but again only to your comfort level and then afterwards
switch to the other and repeat to keep everything in balance.
next level as you do this stretch press with this hand
going into this as much as you can once you feel a deep
having more pain. Let's say it's your right side. You're
target that quadratus lumborum focus on feeling it from the
going to take that side's leg, put it over the other one just
bottom of the ribs going into lower back into the hip keep
seconds from there you're going to relax and then repeat this
deep opening stretch on your lower back. It's going to
going to the legs engage, the glutes, and the quadratus
bit towards my left. As you do this, you're going to feel a
Focusing on moving through your pelvis. So, we don't want to
everything imbalance afterwards I like to follow up with a
your head just like this. Now you know why we call it the
repetition build into it just a little bit more and then when
that muscle that we talked about earlier, the quadratus
lumborum. So, what you want to do is just lift the hip that is
and then what you're going to do to take this one to the next
only help loosen up the lower back but strengthen it also for
that you have one sided lower back pain give this a try
level is slowly lower your heel down towards the floor but
you're done on one side just switch to the other to keep
like this. So your toes are pointed straight ahead. You're
your hip. You're going to take the other arm and put it over
usually feels really really good. You want to hold this one
nice and slowly for about five to 10 repetitions and with each
comfortable stretch you want to hold this one for 20 to 30
stretch called the ballerina this one right here anytime
to lean away from the side of pain. So I'm leaning a little
this video a like and maybe subscribing too. If you have
any comments or questions, please leave them below. I'll
We're going to go to the bottom of a staircase and just step up
If the exercises help, please support the channel by giving
right here into your hip it will intensify that quite a bit
again right around that spot in the lower back but do this one
just like this. This one right here again is going to target
ballerina. The movement from here is very easy. We're going
one three to five times if you want to take this one to the
long-lasting pain relief. Every time that you go up the stairs,
on both sides. Here's a really easy exercise that will not
lumbar muscle right here. Really focus on feeling that.
give this one a try. It's known as a hip hike or hip hitch.
below. Whatever is easier for you. I like to go above just
turn your head to look over your shoulder. You're pretty
much going to get a full-body stretch with this one. It
might get that satisfying self pop crack or release but you
little bit more but do this one for three to five repetitions
comfortably for 20 to 30 seconds. You're just going to
going to take your hand on the non-painful side and stabilize
hip hike very very well so whatever side that you might be
upper back as flat as possible on the bed or the floor. Also,
one of my favorite exercises. It's called the Bretzel and
lower back stiffness and pain. To get into position, we're
like this. The other hand is going to grab right at our
relax on the next repetition. Try to build into it just a
take it to the next level, we're going to take this top
So, this is my left leg. I'm going to take my right hand and
the same time. As you do this, you're going to feel a deep
Once you feel that, you're then going to hold this position. To
other side. So, if I'm going a little bit towards my left,
forward. We're going to pull our legs backward like this at
we're going to move on to the scorpion. For this one, we're
angle your body just a little bit towards one side. So, I'm
stretch form in the legs, the glutes, and the lower back.
on the next repetition, try to build into it just a little bit
going to feel the other side start to activate to stabilize
lower back and bring your heels downward towards the floor as
side that you're leaning towards, you'll feel it on the
fight your body weight as much as you can. Should take you
about three to five seconds to go all the way down. You're
relax and then you're going to repeat it on the other side.
You want to hold this comfortably for five seconds
a try going towards the right. If any of those positions offer
both but you want your knees roughly at 90 degrees. This top
with one foot on the stair. The other side is going to be off
grab right behind my knee. You can go above or you can go
this movement and you want to just focus on really feeling it
the lower back this one targets the spinal rotators and you
you'll probably get instant relief this one compliments the
shoulder and we're going to rotate it downward to keep our
You're going to bend your knees at 90 degrees, put your legs
off the stair upward towards the ceiling as much as you can.
