a simple lower back pain stretch. lumbar spine. l1 and L2 vertebrae.

インデックス作成: 2026-05-22

[00:00:00]I have a simple stretch here, that's going to help to relieve your lower back pain in the lumbar area, the especially the L1 and L2. Just by simply doing this stretch right here, this will help relieve your lower back pain almost quick and simple.

[00:00:15]You get in this position like I am right now, and pull yourself back like this, and you hold you hold this position for 1 to 2 minutes or even 15 minutes, as as long as you want to do it. When you get in this position right here, when you lay back down like this, you're going to feel what right here the stretch. You just slowly go like this.

[00:00:36]Look straight forward.

[00:00:39]And just you you can even watch TV or you can watch a movie or just listen to music while you're doing this. You can do this 1 minute nonstop, do five sets more for a total of six sets. So, let's do this together here.

[00:00:52]So, we're going to we're going to start off here.

[00:00:54]Once again, this is how this is how you do it.

[00:00:57]>> [clears throat] >> From a from a standing position, if your lower back is hurting right here, this this stretch right here will will help relieve that lower back pain. And how does it work?

[00:01:08]When when you get in position, this is your spine. When you stretch your spine, this is the vertebrae right here.

[00:01:14]Vertebrae against against vertebrae. When you stretch your spine, it creates a gap between the vertebrae, lets blood flow through, and that relieves pain. Let me show you the again how to do this. From standing position, we're going to just slowly go down.

[00:01:29]You sit on the floor and do this.

[00:01:31]See, I got my feet. You put your ass on on your heels.

[00:01:36]Keep your body straight.

[00:01:38]And then when you get like this, you'll feel just pull back.

[00:01:41]Pull pull back until you feel the tension in your lower back. That's what you want.

[00:01:45]So, let's do this 1 minute straight.

[00:01:48]And I hope I hope everybody's having a great day. I hope I can only assume that you're ready for the weekend. Most of y'all going to be off for the weekend, for the 2-day weekend. I understand that. So, let's just stay in this position 1 minute.

[00:02:00]You're going to breathe in and out normally.

[00:02:03]Uh don't have to hold your breath.

[00:02:05]Just stay in this position. You can do this from a bedroom from your bedroom.

[00:02:09]You can do it in the living room, anywhere in the house that that you like. And when you're doing it when you're doing this stretch right here when you're in this position, you'll feel that lower back being pulled apart.

[00:02:17]That's what you want.

[00:02:19]Just hold this position for 1 minute. If you like you if you could you could you could do this for 10 minutes if you want.

[00:02:25]Uh uh okay, this hurts. So, here I am.

[00:02:27]I'm going to cut this short here.

[00:02:30]And also subscribe to my channel.

[00:02:33]Go feel free to subscribe to my channel so you can be notified of fresh uploads of pain relief exercises uh for your for yourself. I got many videos to choose from and many different types of back pain relief and shoulder pain relief. Check out my Check out my videos. Check out my channel. Subscribe to my channel. Let me show you this once again. If your lower back is hurting, right here, >> [clears throat] >> the lumbar area, L1, L2, just by simply doing this simple stretch, this relieves pain almost instantly. I'm already feeling better since I've done this. So, here you go.

[00:03:06]You see I got the feet.

[00:03:07]Just slowly put your ass on your heels.

[00:03:11]Go back like this.

[00:03:14]And you're going to feel that stretch on the lower back. That's what you want.

[00:03:17]Let's do this 1 minute again nonstop.

[00:03:21]>> [clears throat] >> If you want you can do this 5 minutes if you want nonstop, 10 minutes. It's totally up to you. It's what you can do.

[00:03:27]But there you go. You stay in this position here.

[00:03:30]And hold the position. Breathe in and out normally.

[00:03:34]And what what helps me to make the stretch uh the time go by faster, I'll put on a movie. I'll watch a movie and I while I'm doing this and it really help makes time go by quickly cuz if you're really thinking about >> [clears throat] >> it's going to make time go by slower.

