I do a set of yoga poses. I lay on the floor on my back with knees bent I pull o e knee to my chest and hold for 30 seconds or for however longer it feels comfortable then rotate to the other knee, I then do cat pose and cow pose and tree pose . The whole process takes me 10 to 15 minutes
When my lower back aches I lay on the floor, on a yoga mat, and schooch my legs up against a wall and lay there, relaxing my muscles, and breathing deeply and slowly and evenly. I lay there for a good ten minutes. Then I roll to the right pulling my knees to my chest as I turn to the right side. I lay there a bit, then get to my hands and knees and then slowly sit up and then slowly stand up and stretch my arms high over my head. Breathing slowly. Then I bring my arms to my side and I’m much more relaxed
Yoga uses poses called cat and cow that I remember being good for the back, if you aren’t familiar with them you should find YouTube helpful, but it involves arching the back and caving it in – alternating.
My parents would tell me to hang upside down on the couch, or flat on the floor. Slowly raise each foot in the air one at a time. You want to do something similar to hanging from monkey bars to separate the vertebrae in your back. Hope this helps!!!
There’s no best way for everyone. I feel like is more you finding stretches that make you feel that good pain and still can feel relieving tension. I do backbends on the floor. That’s the first thing I do once I get home from work. Try stretching the TBand as well. 2-3 active stretching positions for a couple of minutes each. Stretch during the day too. A front bend when you have some privacy or use the restrooms. Building a 5 minutes routine in the morning and night has helped me a lot as well as active stretching and contortioning training. The back pain will be a lot less with regular movements through the day.
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