From there, we're going to build back into the cobra and
you do this you're going to feel a lot of good motion in
lower back. So, give it a try going towards the left, give it
like this. They're kind of in a V position and just put your
You want to do this for two repetitions in both directions.
to target the hip flexors and the psoas muscle. Big
ankle at the top of the foot. The movement is very straight
instigators of lower back pain. Want to hold this one
lean into it with our back like this. As you lift up, you're
going to support our upper body weight onto our forearms just
hands together. Just allow your whole body to relax for this
repetitions and if you would like to take the cobra to the
lumbar muscle, what you do is instead of going straight with
comfortably for 20 to 30 seconds and just do nice, slow,
switch legs to keep everything in balance. This exercise is a
going to do first is just press up like this, lifting your
Doesn't matter which side is up. We're going to do this on
one. The more you relax, the better the results will be.
personal favorite for many because it can loosen up your
what I'm going to do instead of just going forward with it, I'm
knee right here, you're going to take the other side's hand.
control breathing. Let out as much tension as possible. From
your waist through your lower body I should say through your
it's going to target a lot of muscles as associated with
five times. With each repetition, try to build into
body as flat as possible and you're going to rotate through
going to start lying on our side in bed or on a floor.
hands off your side right at the shoulders. So, what you're
pressing that back hip right here down towards the floor as
you're really going to feel it towards the right side of the
up with your hips or your pelvis. Keep it flat. What this
chest off the floor. The key with this exercise, don't lift
going to feel that deep stretch. Really again, focus on
you more relief, spend more time in that position. This is
going to towards the other side. So, let's start by
more but repeat this whole cycle nice and slowly for three
going a little bit towards my left and then lift up. Whatever
next level and target a little bit more off into the quadratus
don't want to force it instead go for a deep comfortable
stretch hold this one right here for five seconds you're to
it just a little bit more and when you're done on one side,
going to hold this position and take it to even the next level
and feet now you want to keep your waist through your upper
back and end with a satisfying self-pop crack or release. I
call this one the Cobra Scorpion. It's a blend of two
and then just come back up like this and then repeat this one
start with the cobra. Start lying on your stomach, put your
to relax and then you're going to repeat this one three to
instigator of one-sided lower back pain. So, for this one,
there, you're just going to come back down and relax. Now,
pressing down with this back hip. As you do this, you're
20 to 30 seconds and do nice, slow, controlled breathing also
deep but comfortable stretch, you want to hold this one for
the same time. It will intensify it quite a bit. So,
already start to feel muscle firing around the hip and also
to take our other arm, hold it out straight right to the side
towards the other side like this. As you do that, you're
by rotating your chest right here down towards the floor at
ribs into the lower back into the top of the hip. A big
importantly, into the front part of your thigh. It's going
is going to do is stretch the core muscles and more
popular yoga poses that you can do in bed or on a floor. Let's
only to your comfort level to to 30second hold, you're going
as much as you feel comfortable. Once you feel a
three to five times and with each repetition, try to build
stretch. So what I want to do with this back hip right here
and then we're going to lean forward as much as we can while
level, we can focus on hitting a muscle called the quadratus
lumborum or the QL muscle which runs from the bottom of the
much as we can and then what we're going to do is just reach
importantly, into those glutes. Keep taking your chest downward
feeling it into the lower back. Once you feel that, you're then
straight in front of us, knee bent at 90 degrees. The other
degrees thus the ninety ninety stretch. What we want to do is
into it just a little bit more. To take this one to the next
leg is going to be right off to our side. Knee also bent at 90
unfamiliar with the glutes, they are a main hip, pelvic,
stiffness and pain relief even with in 30 seconds. So, with
that being said, let's get started and loosen up that
It's called the 90 ninety stretch and why I like this one
going to feel a ton of muscles fire across the hips and more
exercise anytime that I have lower back stiffness or pain.
What I'm going to do first is really focus on a deep glute
back stiffness or pain, target this muscle first. To get into
kind of have nice upright posture as much as we can. So
we're going to start on a floor. One leg is going to be
required no equipment and you may find get quick lower back
just stabilize off your side with your hand just like this.
They're going to hit different muscles. To get the best
into that glute right there. Hold that position. We're going
is press it down into the floor as much as you can. You should
and lower back stabilizer. So, anytime that you have lower Hey, everyone. Doctor Rowe coming to you from SpineCare in
In this video, I'm going to show you how to loosen up your
easy exercises that can quickly loosen up a stiff lower back.
St. Joseph, Michigan. In this video, we're going to go over
so much is because it really targets the glutes. If you're
results, go through them all and use what gives you the most
stiff lower back right now. This is my personal go-to
relief. As a bonus, all of the exercises can be done at home
lower back in seconds. Stay tuned.
get back to you as soon as I can. Thanks for watching.
All of these exercises work just a little bit differently.