3 Best Moves for Lower Back Pain - Improve Your Spine Mobility!
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- Опубліковано 10 кві 2023
- 3 Best Moves for Lower Back Pain - Improve Your Spine Mobility!
Spinal mobility is crucial for various aspects of health, including breathing, core strength, pelvic floor health, and alleviating lower back pain.
Ideally, every joint in your spine should be able to move at least a bit, but most of us have some really sticky, unmoving spots, and others that basically do all the work.
This can cause issues, especially lower back pain!
In this quick video, I'm sharing three effective moves to improve function and mobility throughout your entire spine, specifically targeting lower back pain, but also your core and pelvic floor!
The first exercise requires no equipment. For the second one, you'll need a pull-up band, a Theraband, or a pair of nylons, or even a yoga strap. And for the last stretch, grab a foam roller, a rolled-up yoga mat, a half-round roller, or a tightly rolled towel.
Finally, these stretches should be pretty safe to help alleviate lower back pain and improve your spine mobility. Just modify them if anything hurts to make the move a bit smaller. However, if you have osteoporosis in your spine, please check with your medical provider before trying them.
Want help making sure your ribcage stays down in the last exercise? Pick up this magical ribcage video series for FREE: bit.ly/3nS5Bxb
And if you want more spinal mobility guidance, my Joints For Life program has you covered: bit.ly/3zuQCM7
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Thank you for this… Very helpful! And thank you for having a down to earth, relaxing vibe to your instruction… No stressing out running around trying to keep up for your students 😊
I'm so glad it resonated for you :) Stressing out is almost never helpful!
This will be very helpful for me as my upper back is very stiff. Thank you. Your videos are wonderful and I'm referring you to many of my friends.
Yay! I'm glad this one resonates for you! And thank you so much for sharing my work - I so appreciate it!
Thank you! So helpful and you make it so easy to understand each exercise!!!
You're welcome!!! I'm so glad you enjoyed the video 😊.
I'm so grateful for this. I've given up doing any cat-cow at all because it irritates my SI joint, which is hyper mobile. Now I know why; when I attempt the foam roller exercise, focusing on keeping my ribs down means almost no movement at all!! Guess that's where I focus for awhile... (doing the ribcage giveaway exercises showed me that ribs down means I'm very slouched over)
Sounds like you had an "a-ha!" moment. Being aware of our habitual movement patterns is the first step in being able to change them. It does take time and focusing on the foam roller exercise is a great place to start. Keep me posted on how it goes!
Hi Petra, Love your videos! In the exercise using the foam roller, I am wondering if the upper back muscles are actually being used in the lowering part of the movement, and are therefore over time getting stronger, or if it is just gravity that is doing the lowering for you.
You are FOR SURE using your upper back muscles here - it's a gravity assist, but it's intended to be active, and to help improve your active connection. Great Q!
Oh, targeting movement into the band helps orient sensation. Speaking of, I've never seen a band like the pink one that you're using; where is it from?
PS: I found a band similar to your pink one :)
@@helloemmcgovern Yah, the bio feedback is soooo helpful! It's a pull up assist band, from Rogue fitness but there are lots of brands and for this type of work I think they're all very interchangeable. Enjoy!
Do you have a suggestion to help stop using my abs while doing the mini sit-up on the roller?
Well, you'll have to use some abs to hold yourself there, so I wouldn't try to stop entirely! It's just that you want the focus to be upper back movement. Does that help?
It does. I'm just on ab alert since I was such an ab bracer before I became a follower. Thank you. @@PetraFisherMovement
What kind of theraband are you using?
It's an ultra light pull up assist band from Rogue Fitness. Zero magic to this though - you literally can use a pair of nylons. I like the pull up bands because they're thin and precise though, which helps me feel the spot I want to get a bit more clearly.