[00:03:49]If you're occup- if you've got your mind occupied in something, this is going to help help time go by faster. You can do this every day. You can do it in the mornings and afternoons, but I recommend do this >> [clears throat] >> at night before you go to bed and also in the mornings after you wake up. You can do this. Okay, ouch. I have issues with my back. Let me read the comments here. Give me Let's continue Continue sitting in your position here.

[00:04:15]How How's your lower back feeling? Drop me a comment below. Let's see here.

[00:04:20]Hello uh Mose uh Moseyac21.

[00:04:24]I hope everything's going good. How's your back feeling? How are you doing today? I hope everything's doing great.

[00:04:28]For all of y'all who are just joining me, feel free feel free to subscribe to my channel so you can notified be notified of fresh uploads of pain relief exercise and stretches uh for your pain.

[00:04:39]And you can keep up with any any updates. You can be notified when I do another YouTube live.

[00:04:45]So, let's let's do this again.

[00:04:47]We're going to go slow.

[00:04:49]And and by the way, check out my video.

[00:04:52]It should be premiering here in the next few minutes. It's uh shoulder pain. It's uh one video where I'm standing up like this and I'm just slowly doing overhead arm raises and up and down. Check out that video. It should be premiering by now. Should have premiered. But, let's do this right here. If you have uh lower back problems, uh the lumbar spine, I have a crushed vertebrae, L1 L2, this is a good stretch. And I have many many other stretches and exercises for your lower back pain. Let me show you once again how you do this.

[00:05:22]>> [clears throat and cough] >> Okay? You're going to sit down, heels up.

[00:05:27]There you go. You sit on your butt.

[00:05:29]You pull.

[00:05:30]You pull with your keep body straight and you'll feel that tension on your lower back. That is what you want. If you're feeling any kind of pain, discomfort, or stinging, or anything like that, stop. Consult your doctor to make sure that you are eligible to do this stretch. [snorts] Some of us have other issues with with our bodies, there are some stretches that I do, uh other people cannot do what I do. So, make sure consult with your doctor if you're not too sure about this. Now, hold this position. Once [clears throat] again, we'll hold this for a minute.

[00:05:59]My throat's really bothering me.

[00:06:01]And for all of y'all who are just joining me, subscribe to my channel so you can be notified of fresh uploads and pain relief stretches and exercises.

[00:06:09]And check out my other videos.

[00:06:11]I have many videos to choose from. How's your back feeling? Are you trying this with me?

[00:06:16]How's your back? And just look forward like this.

[00:06:21]Breathe in and out normally.

[00:06:23]There we go.

[00:06:25]You do this for 1 full minute non-stop.

[00:06:29]And once you do after you do the second rep, you'll be feeling a lot better. I recommend do at least six reps all together or six sets all together.

[00:06:39]And that and that'll really help you out. You can do this as often as you like. So, let me and whenever you finish the stretch, pull yourself up with your arms cuz you might feel a little soreness here in your lower back. You might feel a soreness. So, you you just push. There you you push yourself up.

[00:06:57]>> [clears throat] >> And then what Stay in this position for 30 seconds until you know you can safely stand back up again.

[00:07:06]If you don't mind if you don't mind, drop me a comment below. Tell me what kind of back problems are you having and what are you doing to combat this this pain. Drop me a comment below. Just curious, maybe I can come up with a special exercise just for you.

[00:07:21]Feel free to subscribe to my channel. I hope you liking this stretch so far. And like I said, check out check out my other videos. I got some older videos which the older videos I'm pretty much deleting.

[00:07:33]Which you'll see my older videos don't have this background. And this background, this is something new. I just done it about a month ago.

[00:07:41]And so, I'm making more and more videos with this new background. I'm trying to make everything more appealing for you, the viewer. Subscribe to my channel.

[00:07:48]Let's do this again.

[00:07:50]You're going to slowly get on your knees.

[00:07:53]Just slow process it. Get on your knees.

[00:07:55]Heels up.

[00:07:57]Sit your ass on your heels. There you go. From this position, you see how I'm going?

