Back pain relief routine. Reminder, everyone is different. This is my routine from someone who has sustained a lumbar disc herniation but managed to rehab myself without the use of medications or surgery. Hope it helps you. 1. Lumbar extensions. I’m doing about 15, holding for 10 seconds on the top. 2. Lumbar rotations. 10 both sides 3. Glute stretch. Holding for 15 seconds, 2x both sides 4. Thoracic mobility. Spending a solid 5 minutes on this. 5. Hip mobility. Another 5 minutes. #lowbackpain #
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