For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.
1. Supine Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.
2. Two-Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead.Hold 2-3 minutes and then switch to the left side for 2-3 minutes.
4. Thread the Needle
Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.
5. Legs Up the Wall
Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.
Low Back Injury: some of easy steps to get you back in the gym or back on your JOB, without pain:
- Rest. at least a few days until you can walk, move, and bend in all directions without pain.
- Go see a good chiropractor, acupuncturist, or massage therapist. some of them are weird and the medical establishment doesn’t love any of them, but each practitioner knows the lumbar region and knows it well.
- Cupping. Cupping is a great way to decrease spasm in the lumbar area while increasing the flow of freshly oxygenated blood to the area. Increased blood flow also means waste products from the trauma area getting cleared out. These are good things.
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- Foam Roller. If you don’t have access to any care and you’re completely on your own then your first step is to get extremely familiar with your foam roller. Roll back and forth over the painful areas, slowly and carefully for ten minutes or until you start to feel an decrease in the discomfort…
- Anti-Inflammatory Diet. Lastly, it’s time to make very certain you’re eating in the most anti-inflammatory manner possible. It’s time to ditch the grains and make sure you’re getting your fish oil on a daily basis. Reducing inflammation system wide will allow your body to focus on the acute injury and not spend it’s healing energies elsewhere!
- Ice. Ice your low back consistently. Ice is most certainly cold and therefore sometimes uncomfortable to apply to your body, but the anti-inflammatory benefits far outweigh the momentary discomfort.