[00:08:04]And now [snorts and clears throat] just stretch.

[00:08:06]You're going to feel that stretch on your lower back.

[00:08:10]Do this for 1 full minute.

[00:08:13]Breathe in and out normally.

[00:08:15]You can listen to music. You can watch TV while you're doing this, watching a movie or show, or watching television.

[00:08:21]It really [clears throat] helps make time go by faster, so you're not thinking counting down how much time you got.

[00:08:27]Just keep on Just stay in this position. How's your back feeling now? Have you tried this already? How's your back feeling? Is it feeling much better? Are you feeling relieved?

[00:08:36]Drop me a comment below. I'd like to know.

[00:08:39]I'd like to know how you're feeling.

[00:08:41]Okay, so there you go. Just continue doing this.

[00:08:45]>> [clears throat] >> There you go. Stay in this position here.

[00:08:48]Okay, let me show you ouch. Let me show you how how I'm doing. I'm going to show you from behind.

[00:08:56]This is what it looks like from behind.

[00:09:00]Just like just like this.

[00:09:07]That's what it looks like from behind.

[00:09:11]Okay, and then from front from front view, just like this. This is how That's This is how you are. This is how you're supposed to do.

[00:09:21]That stretch really helps a lot. It helps with my lower back pain. And how many of y'all have issues with your back where the pain radiates down your legs all throughout down here like I do?

[00:09:31]That stretch will help a lot a lot, too.

[00:09:35]Okay, so uh drop a comment below. Tell me what you think.

[00:09:39]Drop it Yeah, drop a comment below. Tell me what how you're how you're battling this pain, what you're doing to to fight it, and what kind of back problems are you facing? Drop a comment below. I'd like to know. And perhaps, like I said, maybe I can come up with a special exercise stretch just for you.

[00:09:57]>> [clears throat] >> Drop a comment below. Subscribe to my channel. Let's do this again.

[00:10:01]>> [clears throat] >> Let's do this together. I think I've lost a little Yeah, look at this. I've lost a little bit of weight since last month. My stomach was poking out little last month. And that not only that, being overweight contributes to pain as well. So, you need to listen to your doctor. If your doctor tells you need to be 150 lb, be at 150 lb. You don't have to be all cut up and all that like I am.

[00:10:22]I'm cut up all over here just right here. I have the issues. I'm fat. But I've actually lost some belly since last month. I can see the difference here.

[00:10:29]Okay, so >> [clears throat] >> let's do this again.

[00:10:33]Let's do this together, y'all. Are y'all ready?

[00:10:37]You can do this anywhere in your living room, in your bedroom. Okay, all the lights cameras are burning. Okay.

[00:10:44]>> [clears throat] >> Okay, on your knees. Let me get I'm getting a position. Let me get in a better closer in a closer view. I believe you can still see me okay right here.

[00:10:54]Just slowly. There you go. Just like that.

[00:10:58]>> [clears throat] >> And just get comfortable here.

[00:11:01]Just stay in this position.

[00:11:03]And you're you're going to feel that stretch right here. That's what you want. That's what we're doing. This stretch I learned I learned it by myself just a couple days ago because I'm suffering from a lot of pain on my back.

[00:11:15]If you read my bio, you'll see what kind of issues I'm suffering with. I come up with >> [clears throat and snorts] >> I come up with stretches and exercises to help relieve that pain, and I very rarely take any medicine.

[00:11:27]How's this pain affecting you your daily life? Are you feeling sluggish, fatigued every day or a few times out of the week? Drop a comment below. I'd like to know.

[00:11:36]As of me, I do get fatigued about three times out of the week, and it really affects me big time. I don't like that.

[00:11:44]All right, let's just keep Let's just keep right here in this position 1 full minute.

[00:11:50]Okay, I'm not getting And like I said, move yourself up with your arms and shoulders when when coming from this exercise, from a stretch, cuz because sometimes you'll feel like a a stinging right here. And you you don't want to try to risk pulling a muscle.

[00:12:08]And by the way, I'm just curious.

