1-Hour Lower Back Pain

Caused by holding an ‘unnatural’ posture for long periods of time, excessive repetition of a specific set of movement patterns and a lack of movement diversity. The pace is slower than many of my other videos—increasing the length of time spent in each stretch and allowing for deeper relaxation of the body and mind.

MUSCULAR IMBALANCES AND COUNTERPOSES

• Stiff mid-back (thoracic spine)
  • Seated Sidebends
  • Cat-Cow
  • Thread-The-Needle
  • Reclining Spinal Twist

• Tight hamstrings and groin
  • Downward Dog
  • Side Lunge
  • Reclining Hand-To-Big-Toe
  • Happy Baby

• Short and tight hip flexors
  • Low Lunge
  • Lizard
  • High Lunge
  • Wind-Relieving
  • Half-Reclining Hero

• Over-stretched and weak lower back
  • Baby Cobra
  • Locust

• Weak core (abs and obliques)
  • Side Plank
  • Plank
  • Boat

• Weak and tight glutes
  • Bridge
  • Dead Pigeon

EQUIPMENT

• Block and strap if you’re pretty tight.

TIMING

• Any time.

TIPS

• See if you can lie completely still for the full 10 minutes at the end—it might be just what you need.