Relieve Lower Back Pain Fast: 2 Simple Moves You Need to Try!

hello today I want to show you two quick and easy ways to relieve tension in your lower back let's say you have a lot of physical activity for a day or you've done some some work on your house or you've moved furniture or you just did something and your lower back is just aggravated and very sore this will happen to me after a long run or a long weight session um this thing is called a chirp wheel and it's like 30 bucks on Amazon um it's nice because this thing when placed on the ground and your back goes on it which I'll demonstrate in a second your spine doesn't get affected cuz it goes through this divot and the muscles of your back are kind of massaged and relieved on on this so I start by sitting on it making sure that I have my balance and again this can be a little bit of a daunting task if you don't have full mobility and you know good balance um but once you do get that and you get used to this thing you sit on it and you start to kind of roll out okay and I like to let it just kind of get to the bottom of my back here and you'll instantly hear or feel a little bit of cracking a little bit of like tension relief and you can feel what's going to what's going to be good for you and then I just like to roll it forward a little bit and let my arms kind of come out and let this thing go up to my almost like my shoulder blades under my traps and you'll feel things just kind of popping and cracking and seemingly at least to me feels like things are being put back into place it's just a really good like way to massage your own back and it's unbelievably relieving especially in times of soreness now I'll do this at night before bed and I'll do this first thing in the morning just about every single day another thing that I like to do um which is a very simple thing to do too is having a supported bridge pose with this thing under the swell of my back they call it the sacrum um but it's the a area right here so it's kind of like above your butt and you know where your lower back starts it's like kind of this like flat bone right here and so what I like to do is come to Bridge and I place my feet on the ground flat my back is flat to the ground my knees are pointing up and all I'm doing is lifting my butt off the ground and placing this thing at the swell of my back right there right and then just let it go and let your body go and let your body fall onto it and it's like it's so great what it does it kind of just pulls that muscle apart you almost feel like a little attraction it's it's unbelievably relieving so this is another one of those things that when you have a really sore low back that can really help relieve some stress so I like to sit and sink into this for probably 30 seconds to a minute um and this is something I do often as well okay so hope hopefully these two things can help you with some very cheap props this is a a yoga block probably $5 to $10 on Amazon somewhere and this is a chirp wheel which I'll put a link to um in the description of this video so you can buy it but I think it's like 30 bucks and they make a taller one and they make a smaller one the smaller one's going to be more aggressive and the taller one's going to be easier to get on to and to uh start to work with but this is the medium one and I love this one so there you go B [Music]