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Lower back started giving me grief. Few months back; irritated S1, L4/5 and was doing well with regular chiro, massage and strengthening. Then Pandemic shut services down and it came back last week. Chiro re-opened and lower back was out and began adjustments. It’s coming around again. I tried your knees up, push/pull and the ball between knees resistance. Any other suggestions to help retrain muscles to stay where they should be and support the lower back? Thanks
The best thing you can do to help the muscles support the low back is regular movement. The more we stay stationary for a prolonged period of time the more likely your body will make adaptations in a negative pathway ex. tight hips, tight ankles, stiff upper and lower back, etc. This is likely why your low back pain flared up again during the Pandemic as many of us were moving and exercising far less and our bodies became more stiff. Try working up/downstream of the low back to start opening up and working on stiffness around those tissues. Here are some routines to get you started.
Roop also made a great video working on improving posture thats worth checking out: