Low back pain (LBP) is common. Way too common. Treating it is difficult as there are often many factors contributing to your pain. The strategies I am going to share are meant to improve your situation. At worst, they should do nothing, meaning they will not make it worse.
All of the strategies will have multiple videos to help guide you through the process. These are strategies I have used with both clients and patients to not just manage, but ultimately resolve their LBP.
I am going to go over each in more detail, but the 5 strategies are:
Supine deloading - I will also share how to deload in sitting and standing
Core stabilization - it’s not so much what you do but HOW you do it
Glute exercises - in general, when the glutes are strong there are less issues with the knees and low back
Hip mobility - when the hips are tight, there tends to be more movement through the low back to compensate
Hip hinge - poor awareness and understanding of how to properly bend at the hips will routinely flare up the back
Most people stretching their hamstrings are really stretching their sciatic nerve. The hamstring runs from the bottom of your butt to the back of the knee.
Rounding your back to stretch the hamstrings makes no sense. It does not improve hamstring flexibility but it does tension the sciatic nerve.
Single leg hamstring drops w/ ball.
For now, this one if the grand daddy of the hamstring drop family.
Set up with your feet under something that will not move. A dumbbell rack works great but not all are low enough to the ground.
I have used a standing hamstring curl machine to perform hamstring drops when the DB rack was not an option. See below.
Set up with your feet anchored under a dumbbell rack or other solid structure that will not move. Focus on bracing the abs, staying tall throughout the motion and not bending at the hips. Perform the hamstring drop with only one leg on the way down and both legs coming back up. Try to keep the emphasis on the hamstring, not the arms and shoulders. The upper body is definitely assisting the movement, but the hamstrings should be the focus. Enjoy.
This will punch your hamstrings right in the mouth. Set up with both knees bent, feet flat on the ground with a slider under one of your feet. Lift the foot that is not on the slider off the floor. Perform a single-leg bridge with the other leg. Once at the top of the motion, straighten the knee by sliding the foot away from the body. When the knee is extended, keep the hips on the floor, bend the knee and start again with the single-leg bridge.
This is a great alternative if using some attachment for the hands increases back pain or you find yourself pulling too much with the arms. Start by setting the pulley so it is around hip-height. Set the strap so it goes around the front of your hips. Set and brace your neutral spine position. Focus on keeping pressure through the heels and sitting back through the hips. To return to the start position, squeeze the glutes and push the hips forward. Avoid overextending the hips and straightening the body as this will cause you to lose your balance and fall back.