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I wanted to bring this up cause I'm sure a lot of people have low back pain. On top of doing yoga, i've been doing these exercises to really lengthen up my lumbar vertebrae. It's helped A LOT. all in all this probably takes 30-40 min, But it's so worth it. If you have a couch, you can do this.
1.Sit on couch/chair with a pillow between your legs you your adductors to squeeze the pillow between your legs. Go slow. 3X15. This is going to help pull your lumbar out of flexion
2.lay on the floor with calves on the couch. 90 degree angle in knee, so its going to look like your in a parallel squat. pillow between your legs again, adduction, slow and controlled. strong squeezes 3x15. this is going to help disengage your lower legs
3.depending on your height, set two sets of books up or two tubs of protein that add up to 8-12 inches each. You're going to lay face down between the two stacksof books/tubs, and put your forearms on top of the books/tubs. Forehead on the floor,relax. feel the stretch in your pecs and shoulders. Also, your going to point your toes IN. this exercise releases the shoulders and lets your hips tilt forward a bit. Hold this stretch for 5-6 min.
4. get on all fours. come forward on your hands so that your hips are in front of your knees instead of right above them. Arch your back and relax your six pack. hold for a min or two.
5. wall sits. you know what this is. thighs must be parallel. shoulders and head up against the wall. hands to sides, not on thighs. hold for 1-2 min.
6.lay next to the couch with calves on the couch again. 90 degrees, looking like a parallel squat. relax for 5-10 min.
7.this one might be hard for some to get into position. the entire posterior portion of your legs are going to be touch the wall, while your back is on the floor. legs straight. this is a GREAT hamstring stretch. hold for 2-3 min.
8.supine groin stretch- you're going to need something like a high coffee table for this. Same as number six except for only one leg is on the the end of the coffee table. other leg is on the floor and straight. toe pointing straight up. you may want to put something on the outside of your extended leg to keep it from pointing out. hold each leg for 5-10 min
9. wall sit- again.... 1-2 min
Feels fantastic
I did it 4-5 days in a row and now only do it maybe 2-3 times a week. I haven't had any back pain since.
1.Sit on couch/chair with a pillow between your legs you your adductors to squeeze the pillow between your legs. Go slow. 3X15. This is going to help pull your lumbar out of flexion
2.lay on the floor with calves on the couch. 90 degree angle in knee, so its going to look like your in a parallel squat. pillow between your legs again, adduction, slow and controlled. strong squeezes 3x15. this is going to help disengage your lower legs
3.depending on your height, set two sets of books up or two tubs of protein that add up to 8-12 inches each. You're going to lay face down between the two stacksof books/tubs, and put your forearms on top of the books/tubs. Forehead on the floor,relax. feel the stretch in your pecs and shoulders. Also, your going to point your toes IN. this exercise releases the shoulders and lets your hips tilt forward a bit. Hold this stretch for 5-6 min.
4. get on all fours. come forward on your hands so that your hips are in front of your knees instead of right above them. Arch your back and relax your six pack. hold for a min or two.
5. wall sits. you know what this is. thighs must be parallel. shoulders and head up against the wall. hands to sides, not on thighs. hold for 1-2 min.
6.lay next to the couch with calves on the couch again. 90 degrees, looking like a parallel squat. relax for 5-10 min.
7.this one might be hard for some to get into position. the entire posterior portion of your legs are going to be touch the wall, while your back is on the floor. legs straight. this is a GREAT hamstring stretch. hold for 2-3 min.
8.supine groin stretch- you're going to need something like a high coffee table for this. Same as number six except for only one leg is on the the end of the coffee table. other leg is on the floor and straight. toe pointing straight up. you may want to put something on the outside of your extended leg to keep it from pointing out. hold each leg for 5-10 min
9. wall sit- again.... 1-2 min
Feels fantastic
I did it 4-5 days in a row and now only do it maybe 2-3 times a week. I haven't had any back pain since.
