6 Essential Exercises For Back Pain Relief & Prevention

if you want to fix your lower back pain with exercises you need to stretch strengthen and mobilize the spinal joints especially that lower joint The lumbosacral Joint so here's the best exercises to do all three of those things the lumbar cycle joint is the most problematic joint in the lower back it tends to get restricted usually from the way we sit or lift causing anything from tightness to severe back pains or sciatica so here's two great options to mobilize it starting in a tabletop position ease gently into yoga's Cobra position the key here is slowly and gently let your back relax completely and hang here for about five seconds I prefer the chin in rather than the chin up position because it's better for your lower neck then move right back into your pelvises touching your heels or as near as you can and relax here for five seconds alternate between these two positions ten times slowly once a day to mobilize the lumbosacral joint if your low back hurts in one of these positions especially the Cobra position don't move in that direction as your spine may be inflamed so for example just move between the tabletop position and child's pose position instead exercise 2 is like yoga's cat Cow movement but localized to the lower back from the tabletop position again with next straight relax your lumbar spine down Don't Force It Down just relax it down and then use your abs to strongly lift and tilt the pelvis the other way hold for a second in each position and then slowly move the other way keeping within a pain-free range of motion try to keep your mid back and neck straight so that you're looking at the ground repeat ten times slowly once a day to loosen up lower back joints practitioners that specialize in manipulation tend to use a lumbar roll adjustment because rotation opens up the spinal joints the brittle exercises do this very effectively and the great thing is that they mobilize the mid-back and the pelvis 2 which play a big part in many cases of low back pain start off on your side with a straight torso and bottom leg and top leg bent to about 90 or 100 degrees at the hip grab the shin of your top leg with palm up and the foot of the bottom leg Palm up two then keeping your top knee down and bottom legs straight with your torso relax the top shoulder down to the mat as far as it can comfortably go breathe out as you relax and look slightly behind yourself hold this position for five seconds then push with your foot and shin against your hands for a few seconds try to straighten out both legs but resist with your hands then breathe out relax completely and try to allow your shoulder to Sag further towards the floor repeat this pushing against your hands and then relaxing further into rotation three to five times on each side once a day one bonus of this exercise is that it stretches the erectus femoris of the lower leg which if tight can increase your lower back arch and compress the spinal joints exercise 4 in the pretzel 2.0 exercise start off with your legs in a 1990 position place your hands parallel with your front thigh and straighten your elbows breathe out and rotate your torso until you feel a nice stretch do this for five slow breaths once a day the pretzel exercises seem a bit hard for you or your knees a corkscrew stretch is a good alternative with your top leg bent to 90 degrees you can hold it underneath your thigh so as not to bend your knee too much then simply put the opposite arm straight against the ground and pull the top leg towards the ground as you breathe out repeat for five slow breaths once a day the Multiverse muscle is probably the most important stabilizing muscle for lower back movements and Recent research has shown that dysfunction of this muscle is strongly associated with lower back pain this muscle can actually deactivate begin to work very poorly and sluggishly after a bout of low back pain and then stay inactive causing chronic lumbar problems so here's how to activate and strengthen it again from a tabletop position with chin tucked in so that you're facing straight down straighten one arm and the opposite leg tighten your abdominal muscles to make sure that your lower back doesn't Arch and hold it for five seconds the aim is to do this without moving your pelvis to one side and without rotating the pelvis holding the position is the key as this makes the Multiverse work hard to stabilize your frame alternate sides repeating until light fatigue and work towards ten times each side every second day over time if you find it too hard and your back muscles tend to cramp up a bit try it with both hands on the ground to start with and only lifting your legs slightly then build up the leg lift and later add the arm movement over time lastly weak glutes are a major cause of dysfunction in the lower back a weak glute Maximus can lead to an increased arch in your lower back which compresses spinal joints and glute medius and Minimus are very important to keep the pelvis level on each side we've already worked the glute Max in the bird dog exercise so let's just finish with one exercise that covers all of these pelvic supporting muscles a single leg Bridge lying face up with one leg bent push the foot on the ground away from your body to help isolate the glutes engage your abs to prevent lumbar arching and then lift your body hold for a few seconds and lower back down repeat until you feel a light fatigue in your glutes and work towards one set of tin on each leg every second day if you find that a bit hard you can start off with the raised leg in an easier position or even a double leg raise and then at the top lifting one foot off the ground as you hold now if you're having troubles more with your sacroiliac joint or sciatica I'll leave some links in the description box below to videos to help you with those anyway I hope you liked the video if you did please consider liking and subscribing because it always really helps and let me know how you go in the comment section below okay cheers

Channel: Body Fix Exercises

Views: 35,533

Keywords: lower back pain, low back pain, relieve back pain, lower back, back pain, back pain relief, pain in lower back, stretches, chiropractor, sciatica, pain in back, how to relieve lower back pain, back extension exercise, extension exercises, back, lower back muscles, leg pains, foam roller, disc bulge, disc hernia, mobility exercises, mobilisation, mobilisations, back pain relief exercises, lower back pain relief, Lower Back Pain Exercises, Back Pain Relief

Id: ynw7zr3dnUw

Length: 7min 26sec (446 seconds)

Published: Wed Jan 25 2023