Tag: low back stretches

20 Min Lower Back Rehab – Lower Back Stretches for Lower Back Pain Exercises Workouts – Low Back

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The 20 minute lower back rehab routine contains both lower back stretches and lower back pain exercises to strengthen lower back. Visit http://hasfit.com/workouts/rehabilitation/lower-back-rehab/ for the lower back workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free routines.
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Best Stretches to Relieve Low Back Pain

The low back is a problem area for a lot of people who sit too long in their office chair without moving. I'm guilty of this too. So today I've put together for you my best exercises to relieve low back pain either from being sedentary or from working out without proper stretching.

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Cassey Ho is a certified Pilates and fitness instructor, winner of YouTube Next Trainer, and was also recently named FITNESS Magazine's Best Healthy Living Blogger.

Low Back Pain Relief (ONE MOVE!)

Build a your strongest back and body in just 90 days
http://athleanx.com/x/get-your-strongest-body-here

Low back pain is one of the most common and debilitating injuries that can crush your workouts and progress. Anyone that has ever had a bad back can tell you just how quickly it can prevent you from working out at all, let alone with enough intensity to see gains. In this video, I show you a single exercise that you can use to start getting low back pain relief in the weeks ahead.

The key to this movement sequence is that it attacks the back pain at its source rather than at its location. Too often, people feel the pain in their back and look for treatments that treat that pain. This is not a good long term approach for beating the lumbar pain once and for all. All you are doing is temporarily treating symptoms when you do this. If you want to get rid of the pain in your back once and for all you have to figure out what is causing it in the first place.

Most of the time, all pain can be sourced to a joint either immediately above or below the site of the pain. In the case of the lower back, you would want to look at either the hips below or the thoracic spine above. In my experience as a sports physical therapist, I can tell you it’s almost always the hips (and glutes specifically) that aren’t doing their job and aren’t trained to work in concert with the muscles of the lower back that tends to lead to the breakdowns and resulting low back pain.

The muscles of the lower back just aren’t strong enough to handle the responsibility of the glutes as well. If you can get your glutes to start contributing in the way they are supposed to, you’ll see just how fast you can actually start treating your low back pain and get rid of it by strengthening the source of the problem.

Here I show you three individual exercises that you can use to progress through your lower back pain treatment. First, if you are not acutely injured but are dealing with a chronic low back issue and have pretty significant weakness in your lumbar paraspinals you would use just a band. As I demonstrate in the video, walk yourself into a squat rack with the band anchored across your path. Allow the band to push you back into a normal hip hinge. Overcome the resistance of the band by contracting your glutes and standing as straight up as you can to tie in thoracic extension as well.

Moving on, you can load the lumbar extensors a bit more (provided you have more strength) by adding in the RDL component of the exercises. Perform the same hip / glute extension as well as the RDL and you will feel a great co-contraction between the two muscle groups that would prefer to work together all along.

Finally, you can get thoracic spine strengthening as well by performing a bent row in the middle of each rep to really take your low back pain relief plan to the next level.

If you are looking to build a much stronger body while fortifying your low back and get rid of back pain once and for all, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see just how fast you can reach your body’s potential.

For more videos on how to build a strong lower back and exercises you can do for back pain relief, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24