If you have pain flare-up’s in your back, you’ll want to start doing these beneficial exercises.
Please practice these pain reduction exercises daily for 4 weeks.
#1. Perform a movement that constantly causes pain. For example: standing up from a chair, couch, or bed. Another example can be walking a certain distance.
#2. Perform one pain reduction exercise for 2 sets, using perfect form!
#3. Re-Test the painful movement you performed in #1 (if your pain is reduced).
Things to note:
- Too much arch in the low back is caused due to child-bearing, locking the knees, poor posture, lack of butt strength, poor bending/walking habits, and/or stress/anxiety response.
- Some posture exercises you can implement are: weight bearing exercises (standing on one leg variations), and alternate butt pumps.
- Side-bending problems cause rotation of the spine, lateral tilt rotation of the pelvis, SI joint pain, and/or sciatica.
- Some posture exercises you can implement are: reaching the alternate arm up while walking or sitting on a chair, sitting or standing cat & cow pose (followed with a forward bend), and alternate knee hugs.
Thank you for this video Miss Doris…💞💞💞
You took the time to show many different ways for our bodies to be able to do specific poses and they are all really amazing!
The butt pumps while using the chair….I love it bc it helps me keep my weight even on both sides of my body and I am able to keep my back straight and not arch it easier…..when I use the chair. It also worked very well for me to do the same exercise on the floor while on my elbows instead of my hands. So effective! I love these options!
Cat and Cow standing is also so helpful! It gives another option for the same pose and it’s very helpful! Doing it on a chair or sitting on floor are also ways that really do work for me….they are all 3 excellent options.
The last pose/stretch of alternate knee hug is 1 of my fave poses! It stretches my front low abdomen and low back so well! You taught me the alternate knee stretch in a private session for the injury I have in my low back and I use it everyday. It’s 1 of my go to exercises when I need to stretch and relax my low back.
I also use it after I walk as you told us to do in this video.
I 100% trust you……
☺️💞☺️…..
I only do poses you teach.
You really are very special!
You give all of these amazing go to videos in between classes and I know how busy you are, yet you still spend the time needed to make sure the poses are being done right and that we get the most out of each pose you teach….I am so grateful for you!!
Sending you lots and lots of love!!💕💕💕
Wow! These suggestions are simple and to the point!! So many of us have or are struggling with low back pain and you’ve once again come to our rescues with almost insanely easy to do movements that can save us a lot of pain and restore us to Joy! Thank you for the MANY BLESSINGS of this BEAUTIFUL, HELPFUL BLOG!!!!!