Eliminate Low Back Pain: 4 Simple Stretches to Relieve Tension & Improve Posture
Takeaway: The insider protocol I use with clients to instantly get them lower back pain relief.
Eliminate Low Back Pain: 4 Simple Exercises to Relieve Tension & Improve Posture
Low back pain is the most commonly reported source of ongoing pain and discomfort in adults.
anyone who has experienced back pain knows one unfortunate truth: it impacts everything else that you do.
Sitting. Standing. Walking. Lying. Sleeping. Eating. Working. Playing. The list goes on…
Unlike other injuries where you can avoid movements that aggravate or initiate pain, your spine is involved in every single source of movement in the human body.
When you have back pain, there is no escaping its wrath.
Until now…
In working with individuals of all ages over the last decade, it is not uncommon for clients to come to me with back pain.
That’s why it was beneficial to develop a short lower back strengthening protocol that has become standard in these situations of lower back discomfort.
Clients have used it with great results, and so I’m sharing the protocol with you here.
Here are four simple exercises you can perform if you experience low back pain that can help alleviate pain ad discomfort.
1. Pelvic Tilts
How to do it:
Lie flat on your back with knees bent and feet flat on the floor.
While relaxed, notice the natural gap that occurs between the small of your lower back and the floor.
Initiate the exercise by pressing your belly button toward the floor, eliminating this gap. (Your entire back from shoulder blades to tailbone should now be in contact with the floor.)
You should feel your abs engaged if performing correctly.
Hold for a 3 sec count, then relax.
Perform 2 sets of 10 repetitions.
2. Low Back Stretch
How to do it:
Start by lying on right your side.
Bend your left leg so that your knee is at 90 degrees.
Keeping your right leg straight, cross it over the left ankle.
Use your right hand to keep your left knee in contact with the ground.
With your left arm extended, gently rotate to the left as if trying to touch your left shoulder blade to the floor.
Do not let your left knee come off the ground (even if your shoulder doesn't touch).
Perform one set on each side and hold for 60 seconds.
3. Cat/Camel
How to do it:
Start on the ground on your hands and knees.
Begin by arching your back toward the ceiling. Imagine sucking in your belly button and pushing your spine to the ceiling.
Hold for 1-2 seconds at the top.
Then, arch your back in the opposite direction pushing your spine toward the floor.
Hold for 1-2 seconds at the bottom.
Repeat for 2 sets of 8 repetitions.
4. Hollow Body Holds
How to do it:
Start by lying flat on your back with knees bent.
Perform your pelvic tilt, so that there is no gap between your lower back and the floor. (You should feel your core engaged.)
Lift your knees and gently reach for your heels so that both shoulder blades come off the ground.
Actively press your lower back into the floor and hold for 30 seconds
Repeat for 2 sets.
Perform this routine any time you have back pain, and use it throughout the day as needed. It’s best used when first waking up in the morning, or after sitting for an extended period of time.
Want the full lower back routine? Click here and it’s yours.
Seriously, this plan is a game-changer if you suffer lower back pain.
Like Isaac, who strained his back and was discouraged about getting back in the gym:
“Alex, you rock. Low back rehab feels amazing and makes my back feel the best its felt all day.”
Or Laurie, who was dealing with tightness and discomfort from sitting at her desk all day at work:
“No back pain!! Mobility is basically at 100% and I have had no issues with stiffness in the past few days.”
Just click the button below and the full routine with instructions is yours, completely free. You could click this button and get low back pain relief in the next 30 seconds.