening as well. And that’s what I’ll be showing you today.
1st stretch – Legs up the Wall (viparita Karani) in 3 positions: straight, butterfly and happy baby shape.
Provides immediate relief to the low back and stretches the back of the legs from hamstring to heels.
2nd stretch – Fig 4 against wall
Stretches muscles of outside of hip (hip abductors) like gluteus medius and piriformus, which in turn release strain on low back coming from tightness in these muscles.
3rd stretch – Runners lunge w back foot up wall, working toward king arthurs pose.
Stretches hip flexors which releases tension on the low back
4th stretch – Glute Bridge
Stretching and strengthening go hand in hand, so this exercise is crucial to strengthen the muscles of the hips, low back and core that support healthy alignment, relieving tension on the low back and preventing future strain and injury.
5th stretch – Knees together, feet wide, ankle on thigh
Stretches the low back QL muscles (Quadratus Lumborum)
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This practice is great for all fitness levels, including beginners, and for bodies of all shapes and sizes. Always listen to your body, take breaks whenever necessary, skip or modify any poses that feel unreasonable in your body, and most importantly HAVE FUN 😉
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David O Yoga – Disclaimer
David O Yoga recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
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