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7 Exercises To Help With Chronic Low Back Pain

4,731 views · Published 5 October 2018 · 1:00 · Indexed 21 October 2026

Channel: Luka Hocevar · 2018 · Sports

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As you may know I've dealt with back issues much of my adult life especially after having a bad back injury 7 years ago. I can say that I keep it at bay the vast majority of the time now while being able to train hard and it's due to working on things daily that keep it healthy.

If you wake up with low back pain, or find yourself with back pain more than once a month, this routine may help you out.

Your spine is designed to allow segmental mobility/stability, which means it should be able to move in each segment, while you control it. When vertebra are misaligned due to poor motor patterns, injury, overuse, the CNS may think the new faulty  movement i

When your hamstrings "never" loosen up, there's a good chance it's not the hamstrings, it's the hip flexors...

Unload hip flexors and strengthen/lengthen the hamstring complex and watch your problems disappear.

Here's a sequence I like to do:

Hanging 
Quadruped Sweep
Quadruped Push Back
Banded Cat Cow 
Rotated Figure Four (2 minute hold)
Band Hip Opener
High Leg Hip Flexion
Banded Hamstring Extension

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