Back Pain Relief:
Exercises:
Above Shoulder Level Y Reach Exercise (Each and Both Hands)(different stances-as far as possible, while grounded) 50 each side for 3 days will give lower back improvements for 3 months
Strengthen core and diaphragm
Weak Ankles may cause lower back issues
Working on the face, jaw, and/or teeth reduces lower back pain due to how the cerebellum functions
Stretches:
To alleviate back pain (predominantly seen is the loss of lateral bending) perform a total of 3-5 minutes of ≤30% pure lateral flexion into pressure (pressing into a band or doorway). Pressure should be felt on back foot and side with band
For Hip & Low Back Pain: Spinal isometrics, test lumbar traction <w/ contralateral bend>, obturator nerve glides, cupping, heavy banded distraction of the hip, generate flexor force (activity/strength) in big toe (latter especially after running with hip pain, overstrained adductors, hip flexors not working)
Open ribs/expand diaphragm
The Superfical Back Line
Stomach 9
Look for/test lower back tightness with smooth pursuits
Limit:
Smoking and job dissatisfaction
Limit heavy backpacks or isometric purses