[00:12:12]I'm just curious, is your back pain affecting your daily life? Are you retired? Are you disabled like I am, where you cannot work? Do you get sluggish all the time, fatigued all the time, or part-time, or sometimes?

[00:12:24]Drop me a comment below. As of me, I'm extremely fatigued right now. I'm about to cut it short here in a minute. It is right now 3:15 p.m. Athens, Greece time, uh where I'm at. Where are you watching from? Drop me a comment below. I just like to know here.

[00:12:39]And not only that, check out my other videos. I got many videos to choose from with pain relief stretches and exercises and fresh uploads uh by the week. So, subscribe to my channel so you can keep up with my uploads.

[00:12:52]So, feel free to subscribe. So, here we go. Let's do This This is another thing too what I learned. I'm going to show y'all something else what I learned. My energy level's really down. I feel like going to bed right now, but it's not not the best for me. I shouldn't. Okay.

[00:13:07]This Okay, this doesn't sound Okay, yeah. I've I've actually lost Okay, you stand straight. You want to do some squats.

[00:13:15]How does this relieve your lower back pain?

[00:13:18]Does this really help? Yes, it does.

[00:13:21]Okay, when you're doing this, you're working out your butt muscles, and you're working out these as well, your muscles on your front legs. So, how does working out your butt affect you right here?

[00:13:33]When you're exercising your butt, you're you're strengthening your muscles on your butt muscles, your glute muscles.

[00:13:38]In return, it's it's making your stabilizing your core and it gives more strength with the muscles and your muscles are supporting your lower back more than the bones are, more than the vertebrae is. My vertebrae and L1 L2 is bone against bone. Disc is missing. And I have other issues here, so I'm fatigued all the time. I'm disabled. I cannot work for nobody.

[00:13:59]>> [clears throat] >> I'm not able to.

[00:14:00]So, let's let's do this one more time together. Do you want to do this together with me?

[00:14:05]Give me a thumbs up. How are you liking this so far?

[00:14:09]How are you liking this How are you liking this broadcast? How are you liking this stretch? Are you liking it?

[00:14:13]Give me a thumbs up.

[00:14:16]Okay, now.

[00:14:18]Let's do this together.

[00:14:21]Okay. [clears throat] Just like I showed you.

[00:14:26]Okay, and just slowly and straighten your back and kind of you're kind of like pulling in a way, too. In a way, kind of just keep like this, you'll feel you'll feel like pull, you'll feel like your back is being It's like you'll feel like you're hanging on some monkey bars and and it stretches the puts a gap right here on your lumbar spine. That's what you want if you got bone against vertebrae against vertebrae, bone against bone.

[00:14:51]So, there you go.

[00:14:52]>> [snorts and clears throat] >> Let's just do this one full minute.

[00:14:56]Nonstop.

[00:15:00]I guarantee after the third after the third set, your back will be feeling much better. Mine sure is. And like I said, the pain radiates all the way down down to my legs and that's not a joke, either. It makes me very fatigued as well.

[00:15:14]And drop a comment below. How do you like the background? It It does it look Does it look good enough? What can I What can I What can I improve on the background? Y'all let me comment below.

[00:15:24]Tell me what you think.

[00:15:26]Oh, yeah.

[00:15:28]The pain is almost gone.

[00:15:30]There we go.

[00:15:32]And ouch.

[00:15:35]Okay.

[00:15:36]And back up.

[00:15:39]There we go.

[00:15:41]Okay, so comment comment below, subscribe to my channel so you can keep up with fresh uploads on pain relief tips, stretches, and exercises, and also for more YouTube lives. I don't know when the next broadcast will be, but I will try to I will try to advertise it at least 24 hours before the broadcast and before I do another YouTube live.

[00:16:04]I'll try to do that. So, I'm hoping you had a great time. I hope you enjoyed this stretch, this exercise. Please subscribe to my channel to be notified of fresh uploads and pain relief stretches, tips, and exercises for all your pain relief. Thank you for watching, and I hope you have a great weekend. Stay safe out there.