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.
VIDEO CONTENTS
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.
ANATOMY
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.
COMMON PROBLEMS
1) Muscle strain
2) Ligament injury
3) Disc compression
WHEN MIGHT YOU FEEL PAIN?
*After sitting at a desk
*After driving
*When bending forward
*When you cough or sneeze
BEST PRACTICES
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.
TIPS DURING HEALING
*Minimize shear forces
*No sudden or sharp bending movements
*No aggressive cycling or running
*Try not to sit for long periods of time
3 STRETCHES WE’LL LEARN
1) Standing Psoas Lunge
2) Zombie Crawl
3) L-Fold
WANT MORE?
* 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/
Like this video? Please subscribe for more https://www.youtube.com/c/YOGABODY_Official?sub_confirmation=1
Got a question? Please post down below.
#BackStretches #BackPain #LumbarSpine
source
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
Those are 3 really good poses.
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.
I can't do these because I have left shoulder arthritis as well?
Hi Lucas. Can you give me some exercises to strengthen my lower back to avoid lower back pain. Regards Greg
Brilliant!
The first pose, around 9:20 can't be done if your calf muscles (on the back of your calf, right below your knee area) are tight. You'd need to work on stretching your calf muscles first.
When you demonstrated the psoas stretch, your breathing sounded quite laboured. Is there benefit from constricting the throat while breathing?
I hear a gluttal stop at the start of the out breath. What is the benefit from constricting in this way? I like your clear presentation.
This is a excellent vidio ! Thank you very much for all your instruction ..
cool video , not sure but maybe cut out the 1 min time while you are doing it
Just found your videos. Can't WAIT to try them. Thank you, thank you!
Anything to relieve the stabbing pain in my lower back. Thank you!
Great video. Thanks.
the second stretch on the floor is awesome!
please recommend yoga & special excercise for vericos and ankle joint swelling
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.
Thanks
you got me with the use of the black pen! i've been lapping up and trying all these stretches and it works for me =)
Excellent! 3 excerises are good for lower back. But while I am running compress my back get pain. What to do?
I am MD and every word from you were absolutely right! Very well explanation. Keep up the good word, and I am going to follow you 🙂
Excellent presentation…..thanks a lot.
back pain gone🥰🥰🥰🥰🥰🥰🥰🥰
Thanks dr amazing fixing.Im sure this will work.
nononono not lower back … UPPER back
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
how often should I do these exercises
this helped me a lot,. it relieved my lower back pain!, thanks a lot!
Hello ! Can I do this exercises if I have a disc median herniation on l4 l5 (7 mm ) ???
Brilliant very very helpful thank you 🙏😇🙏
Thank u
Скажите пожалуйста у спондиллолистезЛ-4 Л-5со смещением 5 мм и спондиллоартроз 1 степени ,мне можно делать эти упражения🙏Спасибо🙌
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.
I’d like a pose chart, where can I get one
Amazing… thank you so much
All of these stretches are great but that third one helped relieve my back pain immediately! Thank you for making my day 1000x better!!
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.
Question, why is the forward foot turned out and not straight forward in the lunge?
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!
This was my first time watching and doing these exercises, It felt amazing. Thank you so much 😊
My English not good but but I want ask,I have pain when sitting and when standing and if I want to sit I have to hold my lower back what's that
… [Trackback]
[…] There you will find 42025 additional Information on that Topic: drgnfly.app/physical-therapy/lower-back-pain-try-these-3-weird-stretches/ […]
… [Trackback]
[…] There you can find 18594 more Info on that Topic: drgnfly.app/physical-therapy/lower-back-pain-try-these-3-weird-stretches/ […]
… [Trackback]
[…] Information to that Topic: drgnfly.app/physical-therapy/lower-back-pain-try-these-3-weird-stretches/ […]
… [Trackback]
[…] Info to that Topic: drgnfly.app/physical-therapy/lower-back-pain-try-these-3-weird-stretches/ […]
… [Trackback]
[…] Find More to that Topic: drgnfly.app/physical-therapy/lower-back-pain-try-these-3-weird-stretches/ […]
… [Trackback]
[…] Read More Info here on that Topic: drgnfly.app/physical-therapy/lower-back-pain-try-these-3-weird-stretches/ […]
buy priligy online His cultivation is so strong that even in the entire Tiandao tribe, he can be ranked
priligy dapoxetine buy Another of the EPIC Study s three lead investigators, Dr
cytotec rectally Stress fractures of the fibula a review of fifty cases in athletes
The bottom line is that women should expect possible changes in their menstrual cycle as a result of taking tamoxifen, but seek medical evaluation and possible treatment for any severe or concerning menstrual symptoms como conseguir cytotec en usa PubMed 81243