Strengthen and stabilize the muscles that attach to the SIJ and pelvis to relieve pain and reduce risk of flare ups #sijpain #sijoint #lowbackpain #sciatica #lowbackexercises

Effective Stretching for Lower Back Pain Relief

3 Bedtime Stretches Your Spine Will Love – Relax Your Back & Relieve Pain!

add THIS in - you’re welcome🩷 (details in caption) How to do lying dumbbell hamstring curls (proper form): • Place a dumbbell between your feet and squeeze it tight • Keep hips pressed into the floor/bench (no arching) • Toes slightly pointed down to bias hamstrings • Curl slowly up until heels drive toward glutes • 2–3 sec lift • 1 sec squeeze • 3–4 sec lower • Don’t swing — stay controlled the whole time • Range of motion > heavy weight • 3–4 sets of 10–15 reps Mind–muscle cues: • Think “heel