rosalinda.blog

Most lower back pain (non-injury related) comes down to this:

The lower back is doing work it shouldn’t be doing.

Either because:

• Hips aren’t mobile enough
• Glutes aren’t strong enough
• Core isn’t stabilizing מספיק
• Or surrounding tissues are too stiff

So the lumbar spine compensates, overworks and ends up becomes painful.

Here’s a quick cheatsheet on how to manage lower back pain:

Lack of mobility in hip joints – 90/90 or Shinbox

Tightness and weakness of QL (Quadratus Lumborum) – Side Bends

Tight glutes – Pigeon Pose Variations

Weak glutes – Glute Bridge Variations

Lack of hydration in the tissues – Myofascial Release (MFR)

Weak core muscles – Core Stabilization Exercises

Lumbar spine decompression – Hip Flexor Stretch