ALIVIA TU DOLOR LUMBAR YA

Do you have lower back pain and don't know what to do to relieve it? This routine is designed to help reduce lumbar tension, improve spinal mobility, and teach you how to move your body smarter and more safely. In this video, you'll learn fundamental exercises like the pelvic tilt, the glute bridge, stretches for the piriformis and hamstring muscles, gentle spinal mobilizations, and stability exercises that can make a big difference in how your back feels. ⚠️ I'll also explain common mistakes that can worsen pain, such as straining your neck when it's not appropriate, improper weight distribution during the glute bridge, or performing stretches that increase pressure on your joints and discs. ✔️ Learn to breathe correctly during the exercises. ✔️ Discover how to use gravity to release lower back tension. ✔️ Understand why muscles like the piriformis or hamstrings may be contributing to your pain. ✔️ Improve your spinal stability without putting it at risk. Most people try to relieve lower back pain when it's already very intense. I encourage you to do this routine regularly to help your back move better, feel freer, and function more efficiently. Chapters: 00:00 - Introduction 00:40 - Pelvic Tilt 02:13 - Glute Bridge 05:03 - Supine with Knees Bent 09:44 - Piriformis Stretch 12:27 - Hamstring Stretch 15:26 - Spinal Rotation 17:33 - Opposite Arm and Leg Raise 19:34 - Closure 📌 Save this video to repeat it whenever you need. 💬 Let me know in the comments how you felt after doing the routine. 📲 And share it with someone who struggles with lower back pain. #LowerBackPain #BackPain #HerniatedDisc #HomeWorkout #MovementIsLife FOLLOW ME ON MY OTHER SOCIAL MEDIA 📱 Instagram:   / pilatesmarcelapedraza   📱 TikTok:   / marcelapedrazapilates   📱 Facebook:   / pilatesmarcelapedraza   Join as a member and access exclusive content: ⭐ Become a member here:    / @pilatesmarcelapedraza3555   LINKS PROVIDED DURING THE VIDEO 📌 [Link 1] Share this video with anyone who needs it. 💙