I posted this on the OG but I'm sure some guys on the UG could really use this.
Hey ya'll, I just posted this in another thread but I just wanted to put it out there so I can help some more people. I used to have really bad low back pain. I went to a doctor but he couldn't help. I found this routine in an old readers digest health book (I didn't come up with it myself). Unbelievably, it works. The thing is, you have to do it everyday for it to work. It only takes 15 mins but you have to make it part of your daily routine to stay pain free. I'm been doing this routine for 2 years and if I stop for a week, my back seizes up again.
You may not see results right away, but I'm telling you, just give it two weeks and 90% of you with back pain will be pain free.
Pose # 1 Hamstring stretch
Lie on back with knees bent. pull one leg up with your hands wrapped around behind your knee. hold for 15 seconds. do other leg. repeat 4 times.
http://z.about.com/d/exercise/1/0/j/b/hamstringstretch.jpg
Pose # 2 Knee to chest stretch
Lie on back with knees bent. Pull one leg up to chest with your hand. Hold for 15 seconds. Do other leg. repeat 4 times.
https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRFIZHlEeNi_pAkGj1F-UUkwOIyBGsUTydxs_5vwR8apVqFhcx5LA
Pose # 3 Pelvic tilt
lie on back with knees bent and feet flat on the floor. tighten your abs and gently press lower back into the floor. This motion is mostly felt and not seen. hold for 5 seconds. repeat 10 times.
https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcTGI3u9ahysuGwtVGR_A-7rmKC3Ih-DblKJdw7d0nRT3jhwBa5rrA
Pose # 4 back rotation
lie on back with knees bent and arms out to the sides. keep your shoulders on the floor and let your knees drop to the right side. hold for 15 seconds. repeat 4 times on each side.
https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcTX0YSNai9xH9THRGlF_AgpNm-vMJSZ1UFwEjZroIF8Bd8_7mP1XA
Pose # 5 bird dog
get on your hands and knees facing down. lift your right leg parallel with your body while lifting your left (opposite side) arm as well. hold for 3 seconds. repeat 10 times on each
side.
https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcR6M1gMCaX41ex2V-hAbrBisnUcSj9tOkZfZMSrVM5vx-2BsIDv
Pose # 6 halfway sit up
lie on your back with knees bent and feet flat on the floor. do half a sit up, slowly lifting one vertebra off the floor at a time. once your shoulders clear the floor hold for 3 seconds. repeat 10 times.
https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcT32nQdd2CAMs5f4YpsVI0RGWCniXDbSaS-yAkGdW0YKN5W4iVLKw
Pose # 7 hip bridge and roll down.
lie on your back with knees bent. lift your hips off the ground until your body forms a straight line. slowly roll your spine down to the starting position. repeat 10 times.
http://www.ultra-fitmagazine.co.uk/wp-content/uploads/hip-bridge.jpg
Pose # 8 Cat stretch
get on your hands and knees. drop your head and raise your middle back. hold for 5 seconds. return to starting position. next, raise your head and allow your middle back to sag to the floor. hold for 5 seconds. repeat 10 times.
https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRXeLoM1Qp2Azy_P2_nN9a8Pa4RvtMcd5alp5n83UomVqVBqTKFPQ
1 Like
Sitting in a chair let your upper body rest between your knees and let your elbows hang down to the ground. Hold for 30 seconds.
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Take Vicodin.. Repeat as needed 
2 Likes
Sub 
Thank you op
Sub
Sweet.
So nice to have a copy/paste from a common physical therapist regime.
I have a recipe for that re-occurring heartburn:
Eat 3 meals a day, at exactly the same time.
Do not smoke or drink alcohol, and avoid any foods that cause flare-up.
;)
1 Like
IAmNotImpressedbyYourStocktonSlap -Thank you op
Np, let me know how it goes. I've given this routine to a few friends and it worked for them too.
Cool
Good post
Or you could not eat wheat.
Jesus KO'd stayrad -LOLsparkuri - Sweet.Shut up you absolute bellend
So nice to have a copy/paste from a common physical therapist regime.
I have a recipe for that re-occurring heartburn:
Eat 3 meals a day, at exactly the same time.
Do not smoke or drink alcohol, and avoid any foods that cause flare-up.
;)
I learned and do the majority of these a while back and it's what cured me of lifelong lower back pain.
cheers (sub'd)
for the hip bridge (pose 7) you should hold for 5 seconds each rep. and you'll need to get a yoga mat.
happy stretchin!
Sweet, thanks for this, I picked up a yoga dvd few weeks back and a lot of these stretches are in it, my lower back problems have all but none, this thread just confirmed that the yoga dvd my mates have been taking the piss outta me for is useful.
SuPeRkEwL ELECTRIC bleu - I posted this on the OG but I'm sure some guys on the UG could really use this.I'd rather have a bad back.
Hey ya'll, I just posted this in another thread but I just wanted to put it out there so I can help some more people. I used to have really bad low back pain. I went to a doctor but he couldn't help. I found this routine in an old readers digest health book (I didn't come up with it myself). Unbelievably, it works. The thing is, you have to do it everyday for it to work. It only takes 15 mins but you have to make it part of your daily routine to stay pain free. I'm been doing this routine for 2 years and if I stop for a week, my back seizes up again.
You may not see results right away, but I'm telling you, just give it two weeks and 90% of you with back pain will be pain free.
