In this video, I show you the lumbar flexion exercise that really helped me after I was recovering from a low back injury many years ago.
This exercise I show is a more advanced exercise, as I am doing it with weights. So please only do this if you are capable and start without weights to see how it feels before progressing. This is standing lumbar flexion. Stand with your feet about shoulder-width apart and in good posture with shoulders back and head up, and slowly bend forward at the waist, moving each spinal segment individually from your neck all the way down to your tailbone. Reach your hands down towards your feet as far as you can comfortably go without pain, and hold this position for two to three seconds and with your arms hanging. You can add a bit of a slow sway if it feels good. Then, do the opposite and slowly raise up, spinal segment by segment, and return to the starting position.
If you are performing the low back flexion exercise and the symptoms worsen, you feel severe pain or pain down your legs, STOP the exercise and seek expert advice.