Have you ever suffered form a lower back pain issue?

I can give you the tip – it sucks.

Since copping a set of knees in my lower back when I got dropped in a lineout playing footy at 19, mine goes up and down.

I have to be conscious of it which isn’t a bad thing I guess, but I also have to maintain some daily foam roller and trigger point relief action – as well as schedule in regular monthly massage and cryo treatments to help keep that, and my other issues at bay.

Anyways, I’m not here to go into all my issues. We’ll be here for a while…

I’m trying to help with yours if you have the same problem.
And today I’ve got three avenues where you might be able to benefit.

Firstly, this written form that I’m sharing now.

Secondly, the video version below. Be sure to click the CC button on this video (located in that little wheel like symbol) so you can read the captions too that I’ve hooked up for this video.

And thirdly, if you prefer the audio format, check out Episode 20 of my Top Of The Hill Podcast.

Anyways, back to what you need to do.

First of all, I’ll state the obvious. If your pain is new or severe – go and get yourself assessed by a physio, chiro, acupuncture or whatever your preferred treatment method is.

This is your first point of call.

These tips below are if you have a more chronic condition, or to help you once you’ve been given clearance from your practitioner:

1 – regular foam roller work – lie on a long foam roller longways along your spine. With your head at one end and your tail bone and just lay there for 10-15 minutes. Even longer if you can. It’ll help decompress all the vertebrae in your spine and help give you some relief.

You’ll also want to put the roller across your body and work your hamstrings, glutes and lower back that way too.

The thing you’ll no doubt notice, is that if your lower back is tight, chances are your hip flexors, hamstrings and glutes are tight too.

These need some love as well.

2 – trigger point relief with a massage ball, cricket ball or tennis ball if they are both too hard and cause you too much pain.

Get these into your lower back, your hip flexors, hips and glutes.

3 – stretch your hip flexors. 

You’ll find a demo of me doing it towards the end of the video below, or google hip flexor stretch.

But basically, kneel down with one knee on the ground and your front leg bent with the foot on the floor.

Squeeze your butt cheek in your back leg. That’s the hip flexor you’ll be stretching.

And if you want to go deeper, lean back into the stretch.

Hopefully these tips will help you deal with your lower back pain.

Let me know if you find them useful.

Tomorrow I’ll be back with some strengthening exercises you can do to help your lower back.

Cheers,
Daniel

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