I suffered from lower back pain in my 20's and into my 30's. It would hit all of a sudden and I'd be off my feet for a few days with sharp pains and tightness in my lower back. But the good news is I was able to fix it. I took the PT the doctors gave me and added some more movements and exercises to it. I do it religiously every day for over 10 years now. And I can honestly report that I have not had a single back issue now for over 10 years. I deadlift every friday morning. No issues. I'm 48 now and I feel great.
My routine is pretty simple it only takes 10-12 minutes on the floor to do. Here is what I do.
On my back:
1. Kness up rock the pelvis I call it ride the bike (make a pedaling motion while laying on your back with the your knees up) - 30 secs
2. Simple stretch pull your knees up to your chest. - 30 secs
3. Flat plank with legs straight and extended with feet up off the ground. - 30 secs
4. Bridges - 2 legs 30 secs, right leg 30 secs, left leg 30 secs, 2 legs again 30 secs
On my stomach:
1. Plank 45 secs
2. Some yoga stuff - Childs Pose, Cobra Pose, Downward Dog 30 secs each
3. Bird dogs hold each side for 30 secs
4. Finish with a pushup plank 30 secs and a set of 20 pushups
It's cured my chronic lower back pain maybe it can help you also.
I suffered from lower back pain in my 20's and into my 30's. It would hit all of a sudden and I'd be off my feet for a few days with sharp pains and tightness in my lower back. But the good news is I was able to fix it. I took the PT the doctors gave me and added some more movements and exercises to it. I do it religiously every day for over 10 years now. And I can honestly report that I have not had a single back issue now for over 10 years. I deadlift every friday morning. No issues. I'm 48 now and I feel great.
My routine is pretty simple it only takes 10-12 minutes on the floor to do. Here is what I do.
On my back:
1. Kness up rock the pelvis I call it ride the bike (make a pedaling motion while laying on your back with the your knees up) - 30 secs
2. Simple stretch pull your knees up to your chest. - 30 secs
3. Flat plank with legs straight and extended with feet up off the ground. - 30 secs
4. Bridges - 2 legs 30 secs, right leg 30 secs, left leg 30 secs, 2 legs again 30 secs
On my stomach:
1. Plank 45 secs
2. Some yoga stuff - Childs Pose, Cobra Pose, Downward Dog 30 secs each
3. Bird dogs hold each side for 30 secs
4. Finish with a pushup plank 30 secs and a set of 20 pushups
It's cured my chronic lower back pain maybe it can help you also.