Back and Leg Pain Relief

Do you exercise 4+ week? Are you someone who travels a lot for work? Do you sit for long hours? Would you like a routine to relieve pain and tension in the body?

If you answered ‘yes’ to any of the above, this is for you.

You can relieve lower back pain, increase blood flow, and reduce your stress with this simple routine!

I like doing these exercises together, in the order presented. If you follow my time recommendations, you can be done in 6 minutes. If you wanna “hang out” longer, that’s even better. You can access the follow along routine on my youtube or click the video above.

Wide Straddle

  • For the hips, inner thigh and groin area
  • Great for increasing circulation, improving flexibility, reducing pain
  • Ideal for runners, office workers, and dancers
  • Hold for 2 minutes

Pigeon

  • For the hips, glutes, and back
  • Great for relieving lower back and hip discomfort
  • Ideal for those who exercise 4+ times a week
  • Hold 1-2 minutes per leg

Legs Straight Up

  • For lower back relief and leg fatigue*
  • Great before and after flights, sports competitions, and menstrual cycles
  • Ideal for travelers, people who stand a lot (nurses, factory workers), athletes, and seniors.
  • Hold for 2 minutes

Things to Note

If you feel discomfort, move away from the wall and/or place a cushion under your pelvis. None of this should “hurt”. You might feel challenged but you should not feel pain.

The recommended stretching time I gave you is the minimum. Throwing your legs up for 30 seconds is a joke, friend. If you want to heal, you need to spend significant time in recovery. Two minutes is your new minimum. Okay. Byeeee 🙂

*Some studies found inverting your legs can alleviate symptoms of Venous Disease (e.g., varicose veins), Menopause (e.g., hot flashes), and Restless Leg Syndrome.