This Is The Most Effective Workout For Lower Back Pain

#1 – Position 1


Position 1© Brightside

Sit on a chair with a straight back, bend your knees perpendicular to the floor, and then:

1. Put the affected leg on the other one (the affected leg must be parallel to the floor)

2. Grab your calf with both of your hands.

3. Slowly, bend forward as low as you can while using the upper leg as support.

4. Drop your hands downward.

5. Hold the position for 30 seconds.

6. Return to the very first position, SLOWLY.

7. Do it again using the other leg.

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#2 – Position 2

Position 2© Brightside

Lay on your back with your legs flat, take a deep breath, and then:

1. Raise the affected leg until it is 90° with the floor, then bend your knee.

2. Put the hand of the same side on the bent knee.

3. Hold your ankle with the other hand.

4. When you feel the muscle stretch, hold the position for 30 seconds.

5. Spread your legs back on the floor, and then do the same exercise with the other leg.

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3 COMMENTS

  1. I’m not sure if I should try these exercises. I was born with scoliosis in my very low back which was not diagnosed. I am now 90 years old & it is increasingly causing me problms, but at this late date, I’m almost afraid to try anything new. I live alone, still drive my own car & am in “better than average” health for my age. I can drive anywhere within a 50 mile radius – just have trouble walking. In the house or outdoors, I use a 4-wheel walker. I have appointments with my GP every 3 months to keep track of my general health, but his solution to my problem is to “walk more”. Any suggstions?

  2. I FIND YOUR ARTICLES INTERESTING AND HELPFUL HOWEVER I DID DISCOVER THAT TRYING TO GET PAST THE MANY ARTICLE JUST TO CONTIUE WITH THE ONE I OPENED ISI VERY ANNOYING….BUT ALL IN ALL YOU ARE DO A GOOD JOB.

    DR.CAAT.

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