PDF Pose Chart here:
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?
* Join our YOGABODY Daily at-home fitness program:
* Check out this article:
* 21-Day Happy Back Challenge
* Lucas’ podcast:
* Main site:
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Got a question? Please post down below.
#BackStretches #BackPain #LumbarSpine
Download the FREE PDF Pose Chart here:
https://www.yogabody.com/lower-back-stretches-youtube/
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
You mentioned there would be videos for strengthening and balance to add to this one. Could you direct me to those, please? BTW, I really appreciate your teaching style.
Where has this guy been for 20+ yrs of back pain!!!? O well thankful the Lord showed me to you tonight.
I'm astonished because I did Know the two last exercises and they are very efficient. THANK YOU !
Thanks
This guy is amazing! Genius as well
Pleeeze get to showing me.
Yes
Thanks for your help in this matter and I wish you a very happy day to you and your family😊😊😊
Excellent exercise. Thanks very much. You can feel the pain relief straight after
This guy is good! Thank you for what you do.
Can I safely do yoga since I have 2 fusions (4 levels) at T2-3 and L4-5 S1and a spinal stimulator in my back?
I had been carrying something very heavy. Like a couch. Over my head to move. My L4 L5 and S 1 (,4 and 5 more) have been really irritated on the left. I feel it when I step, on the left. It feels angry. would you have any poses that could help, or would you recommend I go to a doctor to have it examined?
Twists really seem to lose it. But it flares back up in a few hours. Some of your videos have really helped so far. Thank you!
Thanks!
need some 8:29 books for your wall…?
Thanks sir very much 💜️
💜️🗿
Lucas@yogabody, these are great, but are they safe to do if you also have a labrum tear? The first pose is uncomfortable for the affected hip, and the last pose is even more uncomfortable. Do you have any suggestions for lower back pain and hip labrum tear?
It's a great channel.wonderful explanation of stretches and divine relief
I go to my Dr. And she can't even order the right xray. I'm just out in left field.
Respectful work……✌️
Great poses, thanks a lot!
Thank you I have two bulging discs and two herniated discs L3 L4 L5 S1 I'm in pain will these help? And if they do do you do these daily or three times a week?
❤❤Thank you for this video!! I like it a lot how you did present it to us. It very difficult for me to accept my very sick limited mobility now because I did play sports in my younger years. Even after injured ankle I did manage to run and train for months, not as a professional but the pure amateur, and did run a marathon… now making a move in bed, from one side to the other side, makes me see the stars…figuratively speaking.
No one said it was this simple to fix your lower back issues. Love you man ❤ God Bless!
Thanks you so much
Hi
Can you tell me why my lower back hurts when I try to stand up from a seating position ? Please 🙏
I slammed my back down on a boat deck after we hit a wave, and boy did that hurt. I have seen a PT which helped. I came across your video and I like the way you go into detail with a skeleton.
Congratulations! Very good results!..Excellent video!..Thank you
Will these exercises make you taller?
I have discomfort when I arch backwards in my lower back, SI joint area…are these 3 stretches indicated for this?
With the zombie stretch, should your upper thighs be off the ground?
These exercises are extremely helpful! Can you please do a video of how to sit properly, walk, sleep, bending correctly with this type of back pain? Thanks
just get to the exercises all you huk flapping about physiology. Stopped watching after 2 minutes. You're a boring speaker
Hello,thanks for the useful video. Just a quick question. In your opinion, is it helpful to use hula hoop and do joking when having lower back pain?
Did just one of the stretches yesterday and today I woke up painfree for the first time in 1.5 years. Thank you!
This really heeled my pain, thank you very much!
❤
🙏🏾🙏🏾🙏🏾
I have arthritis in my toes, so they won't bend. I also have a rotator cuff, so cannot put my arms above my head. Im so frustrated. I'd love to try these. I have a fused spine L4 through to S1. So much pain.
I'm patient of cervical spondylosis.. problem with c1-c5…L4/5…S1…can I do this to fix my problem
I love how you explained the basic of lower back pain and love to practice the exercises. Just wondering are these exercises suitable for spondylolisthesis patient?
Simple to do at work when the back starts to get a little tight.
Walking on a concrete/warehouse floor all day tends to be a little hard on the body.
Stretches – 8:29.. thank you, sir