I used to have lower back pain. I have not had any lower back pain for the past 10 years. I think the following training had helped me to solve my problem. Just share my personal experience here. Hope it can help at least 1 person to solve his low back pain problem.
1. General warm up:
- Swing waist left and right.
- Bend body forward.
- Bend body backward.
- Rotate waist left and right.
2. Static stretching:
- Put leg on chest high, hold opposite hand on the toes, touch head on the leg.
- Stand in golden rooster stance. Use both hand to pull upper leg to touch chest.
- Stand on one leg. Hold other leg back up in the air. Use opposite hand to hold on rooting leg ankle.
- Do one leg forward and one leg backward floor split.
- Do both legs sideway floor split.
3. Dynamic stretching:
- Inside crescent kick.
- Outside crescent kick.
- Swing leg straight up over the head and touch the hand above the head.
- Swing leg back up.
- Lay down on the ground. Repeat 1 leg outside crescent kick and 1 leg inside crescent kick.