Lower Back Pain Relief Exercises
With A Stick

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These lower back pain relief exercises with a stick can be done by anyone and they are very effective. The stick adds support and balance, and provides leverage that you simple do not get from other exercises. There are four basic positions that I will cover in the videos below.

Just follow along with the videos below.

Go directly to any Lower Back Pain Relief Exercises With A Stick video on this page with these links:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .





This short introductory video is a great place to start.

Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

*Please Watch This Short Video First. Thanks.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief.


Detailed Instructions For 
Lower Back Pain Relief Exercises
With A Stick



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Video 1 of 4 - Standing Forward-Lean Stick Stretch



So here's what we're going to do:

Stand with your feet one and a half to 2 shoulder widths apart, whatever is comfortable for you. Take your 5 to 6 foot broom handle, wooden dowel, pvc pipe, or fancy smanshy rattan bo, and place the bottom of the stick 2 to 3 feet out in front of you while you hold onto the top end with both hands.

Next, with your elbows bent at a comfortable range, bend your knees a bit and bend forward at the waist so you can feel a stretch going down you entire back. You vary the stretch by doing the following: 1.bending and arching your lower back 2.bending and straightening your knees 3.bending and straightening your elbows

Gently, play with the the different ways to vary to stretch and notice where you feel a stretch in your back.

Once you get the hang of the different variations, try bending your knee and tilting to one side, and then doing the same on the other side. Again, notice where you feel a good stretch.

Now, we'll do the same thing with ONLY ONE HAND ON THE STICK. Do all the same motions as above, but notice if you can get even deeper into some of the stretches with the one handed position.

Lower back pain relief exercise assessment - notice the amount of lower back pain relief this one exercise provides for future reference.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Video 2 of 4 - Forward Bend and Twist Stick Stretch



Here's what we are going to do:

A. Stick Stretches for Hamstrings -

These stretches can be done with any kind of stick from a dowel, to a broom handle, even a chair with a very high back will do. I use a Kung Fu bo staff because it bends a bit, which I like, but is not at all necessary. We're basically doing 2 stretches with the stick.

First, you'll start with your legs about double your shoulder with apart with feet pointed straight ahead. Place the bottom of the about 1 inch away from the outside edge of one foot. The hand on the top position of the stick is on the same side as the foot the stick is next too. The hand on the opposite side grabs near the bottom of the stick as you gently bend forward, down, and to the side.

Once in position you want to bend your knees forward and back, and notice the tension in your hamstrings. Then bend from side to side and notice the tension in your hamstrings. When you find tension, go back and forth with the same motion and feel as it releases. Investigate and release as much tension as you can.

Lower back pain relief exercise assessment - notice the amount of lower back pain relief this one exercise provides for future reference.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Video 3 of 4 - Triangle Pose Stick Stretch



So here's what we're going to do:


With your feet double shoulders with apart turn one of your feet to the side and place the bottom of the stick one inch out from the inside edge of your foot. Now straighten and bend your front knee and feel the tension in your front hamstring. Repeat this motion, back and forth, and feel the tension in your hamstring release.

Repeat this on the opposite side of your body.

Lower back pain relief exercise assessment - notice the amount of lower back pain relief this one technique provides for future reference.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3,  Video 4 .

Video 4 of 4 - Front of Back Stick Stretch (psoas and iliacus muscles) -




So here's what we're going to do:

Getting to the muscles on the "front of your back" (your Psoas and Iliacus ) is a bit more tricky than some other muscle groups in the body. But for those people who are willing to make the effort it's time well spent.

Here's what we're going to do:

Kneel on one knee and place your front foot flat on the floor.

Place the end of your stick on the floor to the inside of your front foot (like it would make the third leg of a three-legged stool where to stick, your back knee, and front foot would make up the three legs) with the rest of the stick resting on the intersection of your front leg and hip.

Place your hand from the same side of your body as your back leg on the stick in front of you, and the other hand on the stick just above or on your hip joint, to support some of your weight and help you balance.

Now, place the top of your back foot on the floor and slide your knee back. And then move your front foot forward so your ankle is out 3 inches or so out further than your knee. The more you can get into a "split" the better, but take your time, just do what you can.

Now push on the stick with your bottom hand and arch back with your upper body, so you can feel the stretch on the front of your back, hamstrings and groin. You can twist a bit and play with the angles to feel the areas that need stretching.

When I say "play" with this, I do mean "play". Be gentle, but play with what different positions and angles feel like. THIS IS A GREAT STRETCH AND WORTH THE $4 A WOODEN DOWEL WILL COST YOU AT HOME DEPOT.

Lower back pain relief exercise assessment - notice the amount of lower back pain relief this one exercise provides for future reference.


Self-Assessment For
Lower Back Pain Relief Exercises

Have these lower back pain relief exercises been effective?
Which exercises gave you the most running back pain relief?
Did Step 1, Step 2, 3, or Step 4 work best?
Was there one specific lower back pain relief exercise that instantly relieved your pain? Remember what worked best for you, so you can do that first next time the pain occurs.

Do you still need some mild lower back pain relief?
Which muscles are still tight and could use some more work? These remaining tight spots may be the cause of your remaining lower back pain.
Go back and repeat those exercises that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.

Investigate a bit and you'll eventually find which exercises work best for you to provide the best lower back pain relief. Then you'll be able to fix yourself whenever you desire because you'll have your own personalized lower back pain relief exercise program……literally at your fingertips!



More
Lower Back Pain Relief Pages

To visit the main Lower Back Pain Relief page (click here)

Visit Best Groin Stretches(click here)

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