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21K views · 430 reactions | Best and Worst Stretch For Your Low Back | Lower back pain is common, and many things can cause it. Coach Tyler is going to show you the best and worst stretches which are meant to strengthen and... | By WeShape | Do you have pain in your lower back or your SI joint? Well, if you do, I want to tell you something. You're probably doing the wrong stretch. A stretch that's not going to make things better and could actually be harming you. So, what is that stretch? Well, a lot of people when they have lower back pain end up doing this stretch right here. Bending forward, rounding their back, and trying to touch their toes and this can create some temporary relief and here's the reason why. When we bend forward and go to touch our toes, our spine elongates creating space in between the vertebraes and not pinching the nerves anymore which can alleviate that lower back pain but just for a period of time. The only downside is once we do this then we come back up. It's only a matter of time before those discs start to compress on each other causing more back pain. So, I recommend don't do the forward toe touch if you have lower back pain because it's probably only giving you temporary relief and at worse, it could actually be hurting you even more. The good news is there is a stretch that you can do that often relieves lower back pain permanently and it's a completely different stretch because of a completely different posture you see most of us sit a lot and when we sit a lot we shorten the muscles not on the back sides of the legs which is what the toe touch stretches but on the front sides of the legs and the hips because of this seated posture and when we stand up we go into this posture that's called an interior pelvic tilt that's where our pelvis tilts forward like this so I like to imagine if my pelvis is a bowl of water and I'm pouring that bowl of water forward like this, then you have an interior pelvic tilt which means you have tight hip flexor muscles. So, that's these groups of muscles right here that come from the abdomen and the hip all the way down the leg and force your posture, your pelvic posture into this position. So, if we want to relieve lower back pain, we've gotta stretch these muscles and reset the posture back to its good position and the reason why this causes so much damage is because if these muscles are tight, then, your pelvis is tilted forward and if your pelvis is tilted forward, then, your lower back has to be more arch and if it's more arched, guess what? You end up pinching down on these nerves and these discs more especially in the lower back causing that pain in the first place. So, I'm going to show you a couple different variations of the stretch and how to do them with good form. The first variation of this stretch is called the kneeling hip flexor stretch. So, put a pillow down the ground and we're going to kneel on the ground to do the stretch. For some reason this hurts your knee, don't worry, I'll show you a different variation next. So, come down, nice soft surface, it should be comfortable for you. From there, bring your other foot forward, turn your straight forward. This is really important. A lot of people as they do this stretch start to open their pelvis like this which is going to make it less of a hip flexor stretch and potentially even cause your lower back to arch more. Second, tilt your tailbone down like this by squeezing your glute muscles. Oftentimes, when people come into this stretch, what they do is just arch their lower back more like this often causing more pain and not stretching the hip flexor but by tucking the pelvis first as we come forward, you'll feel a much deeper stretch in this hip flexor as do it. So to do this properly, hips are forward, we're going to let the hips come towards that front heel and once we reach a position that's pretty challenging for us but not super challenging, we hold for a second, we take a big breath into our belly and as we exhale, we let our hips come more forward towards our front heel. You can hold this position for 60 to 90 seconds and then make sure you switch sides and perform this stretch on the other side. You can do the stretch every single day or even multiple times a day and the more you do it, the more it's going to loosen those muscles and it's going to encourage you to come back in this proper pelvic position. Now, again, if kneeling on the ground is in the cards for you, maybe you have knee pain or issues with your kneecaps, that's totally fine. You can do the stretch from a standing position too. So, here's how to do it. Same thing, stepping your foot out forward and keeping one foot backwards. If you have a hard time balancing, you can put a chair next to you or do this next to a wall or a countertop for support, alright? From there, pelvis straight forward, tuck the pelvis, tilt the tailbone down, and then we're going to bring our pelvis towards our front heel just like this. You can play around with the between your feet. The wider they are, the deeper the stretch will be. The more narrow they are, the less deep the stretch will be. Go to the position that feels good and then just like before, take a big breath in, exhale, and let your hips come down and forward towards your front heel. Again, elongating these muscles right here. Hold this again for 60 to 90 seconds and make sure you do the other side as well. Once you do this, stand up and take a feel of what your pelvis feels like. It shouldn't feel so caught up and compacted like this anymore. Your hips should feel looser and naturally, you'll notice that your pelvis starts to tuck just a little bit more. If you're consistent with this, over time, your pelvic posture will shift and your lower back pain will go away. So, make sure you're consistent with it because it will change your life. If you have lower back or SI joint pain and you want to help fixing it with some stretches and some workouts that are gentle on your body and safe to do, well, check out WeShape. You can try it for free by clicking the link above.

7K views · 179 reactions | Best and Worst Stretch For Your Low Back | Lower back pain is common, and many things can cause it. Coach Tyler is going to show you the best and worst stretches which are meant to strengthen and... | By WeShape | Do you have pain in your lower back or your SI joint? Well, if you do, I want to tell you something. You're probably doing the wrong stretch. A stretch that's not going to make things better and could actually be harming you. So, what is that stretch? Well, a lot of people when they have lower back pain end up doing this stretch right here. Bending forward, rounding their back, and trying to touch their toes and this can create some temporary relief and here's the reason why. When we bend forward and go to touch our toes, our spine elongates creating sp