Cork, Ireland

A majority of lower back pain is due to muscle spasm. Common back aches such as tightness when bending down, soreness from sitting or standing too long or mild discomfort after an activity is usually a common back problem that may not necessarily require a physician’s attention. For such cases, massage and gentle stretches is usually sufficient to help relieve the strain temporarily. However, it can be inconvenient to arrange an appointment to visit a physiotherapist or massage therapist whenever our lower back feels uncomfortable. Hence, here is an effective program to help relieve your lower back pain at home within minutes!

NOTE: Please seek a physician if experience any numbness, loss of strength, sharp pain, fever or symptoms that lasts for a long period of time.

1. TENNIS BALL AT THE LOWER BACK
The tennis ball acts as a massage tool to help ease and release the tension at your lower back.

2. CAT-COW
Once the tension is released, you should perform the cat-cow to mobilize the spine.

3. CHILD POSE/KNEE TUCK STRETCH
The child pose will help provide more relieve at your lower back. If you have difficulties bending at your knee, you may opt for the knee tuck stretch instead.

4. HIP ROLL STRETCH
Do this to stretch your back, hips and chest.

5. COBRA STRETCH
Now, once your back feels better, gently do the cobra pose to release the abs, chest and inhibit the lower back. Remember to do this gently as this may cause more discomfort for some lower back cases. Stop and skip this stretch if you feel uncomfortable.

6. HAMSTRING STRETCH
Finish the routine by stretching your hamstrings.

You should be feeling much better after completing this routine. Remember to maintain good posture when you sit or stand to help minimize lower back strain. Try to remain active by moving often instead of sitting or standing for prolong periods. Repeat this routine as often as you need.


For more detailed instructions on how to strengthen your lower back, download my eBook today for free!

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