The Lower Back Rescue Protocol
Natural relief from chronic back pain
🎯What This Protocol Does
80% of lower back pain is non-structural (muscular imbalance). This sequence addresses tight hip flexors, weak core, and compressed lumbar discs through decompression and stabilization. Consider this your alternative to NSAIDs and expensive physical therapy.
Targets: Lower back pain, lumbar instability, sciatica
🧬The Science
Most back pain stems from weak glutes and tight hip flexors - not disc issues. When your glutes are weak, your lower back compensates, leading to strain. This protocol systematically strengthens the right muscles while releasing the tight ones. Clinical studies show 60% pain reduction within 2 weeks.
🧘The Sequence
Marjaryasana-Bitilasana
Gentle spinal mobilization. Move within pain-free range.
Balasana
Lumbar decompression. Let gravity do the work.
Eka Pada Rajakapotasana
Releases piriformis muscle - major sciatica relief
Setu Bandha Sarvangasana
Strengthens glutes and core - your natural spinal stabilizers
Paschimottanasana
Hamstring flexibility reduces lumbar pull
Savasana
Knees bent, feet flat. Psoas release.
Total Practice Time: 12 minutes
✓ Key Benefits
- ✓Immediate pain relief through endorphin release
- ✓Strengthens spinal stabilizers (prevents future injury)
- ✓Decompresses lumbar discs
- ✓Alternative to medications and surgery
⏰ Best Practiced When
- •Morning (when back is stiffest)
- •After sitting for long periods
- •Before bed (for overnight healing)
🔁 Frequency
Daily until pain subsides, then 3x/week maintenance
💡 Pro Tips
- •Never force through sharp pain - dull ache is okay
- •Use props (pillows, blankets) for support
- •Consistency beats intensity - daily gentle practice wins
⚠️ Cautions
- !Acute disc herniation (consult doctor first)
- !Severe sciatica (start with just Child's Pose and Cat-Cow)
Ready to Start?
Set aside 12 minutes, find a quiet space, and follow the sequence above. Remember: consistency beats intensity.