Disclaimer: I am not a medical professional. This information is for educational purposes only and should not be considered medical advice. Please consult a healthcare provider before beginning any new exercise or stretching routine.

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As we get older, those aches and pains can start to creep in. To keep your back in top shape, here are four quick stretches that can reduce back pain in 2-7 minutes and keep you moving strong:

• Single Knee-to-Chest Stretch:
  • Description: Lie on your back, bring one knee towards your chest, and hold it with both hands.
  • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.

• Lumbar Rotation Stretch:
  • Description: Lie on your back with knees bent and feet flat, then lower both knees to one side while keeping your shoulders on the floor.
  • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.

• Piriformis Stretch:
  • Description: Lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg towards your chest.
  • Duration: Hold for 15-20 seconds per side, repeat 2-3 times.

• Child’s Pose:
  • Description: Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your torso to the ground.
  • Duration: Hold for 15-20 seconds, repeat 2-3 times.

Check out the next page for full form breakdowns on these moves (and many more) –>> 10-min AM Routine for Back-Neck-Sciatica Relief

Incorporate these stretches into your daily routine to help alleviate back pain quickly and effectively!

— Forest Vance
Master of Science, Human Movement
Corrective Exercise Specialist
Over 40 Training Expert
ForestVanceTraining.com
KettlebellBasics.net

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10-min AM Routine for Back-Neck-Sciatica Relief

If your back, neck, spine, or sciatic nerve gives you trouble, this program can help:

-> 10-min AM Routine for Back-Neck-Sciatica Relief

Now, just to be clear, today’s message is not a substitute for medical advice. However, for many people, a daily AM routine like this one, which improves mobility, strengthens the core, and enhances overall movement, can be a tremendous addition.

Personally, when I started incorporating movement work and specific core strengthening into my daily routine, it was a real game-changer. I struggled for years with knee, back, and shoulder pain. I consulted countless doctors, physical therapists, massage therapists, athletic trainers, strength coaches, and more.

All of these professionals were incredibly helpful and played a key role in mostly eliminating my chronic pain. However, I must say that a daily routine similar to the one linked below has also helped as much as anything else I’ve done:

-> 10-min AM Routine for Back-Neck-Sciatica Relief

If your back, neck, spine, or sciatic nerve gives you trouble, this program is definitely worth checking out!