A guided routine for lower back pain using child's pose with a pillow between your thighs and belly. You inhale against the pillow to engage your core, then breathe in for 3 seconds, hold for 5, exhale for 8, repeating for 90 seconds to two minutes.
We're going to do some lower back relief. Now, your lower back needs an assessment. It could be flexion or extension that causes it to have relief or pain depending on which way your discs are moving. We're going to do a child's pose now. I'm going to put this pillow here in between my thighs and my belly. Now, my goal is I'm going to inhale and create pressure against the pillow and use the pillow as a guide. So I'm turning on my core and my diaphragm, releasing pressure from my lower back. You're going to lower into your child's pose, hold, and then exhale. You want to inhale into the pillow for 3 seconds, hold for 5, and then exhale slowly and relax for 8 seconds. Continue this for 90 seconds to 2 minutes and see if your lower back feels better.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
