Want to get rid of lower back pain and stiffness right now without taking a painkiller? Instead of stretches, let's get those stabilizer muscles in good shape so you feel good regardless of whether you spend your days in front of a computer, in the garden, or playing your favorite sport.
You can do these four back pain relief exercises first thing in the morning, before you go to bed, and throughout the day as needed. There's even a variation on one of the exercises that you can do while working at your desk if you start to feel a little stiff.
Coach E also gets into a short explanation of why our lower backs tend to get stiff and ache. Also, he demonstrates a very, very good reason to avoid stretching.
To get the most out of this routine, keep focused on the cues. It's all about precision today. Remember to pay attention to your alignment, breathing, muscle control, and muscle activation order during each exercise.
The only tool you'll need is some sort of long stick, dowel, or rod for the third exercise. You can use a broom handle, hockey stick, or anything similar you have lying around. It really helps with centering and maintaining stability so you don't accidentally shift your body weight.
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IN THIS VIDEO
00:00 - Intro
01:05 - Study on spinal degeneration in assymptomatic people
01:54 - Why you should avoid stretching for low back pain
03:58 - Our approach
THE EXERCISES
04:39 - Hip Bridge
07:37 - Standing Glute Contraction
11:17 - Birddog
14:52 - Activated Squat
18:43 - Next steps
RESOURCES AND LINKS MENTIONED
Study - Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations: www.ncbi.nlm.nih.gov/pmc/arti...
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): • 6 Intrinsic Foot Muscl...
The Low Back Pain Solution: precisionmovement.coach/low-b...
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.