Low Back Roll Exercise for Pain Relief and Improved Posture

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When looking to recover from back pain and/or poor posture, this exercise should be your first.  After an examination and x-rays to rule out neuropathy or disc conditions, this stretch loosens the lower back as you relax lying down.  Then the muscles relax allowing a deeper ligament stretch of the spine.

Starting with a rolled up back towel, here are the steps:

  1. Place our rolled towel at our lower back, and lye down flat.

  2. With your legs straight, hold position for 1 minute.

  3. Now bend your knees and keep your feet flat and relaxed.

  4. Hold for one minute.

  5. Ice the low back after, if recommended by your chiropractor.

When comfortable add a second towel to the roll and/or add time to your stretch in position 1 or 2, as recommended by your chiropractor.

With chiropractic treatment continue your low back recovery by adding other stretches, then strength exercises for full spinal recovery and more tolerance against your daily stress.

Related Exercises:

Are your Nerves Stressing You Out?

Anterior Hip Stretch to Fix Poor Posture/Chronic Low Back


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