Lower back pain affects 80% of the population at some point in their lives. The causes are many and varied and I don’t think we, as a profession, fully understand the extent of the problem.
Ultimately my philosophy is to find the underlying cause of back pain and, where possible, treat that.
But sometimes you just want immediate relief, and this exercise can do that.
I was first shown this when I was studying with the team Gray Institute who are the champions of moving the body in all directions to help coordination, recovery, and performance.
This exercise is no exception.
You see one of the reasons for lower back pain can be an irritation in the joints at the lower back (L5/S1). This exercise uses the anatomy and mechanics of that area to open it up and stretch the joint a little. This can pump out inflammation and help reduce pain.
How you do it:
If you want to open up the right facet you will need to put your right leg up on a chair or step.
This opens up the joint in the sagittal plane.
Next, you will need to lift your right hand up over your head and lean to the left.
This opens up the joint in the frontal plane.
Lastly, you will need to rotate your upper body to the right, this opens or gaps the joint in the transverse plane.
From here it is up to you how you move but most people prefer to move the arms gently back and forth in one of the planes to create rhythmical movement which has a calming effect on the nervous system.
So – go on give it a go and let me know how it feels in the comments below.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share with someone who needs this.
Over the last 10 years Ed has been building a YouTube library to help people manage their own pain or movement limitations and increase performance through exercise. He regularly adds videos so be sure to subscribe and visit regularly
"Oh My Gosh- I am ALREADY feeling relief after a few days! I used to wake up 2-3 times a night with shooting pain that anti inflammatories couldn't touch. Now I have been waking up just because I want to notice what it feels like to lay in bed pain free- THANK YOU!."
"When I first started with your program I was experience a lot of pain. Walking was difficult. I had to stop and catch my breath every few minutes and lean against a wall for support. Now when I walk with my husband we go for over an hour. I never had to sit down and stop...and, hardly any pain!!! 😊😊 I can’t thank you enough."
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