Lower Back Pain? Try These 3 Weird Stretches

PDF Pose Chart here: https://www.yogabody.com/lower-back-stretches-youtube/

Do you have chronic lower back pain? Does it get worse after sitting at your desk or driving? What can start off as a slight nuisance, over time can begin to affect your quality of life.

The most common lumbar spine problems originate in the muscles, ligaments and discs around your lumbar and sacral vertebrae L4, L5, and S1. A disc bulge or nerve compression in this area, can also cause pain or numbness in your legs.

How to fix it? Pain killers will only mask the problem and the best approach to healing is three-pronged, through strengthening, balancing and flexibility practices. The three stretches in this video are a good place to start – they will help to give you some temporary relief and set you on the path to healing.

00:00 Lower Back Pain
00:51 When Back Pain Becomes Chronic
02:11 Muscular Injuries
03:08 Ligament Injuries
03:42 Disc Injuries
04:37 Other Lower Back Conditions
05:11 Best Approach To Healing
06:03 Why Not Just Go To The Doctor?
06:48 Disc Herniation And Surgery
07:52 3 Weird Lower Back Stretches
08:30 Standing Psoas Lunge
10:39 Zombie Crawl
12:31 L-Fold

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.

The geographically low position of your lumbar spine, compared with its wide range of motion can cause problems where your lumbar and sacral vertebrae meet – your L4, L5 and S1. Together with soft tissues, nerves and intervertebral discs, this area of your back is responsible for helping to support your upper body, allowing you to bend, flex and extend in different directions.

Key muscles that can lead to lower back pain when injured or strained include your QL muscles, erector spinae, lats and obliques. They all play a crucial role in supporting your spine and allowing you to move your body freely. Muscle injuries heal quicker than ligament and disc problems.

1) Muscle strain
2) Ligament injury
3) Disc compression

*After sitting at a desk
*After driving
*When bending forward
*When you cough or sneeze

These stretches assume you’re already in pain, so the approach is very gentle. As weeks and months go by you’ll probably want to up the level of intensity and move on to some stronger poses.

*Minimize shear forces
*No sudden or sharp bending movements
*No aggressive cycling or running
*Try not to sit for long periods of time

1) Standing Psoas Lunge
2) Zombie Crawl
3) L-Fold

* Check out this article: https://www.yogabody.com/soothe-sore-lower-back/
* 21-Day Happy Back Challenge https://www.yogabody.com/happy-back
* My podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com/

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Got a question? Please post down below.

#BackStretches #BackPain #LumbarSpine



  1. Please check the description for the PDF download. Also, you'll noticed the chapter annotations allow you to skip forward to the exercises if you're returning to this video in the future. Hope you find this helpful! Drop a comment or question below if I can be of help. Keep going! – Lucas @ YOGABODY

  2. I've been doing similar exercises for two years with no improvement. A visit to an Orthopedic doctor and an MRI revealed that I have advanced disc and joint degeneration causing stenosis and degeneration, stenosis and compression of the nerves. I'm now scheduled to have a spinal injection which I'm told by others who have this procedure has provided relief.

  3. Lower back pain is also caused by tension, depression & anxiety – Just something to keep in mind. I'm looking for something quick, simple, yogic, for seniors . Many of the youth of today, recommend things that are fix now, repent at leisure. Intense complicated work outs that actually end up hurting your body & require healing later in life. Just something to bear in mind. Thanks & keep up the good work.

  4. Amazing really liked this video, the stretches which are explained in it are really worthful in decreasing the pain. Planet Ayurveda provides natural herbs and herbal formulations which is very effective in fighting against many diseases

  5. Скажите пожалуйста у спондиллолистезЛ-4 Л-5со смещением 5 мм и спондиллоартроз 1 степени ,мне можно делать эти упражения🙏Спасибо🙌

  6. Thank you for explaining the other types of injuries. I have a chronic ligament issue that causes strains/sprains and it's hard for people to understand that it's actually aggravated by ibuprofen and stretching. For me, strengthening exercises help more.

  7. All of these stretches are great but that third one helped relieve my back pain immediately! Thank you for making my day 1000x better!!

  8. thank you sir for the knowledge share and effort. The PDF download is of major assistance. I am going to check all your content, i feel a terrible neck soreness and a lower back pain which is a lot worse the moment i get out of bed in the morning. Yep, desk job here.

  9. This is brilliant and wonderful! Years ago, I was literally struck by a Pick-up Truck that was backing up & speeding to grab a Parking spot, while I stood with my back toward him, attempting to hail a taxi. No Teacher or Provider has ever explained the REASONS and SOLUTIONS for PAIN from Spinal Injuries (such as mine) or my herniated, bulging discs, in such smart, yet laymen's terms – as you do here. So Thank You. The Muscular Injuries you speak of make total sense as well. I was told I had some "Muscle Collapse" too. I am VERY Blessed and Thankful to be walking!

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