Sorry about the ads in this video from Expert Village. The exercise is a good one. Exhale when you bring the knee to the nose and inhale when you extend the leg. Do this exercise slowly as you see here. Also don’t let the abdomen sag. Maintain some tone in the abs to support the back.
There are four good exercises here for your lower back.
In the first one, come up on the exhale and relax down on the inhale.
In the second exercise, the spinal twist, it is tempting to let your top knee slide back and away from your lower knee. Don’t allow it. keep the knees right on top of each other. That will keep the lower back stable.
The third exercise is cat - cow. Inhale when you are looking up and exhale when you push your back up to the ceiling. Also, when looking up, do not let your abdomen drop. Keep some firmness there to support your spine.
In the last one, drop your heels as Carmen shows. This is more of a calf stretch.
This video from peak runnung is interestign for everyone. It shows how the properly aligned spine is like a shock absorber to keep the lower back from feeling pain.
In the end, 85% of lower back pain sufferers cannot be given an accurate diagnosis. Back strain or lumbar sprain may sound good, but they are vague.
In a study that looked at patients who went to their doctor within three days of feeling pain, 90% felt better within two to seven weeks. No surgery. Here is an interesting look at spinal decompression which would help to heal faster.
You can do this by hanging off the end of a table with someone holding your legs down. No need for fancy equipment, just use gravity to increase the spaces between the vertebrae.