Pose # 1 Hamstring stretch
Lie on back with knees bent. pull one leg up with your hands wrapped around behind your knee. hold for 15 seconds. do other leg. repeat 4 times.
http://z.about.com/d/exercise/1/0/j/b/hamstringstretch.jpg
Pose # 2 Knee to chest stretch
Lie on back with knees bent. Pull one leg up to chest with your hand. Hold for 15 seconds. Do other leg. repeat 4 times.
https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRFIZHlEeNi_pAkGj1F-UUkwOIyBGsUTydxs_5vwR8apVqFhcx5LA
Pose # 3 Pelvic tilt
lie on back with knees bent and feet flat on the floor. tighten your abs and gently press lower back into the floor. This motion is mostly felt and not seen. hold for 5 seconds. repeat 10 times.
https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcTGI3u9ahysuGwtVGR_A-7rmKC3Ih-DblKJdw7d0nRT3jhwBa5rrA
Pose # 4 back rotation
lie on back with knees bent and arms out to the sides. keep your shoulders on the floor and let your knees drop to the right side. hold for 15 seconds. repeat 4 times on each side.
https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcTX0YSNai9xH9THRGlF_AgpNm-vMJSZ1UFwEjZroIF8Bd8_7mP1XA
Pose # 5 bird dog
get on your hands and knees facing down. lift your right leg parallel with your body while lifting your left (opposite side) arm as well. hold for 3 seconds. repeat 10 times on each
side.
https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcR6M1gMCaX41ex2V-hAbrBisnUcSj9tOkZfZMSrVM5vx-2BsIDv
Pose # 6 halfway sit up
lie on your back with knees bent and feet flat on the floor. do half a sit up, slowly lifting one vertebra off the floor at a time. once your shoulders clear the floor hold for 3 seconds. repeat 10 times.
https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcT32nQdd2CAMs5f4YpsVI0RGWCniXDbSaS-yAkGdW0YKN5W4iVLKw
Pose # 7 hip bridge and roll down.
lie on your back with knees bent. lift your hips off the ground until your body forms a straight line. slowly roll your spine down to the starting position. repeat 10 times.
http://www.ultra-fitmagazine.co.uk/wp-content/uploads/hip-bridge.jpg
Pose # 8 Cat stretch
get on your hands and knees. drop your head and raise your middle back. hold for 5 seconds. return to starting position. next, raise your head and allow your middle back to sag to the floor. hold for 5 seconds. repeat 10 times.
https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRXeLoM1Qp2Azy_P2_nN9a8Pa4RvtMcd5alp5n83UomVqVBqTKFPQ
1 Like
Back in
Sub.
SuPeRkEwL ELECTRIC bleu - I posted this on the OG but I'm sure some guys on the UG could really use this.
Hey ya'll, I just posted this in another thread but I just wanted to put it out there so I can help some more people. I used to have really bad low back pain. I went to a doctor but he couldn't help. I found this routine in an old readers digest health book (I didn't come up with it myself). Unbelievably, it works. The thing is, you have to do it everyday for it to work. It only takes 15 mins but you have to make it part of your daily routine to stay pain free. I'm been doing this routine for 2 years and if I stop for a week, my back seizes up again.
You may not see results right away, but I'm telling you, just give it two weeks and 90% of you with back pain will be pain free.
Pose # 1 Hamstring stretch
Lie on back with knees bent. pull one leg up with your hands wrapped around behind your knee. hold for 15 seconds. do other leg. repeat 4 times.
http://z.about.com/d/exercise/1/0/j/b/hamstringstretch.jpg
Pose # 2 Knee to chest stretch
Lie on back with knees bent. Pull one leg up to chest with your hand. Hold for 15 seconds. Do other leg. repeat 4 times.
https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRFIZHlEeNi_pAkGj1F-UUkwOIyBGsUTydxs_5vwR8apVqFhcx5LA
Pose # 3 Pelvic tilt
lie on back with knees bent and feet flat on the floor. tighten your abs and gently press lower back into the floor. This motion is mostly felt and not seen. hold for 5 seconds. repeat 10 times.
https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcTGI3u9ahysuGwtVGR_A-7rmKC3Ih-DblKJdw7d0nRT3jhwBa5rrA
Pose # 4 back rotation
lie on back with knees bent and arms out to the sides. keep your shoulders on the floor and let your knees drop to the right side. hold for 15 seconds. repeat 4 times on each side.
https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcTX0YSNai9xH9THRGlF_AgpNm-vMJSZ1UFwEjZroIF8Bd8_7mP1XA
Pose # 5 bird dog
get on your hands and knees facing down. lift your right leg parallel with your body while lifting your left (opposite side) arm as well. hold for 3 seconds. repeat 10 times on each
side.
https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcR6M1gMCaX41ex2V-hAbrBisnUcSj9tOkZfZMSrVM5vx-2BsIDv
Pose # 6 halfway sit up
lie on your back with knees bent and feet flat on the floor. do half a sit up, slowly lifting one vertebra off the floor at a time. once your shoulders clear the floor hold for 3 seconds. repeat 10 times.
https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcT32nQdd2CAMs5f4YpsVI0RGWCniXDbSaS-yAkGdW0YKN5W4iVLKw
Pose # 7 hip bridge and roll down.
lie on your back with knees bent. lift your hips off the ground until your body forms a straight line. slowly roll your spine down to the starting position. repeat 10 times.
http://www.ultra-fitmagazine.co.uk/wp-content/uploads/hip-bridge.jpg
Pose # 8 Cat stretch
get on your hands and knees. drop your head and raise your middle back. hold for 5 seconds. return to starting position. next, raise your head and allow your middle back to sag to the floor. hold for 5 seconds. repeat 10 times.
https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRXeLoM1Qp2Azy_P2_nN9a8Pa4RvtMcd5alp5n83UomVqVBqTKFPQ
VU!
this is good stuff... i used to have a lot of back issues (largely muscle imbalances), and i started doing stuff like this daily, with a foam roller as well, and e reduced the pain quite a bit...
1 Like