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Supine Sequence for Low Back + Hip Pain

Updated: May 12, 2021

Hello friends! I'm happy to report we are still in fall and wow it is beautiful🍁! My parents sent me pictures from home ( on the border of Minnesota + Wisconsin, near Stillwater, Minnesota, voted one of the Prettiest Towns in America by Forbes, not to brag). Pictured is the driveway I walked down everyday to get to the school bus.

Lately I have been hearing a lot of complaints about lower back pain (myself included). For many of us, it's the combination of stress, less activity as most are still working from home and maybe have inadequate desk chairs. I myself am still on using a metal folding chair, and this year has prompted me and my roommate Naomi to do some domestic updates. Did you know you can buy velvet desk chairs? 🤩

I have a little 4 pose supine routine that you don't even need to get out of bed for! Screenshot the storyboard for whenever you need it. (**The fourth pose is missing because I forgot to get a picture of it and won't have time to get a picture at the studio for background consistency, but it is a very simple, common pose - happy baby pose!**)

Many of our day-to-day activities (like prolonged sitting, walking, cycling) lead to tight hip flexors and muscular imbalances that contribute to lower back pain. Tight hips can cause an anterior (front of body) pull on the pelvis, over-working your piriformis, erector spinae, gluteus medius and many more stabilizing muscles. So a key focus to relieving lower back pain is actually working on the mobility of your hips.

You can do this sequence all on one side and then switch, finishing it off with happy baby pose. The great part: you don't even have to get out of bed! Enjoy!


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