Throwing your back out SUCKS, but, it’s rarely a medical emergency (despite how it can feel), and something you can fix on your own.🙂 We have dozens of additional pain relief routines, warm-ups, and programs in the MoveU App - link in bio.

Here’s a safe simple routine that touches on each of the four spinal movements. Focus on slow, steady, and full inhales and exhales while holding each stretch for 30-60 seconds. 👇

1. Leg Over Stretch for Rotation - Lie on your back with your right knee flexed to your chest and arms out to your sides, then allow your knee to fall to the left.
2. Press up for Spinal Extension- On your stomach press your chest up, which will extend your low back.
3. Knee to Chest for Flexion- Lie on your back and pull your knees to your chest and tuck your chin while taking slow and deep breaths.
4. Prone Side Bends for Lateral Tilt - Sit back on your heels and crawl your little finges to the right, and then the left.
If you’re looking for a better version of this routine, and specific strength programs for your back pain, try implementing the movements from the Hips & Glutes Program or the Back & Core Program from the MoveU App. 🤝

#backpain #stretches #gymroutines #gymtips #painrelief #moveu