STOP Doing These Stretches For Your Lower Back! [Do THIS Instead!]

Better stretches = better results! Here are 3 common stretches you should STOP doing for your lower back pain and what you SHOULD be doing instead! These lower back stretches will help decrease pain, decrease tightness, and get you back to feeling better and functioning normally. You will love the way your lower back feels after performing the right stretches the right way for your specific pain symptoms.

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FACT - not all lower back pain comes from the same source and therefore not all lower back pain should be treated the same way.

What may be a really effective stretch or exercise for one type of lower back pain might be absolutely awful for another.

The best stretches and exercises for lower back pain are those that provide the most benefit for the specific type of pain you’re trying to get out of - and that’s exactly what I want to help you with in this video!

I’m sharing three of the WORST exercises for different types of lower back and giving you some great exercises you should do instead to make as much meaningful progress as possible.

1. FORWARD-BENDING LOWER BACK STRETCH
This is a common stretch for your lower back, especially if you have tight hamstrings. The potential problem is it puts a lot of pressure on the front of your discs which could be dangerous if you have a disc bulge.

2. AGGRESSIVE EXTENSION
This popular stretch is usually included in every “back stretching” video I’ve ever seen here on YouTube. The thing is - if you have degenerative disc disease (DDD), stenosis, or arthritis, this is one of the WORST exercises you can do!

3. LOWER BACK STRETCHES
I know this one seems counter-intuitive, but oftentimes the lower back isn’t even the source of your pain! If your HIPS aren’t mobile enough then this can cause pain in your lower back. You actually achieve better outcomes and decreased pain with your lower back if you spend time stretching out your tight HIPS!

THE RIGHT WAY TO STRETCH YOUR LOWER BACK
Avoid Forward Bending
Cat-Cow Instead
Avoid Aggressive Extension
Gentle Extension Instead
Knee To Chest Instead
Avoid Lower Back Stretches
Hip Rotation Instead
Hip Extension Instead

💬 Were you doing any of the "wrong" stretches presented in this video? Did you try the "right" ones? What did you think? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[codynottingham]

This was a really thoroughly and well explained video. Thanks so much. Instant subscribe.

[SA-bbut]

Don’t know how much I should thank you for your support. I have learnt a lot from you and have significant improvement with my issues.Thanks a ton

[hilly]

You're amazing! It's incredible how much useful information is packed into your videos. Each one is an epiphany! Thank you so much ❤️

[alejandrorojas]

Flawless, excellent video. Thank you!

[MovewithDrMike]

My favorite stretch to open up the entire lower back and hip is the half kneeling one you went over towards the end! I commonly prescribe this for my patients because it’s extremely effective if you do it correctly! Great video!

[mrene]

Excellent, informative and applicable content. Thank you!
I really appreciate that you distinguish between types of pain/issues. Again, this is incredibly practical and beneficial info.

[BeatriceWard-xnbh]

Thank you very much I will be trying to your exercises for my lower back thank you I appreciate

[johnh]

Hello Dr. So, I have suffered with lower back pain for around 15 years. I got an X Ray done and I have two compressed discs in lower back and my left leg is 9 millimeters shorter than my right leg. I use a 9 millimeter heel lift which helps. I also lost 35% of the curve in my lower back. My question for you Dr. is, what stretches would you recommend me performing given the information I have provided? I find it funny I have tried to do the forward-bending back stretch for a while to see if it would help, but it does not work for me. I love your videos. Thank you!

[bridginggapsministries]

Absolutely love this video I have si issues and these stretches help and i dont do the stretches that make it worse such as the touching the toes or childs pose but thanks for this video

[SchmittycocoPop]

you da man! I do many of these but learn some new ones. Thx

[neilbeech]

I have a anterior pelvic tilt. When i get on the floor, I need to get into a posterior tilt & tighten my core

[tallchick]

Which explains why I feel worse doing yoga.

[sneha]

External rotation of hip “ u showed “ was of right hip or left hip ?

[childoftheking]

I’ve had both knees replaced AND I’ve had two back surgeries (for stenosis but I also have other conditions.) Kneeling is not doable for me as it is too painful. Instead I do the Thomas stretch for my hip flexors. I also do a supine, active hamstring stretch which helps protect my back.

Can you do a video to demonstrate these for your watchers, and me, to review?

[memoriesbyAman]

Can we do the help flexor excercise with SI joint pain?

[hiteshdesai]

Please suggest excercise for Ankylosing spondylitis

[indiegamer]

Hello doctor I’ve been suffering from low Back pain since 3 months due to deadlift which I did wrong at the gym.
I’ve been doing the 20seconds pain relief video for 2 months now and it’s been helpful to an extent .
Which video would you recommend me to fully recover from my low back pain

[fallguy]

I have ddd and I been doing extensions for so long and it wasn't helping now I no why. So many videos tell us to do extensions. I literally made everything worse. Ddd sucks so bad. Ty for clearing this up. I no ddd isn't curable and there aren't to many videos explaing the right thing to do because it's not like other back issues

[jforzone]

What if you have both hips replaced? And also everything you mentioned regarding the back osteoarthritis etc etc

[ujjayiiyogabyhansa]

Can we do the external hip rotation if we have sacroiliac inflammation during postpartum (90days) ??